When you have diabetes, your body is unable to efficiently use glucose for energy or fuel due to lack of insulin or poor insulin function. Glucose primarily comes from foods, such as starchy foods, dairy products, vegetables, and fruits such as apples. Because apples and other fruits are high in sugar, you may think they are off limits on a diabetic diet. The good news is that you'd be wrong.
Benefits of Apples on a Diabetic Diet
Fruits provide a variety of nutrients and benefits that people with diabetes need. For example, apples are a rich source of soluble fiber, such as pectin, which helps to prevent the build up of cholesterol in blood vessels, thereby reducing your risk of heart disease, a complication of Type 2 diabetes. Soluble fiber also helps to slow down the rate at sugar is absorbed, helping to keep blood glucose levels stable. Apples also contain insoluble fiber, which is linked to a reduced risk of developing Type 2 diabetes. As such, apples can be a beneficial part of your diet if you've been diagnosed with prediabetes.
Best Forms of Apples
When you have diabetes, eat apples fresh or frozen, or canned without added sugar. Apples in dried form or juice have a higher sugar content, so consume them in smaller portions. Avoid juicing apples with a juicer. During juicing you need to use several fruits to get just one glass of juice, which boosts the sugar content. Also, juicing removes the beneficial fiber that helps to regulate blood glucose levels.
Portions and Carbohydrate Content
One serving of fruit should not exceed 15 g of carbohydrates when you have diabetes. A small piece of whole fruit, such as an apple or 1/2 cup of frozen or canned apples contains about 15 g of carbohydrate. For apple juice, 1/3 to 1/2 cup contains 15 g of carbohydrate, while 2 tbsp. of dried apple contains 15 g of carbs.
Adding Apples to Meals
You don't have to settle for eating apples on their own. Add apples to dishes such as fresh fruit salad, vegetable salads, coleslaw or buckwheat or whole-wheat crepes. Chop a small portion of apple up and add it to your cereal. Or, use apples as part of a sage-and-apple stuffing for a chicken or turkey.
References
- Canadian Diabetes Association: Just the Basics
- American Diabetes Association: Fruits
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- Harvard School of Public Health: Vegetables and Fruits
- MayoClinic.com; Diabetes Diet: Should I Avoid Sweet Fruits?; Carol Willett; October 2009
