Reduce Your Diabetes Risk with Apples


Apples are among the fruits that have been linked to reduce one’s risk of diabetes.

A 2013 study led by the Harvard School of Public Health found that eating apples, blueberries and grapes significantly lower one’s risk of developing type 2 diabetes. Researchers examined data from 187,382 participants in three studies, looking specifically at overall fruit consumption. They found that people who ate at least two servings each week of certain fruits reduced their risk for type 2 diabetes by 23 percent in comparison with those who ate less than one serving per month.

Though the fruit’s low glycemic index score was not a significant factor in the study, it is important for diabetes patients, or those at risk for developing diabetes. The glycemic index measures how rapidly carbohydrates in a food boost blood sugar, and apples have a low score of 38.

Apples also contain soluble fiber, including pectin, which supplies galacturonic acid, which helps control blood sugar by releasing it slowly into the bloodstream. This helps diabetes patients regulate blood sugar and bowel function, while also having an anti-inflammatory effect.

Want to know more about apple nutrition and how to include apples in your daily diet? Read our blog post: 31 Nutritious Ways to Enjoy Apples & Pears.