Apples are one of the fruits rich in fiber, vitamins and antioxidants, and are very popular in a healthy diet.
For people who need to control blood sugar, such as people with diabetes or prediabetes, eating apples properly can contribute to maintaining stable blood sugar and preventing metabolic complications.
A prominent component of apples is the soluble fiber pectin. This is a substance that can slow down the absorption of sugar in the small intestine, thereby helping to control blood sugar levels after eating. According to research, the glycemic index of apples is relatively low, ranging from 3640. This means that when eating apples, blood sugar rises more slowly than many other carbohydrate-rich foods.
Only the right way to eat apples
First, you should eat apples with the skin on because the skin contains more fiber and antioxidants than the meat and fruit. Peeling will significantly reduce the effectiveness of blood sugar control.
Second, you should eat fresh apples instead of juice. Squeezing water will remove most of the fiber and cause fructose to be absorbed quickly, easily causing blood sugar to suddenly increase. A study from the British Medical Journal shows that people who regularly eat fresh apples have a 23% lower risk of developing type 2 diabetes than those who do not eat or only drink juice.
Finally, you should eat apples at snacks or about 1-2 hours after main meals, avoid eating them when hungry to avoid causing reactional hypoglycemia. You can combine eating apples with a few nuts such as almonds and walnuts to increase protein and healthy fats, helping to slow down the absorption of sugar.
