Apples for Diabetes: Can Diabetics Eat Them?
Content
Nutritional and energy value of apples
The diet of a person with diabetes is based on protein foods and complex carbohydrates (polysaccharides). Their slow absorption by the body does not provoke a sharp rise in blood glucose levels. When choosing fruits for a diabetic diet, the glycemic index (GI) is essential. Foods with an index of 0 to 30 units can be consumed without restrictions, while those with an index of 30 to 70 units should be consumed only in limited quantities.
Apples are considered a permitted food for diabetics. These fruits contain many beneficial nutrients.
Per 100 g of product there are:
- proteins – 0.4 g;
- carbohydrates – 9.8 g;
- fats – 0.4 g;
- dietary fiber – 1.8 g;
- water – 86 g.
Caloric content – 47 kcal.
The health benefits of apples for diabetics
On Russian market shelves, you can find fruits both imported from southern countries and domestically grown. The most popular varieties are: Antonovka, Anise, Knight, Sinap, White filling, Striped, Grushovka And QuintiRegardless of variety and country of origin, all apples have a rich vitamin and mineral composition, which gives them a host of beneficial properties.
Main components:
- vitamins: A, C, E, K, group B;
- microelements:
- iron;
- zinc;
- copper;
- macronutrients:
- calcium;
- magnesium;
- sodium;
- phosphorus;
- potassium.
In addition to all of the above, apples contain many substances that are especially beneficial for people with diabetes: fiber, pectin, organic acids, flavonoids, and antioxidants. Each of these has a specific effect on the body.
Polysaccharide pectin
Prevents the accumulation of heavy metals in the body, urea, cholesterol, and metabolic products. It stimulates peripheral circulation. Pectin intake is important for diabetes, as this condition causes atherosclerosis and angiopathy (vascular damage).
Fiber
Dietary fiber should be a key part of a diabetic's diet. These substances normalize gastrointestinal function and ensure regular bowel movements.
Organic acids (malic, chlorogenic, citric, tartaric, ursolic)
A characteristic feature of diabetes is metabolic dysfunction. Organic acids correct these disturbances and improve metabolism.
Fatty acids (acetic, propionic, valerianic)
One of the symptoms of diabetes is a disruption of the skin's protective and restorative functions. Fatty acids stimulate regeneration and eliminate dryness of the epidermis.
People with diabetes who regularly eat apples experience much faster healing of abrasions and wounds.
Flavonoids
These substances prevent the destruction of capillaries and strengthen the walls of blood vessels, thereby blocking the development of diabetic angiopathy.
Antioxidants (vitamins A, C, E)
They suppress free radicals, preventing the development of malignant tumors. They boost immunity, strengthen capillaries, and improve the elasticity of large blood vessels. They remove low-density lipoproteins from the body and participate in protein production. Furthermore, antioxidants improve vision, as well as the condition of hair, gums, teeth, and epidermis. Vitamin E lowers blood sugar levels. All these properties support the body weakened by diabetes.
Vitamin B group
B vitamins normalize the functioning of the central nervous system, brain, and adrenal glands. They stimulate lipid and protein metabolism, promote the restoration of damaged tissue, and regulate nerve conduction. B vitamins are the primary means of preventing encephalopathy, neuropathy, and depression in diabetics.
Vitamin K
It accelerates protein production, strengthens the cardiovascular system, normalizes psycho-emotional state, and promotes hematopoiesis. Vitamin K also activates insulin production, regulates hormonal balance, stimulates the formation of new bone tissue, and stabilizes hemoglobin levels.
Are apples harmful for diabetes?
Eating apples in the prescribed amount won't harm the body if you have diabetes. However, it's important to know which varieties and quantities are appropriate for people with type I and type II diabetes. Nutritionists recommend diabetic patients divide their daily intake into several servings and eat them in several sittings.
The lower the body weight of a person suffering from diabetes, the smaller the portion should be.
For type 1 diabetes
The diet of diabetics should include foods with a GI of up to 55 units. Apples meet this criterion quite well. Nutritionists allow apples for people with type 1 diabetes, provided all recommendations for their consumption are followed.
For type II diabetes
Patients with type 2 diabetes can include 1–2 medium-sized fruits in their daily diet. These apples can be fresh, soaked, baked, or boiled.
If you have diabetes, you should avoid apple-based jams, preserves, and packaged juices. Ignoring this rule will lead to serious consequences.
Based on the above, we can conclude that the consumption of apples for diabetes I and II is permissible only in the quantity and form recommended by specialists.
Peculiarities of eating apples for diabetes
Including apples in the menu for diabetes requires following several rules:
- give preference to sweet and sour or sour varieties;
- no more than ¼ of the fruit should be consumed at one time;
- Measure your blood glucose levels after each fruit consumption; if you notice any changes, consult your doctor immediately to adjust your diet.
Diabetics are best off eating cooked fruit. Baked fruit retains virtually the same amount of vitamins and nutrients, but contains less water and sugar.
Proper consumption of apples helps to saturate the diabetic body with nutrients and normalize all vital processes.
