What happens to your blood sugar when you eat an apple every day

Apples can increase blood sugar because they contain natural carbohydrates, but according to experts, they can always support stable blood sugar while providing other important nutrients.

Do apples cause blood sugar peaks?

Most foods containing carbohydrates increase blood sugar to some extent, and apples are no exception, said Edward Saltzman, MD, academic dean and associate professor at the Friedman School of Nutrition Science and Policy from Tufts University.

However, apples do not cause blood sugar peaks like other foods. For example, Saltzman said that the glycemic index – a measurement of the response to blood sugar to a defined quantity of a food – the apples of the briefs rank about half of the white bread or pure glucose.

“A little more than half of the carbohydrate content in apples is fructose, which has no immediate effect on blood sugar,” he said.

Other carbohydrates in apples – glucose and sucrose – somewhat increases blood sugar, although there are very little starch in apples, which also breaks into glucose, he added.

How fiber plays a role in blood sugar

Although apples contain natural sugars, they also provide fibers, water and beneficial phytonutrients, said Lauri Wright, PHD, RDN, director of nutrition programs and associate professor at the USF College of Public Health.

“Together, these components slow down digestion and help prevent blood sugar levels,” she said.

The soluble fiber in apples, a large part of which is a type of fiber called pectin, slows down the release of sugar in the bloodstream. This means that you are less likely to see a dramatic peak and an accident because the increase in blood sugar is more progressive and controlled.

“Fiber forms a gel -shaped substance in the intestine, slowing the absorption of carbohydrates,” said Wright. “This effect of” temporal release “maintains blood sugar after the more stable handle.”

Apples contain other compounds that support blood sugar

Polyphenols in apples can also support intestinal health and reduce oxidative stress.Fibers and polyphenols can even help improve how the body treats glucose, said Wright, potentially reducing average blood sugar over time when consumed as part of a balanced diet.

Research has shown that fruit -rich diets like apples are linked to better sensitivity to insulin and a lower risk of type 2 diabetes.

A study also revealed that eating an apple before a meal can be a simple and effective strategy to manage glycemic response in people with altered glucose tolerance.

Are apples a healthy choice for everyone?

For healthy people, Wright said that apples are a snack rich in nutrients that offers stable energy while supporting heart and intestine health.

She has added that apples can always be part of a healthy diet for people with prediabetes or diabetes.

“The combination of an apple with proteins such as nut butter or cheese is increasing any increase in blood sugar,” said Wright. “The size of the portions and the total contribution of carbohydrates throughout the day count the most.”