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Benefits of Apples for People with Diabetes

"An apple a day keeps the doctor away." Do you often hear the saying? Yes, this is not a hoax.The efficacy of apples is so great for the health of the body that you do not need to be too "diligent" to visit a doctor because of illness. Apples are also good for diabetics because they are considered able to control this disease.

According to a study conducted by Florida State University, United States, apples are said to be miraculous fruit because they have a variety of amazing benefits for the body. Apples are known to be rich in fiber, phytonutrients, and antioxidants. Consumption of this fruit is even touted to prevent heart disease, stroke, to cancer.

Consumption of apples once a day is believed to help control body weight, while consumption of two apples a day is believed to reduce blood cholesterol.

Benefits of Apples for People with Diabetes


Some diabetics think that they can no longer eat sweet foods. This needs to be corrected. Indeed an increase in blood sugar can occur due to consumption of foods that contain carbohydrates. However, diabetics can still eat sweet foods as long as they don't choose anything.

In fact, fruit can be an important part of the diabetic diet. Given the fiber and high nutrient content, one serving of whole fruit can enter as a health routine without causing a spike in blood sugar.

A study published in the "British Medical Journal" states that eating whole fruit - especially apples - can reduce the risk of developing type 2 diabetes. Conversely, drinking fruit juice is associated with an increased risk of diabetes.

You need to know, one medium-sized apple and its skin contains 95 calories, 25 grams of carbohydrates, 0.5 grams of protein, 4 grams of fiber, and 0.4 grams of fat. Not only that, apples are also a good source of vitamin C.

The reason why apples are good for preventing and controlling diabetes is its antioxidant content, namely quercetin, chlorogenic acid, and phlorizin.

Quercetin is able to help to slow down the processing of carbohydrates and serves to prevent the rise in blood sugar. Chlorogenic acid can help the body use sugar more efficiently, while phlorizin helps slow the absorption of sugar and reduce blood sugar levels.

In a study of mice published in the medical journal "BMC Complementary and Alternative Medicine", it was reported that diabetic rats given apples for 21 days experienced a decrease in blood sugar and cholesterol levels.

Researchers then linked the results to the anti-inflammatory and antioxidant effects of food. Apples are full of polyphenols, plant compounds that are believed to protect the body from various chronic diseases.

The content of polyphenols in apples is an antioxidant that can inhibit the oxidation process of bad cholesterol (aka low-density lipoprotein or LDL). This process can help reduce the risk of cholesterol formation and blood vessel constriction.

Although apples contain sugar, most of the sugar found in apples is fructose which is different from sugar in general. Fructose does not cause a rise in blood sugar significantly.

Still Requires Further Research


Regarding the relationship between apples and blood sugar levels, further research is still needed from various aspects. Several studies have shown that apple juice is beneficial in controlling diabetes. But maybe it's best to eat the whole apple so you can receive all the fiber.

Besides apples, consumption is also a variety of other foods that are nutritionally balanced, exercising regularly, and getting enough rest. One thing that is no less important for diabetics, still pay attention to the number of calories that enter. Eating excessively will adversely affect your weight and blood sugar levels.

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