In one study in 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing type 2 diabetes ( 25). Some of the antioxidants in apples may also slow down your digestion and absorption of sugars ( 24). Some evidence suggests that eating apples can help lower blood sugar levels and protect against diabetes ( 23). Given the immense popularity of apples, it unsurprising that they’ve been studied quite thoroughly ( 4). They also contain fiber, which moderates blood sugar levels and promotes gut health. SUMMARYĪpples are mainly made up of carbs and water. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut ( 8, 9, 10).įiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function ( 11). A single medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the Daily Value (DV).Ī portion of their fiber comes from insoluble and soluble fibers called pectin. Low values are associated with various health benefits ( 6).ĭue to their high fiber and polyphenol counts, fruits often have a low GI score ( 7). The GI is a measure of how food affects the rise in blood sugar levels after eating. They’re rich in simple sugars, such as fructose, sucrose, and glucose.ĭespite their high carb and sugar contents, their glycemic index (GI) is low, ranging 29–44 ( 5). Here are the nutrition facts for one raw, unpeeled, medium-sized apple (100 grams):Īpples are mainly composed of carbs and water.
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