Apples are rich in soluble fiber, vitamins, and antioxidant compounds that help control blood sugar, support the heart, and reduce oxidative stress in people with diabetes.
Dr. Dao Thi Yen Thuy, Head of the Department of Nutrition and Dietetics, Tam Anh General Hospital, Ho Chi Minh City, said that the soluble fiber pectin in apples slows down the absorption of glucose into the blood, so blood sugar after meals increases slowly. Pectin also helps intestinal bacteria produce short-chain fatty acids, improving insulin sensitivity – an important factor in blood sugar control.
Polyphenols in apples (quercetin, catechins, chlorogenic acid) help reduce oxidative stress and chronic inflammation. This is a common condition in people with type 2 diabetes. These compounds contribute to reducing insulin resistance and protecting pancreatic beta cells from oxidative damage. Quercetin also helps regulate carbohydrate metabolism enzymes, helping to control glucose levels more stably.
Apples have a low glycemic index (GI), suitable for use as a healthy snack. The potassium content in apples also helps control blood pressure, a common problem in diabetics due to long-term damage to blood vessels. Vitamins C and E in apples have an antioxidant role, reducing vascular endothelial damage, thereby helping to reduce the risk of cardiovascular complications.
Apples contain many nutrients that are good for people with diabetes. Photos are generated by AI
Diabetics can eat one medium-sized apple (about 120-150 g) per day. You should eat whole fruits to retain the full amount of fiber, avoid grinding or squeezing them because they can easily increase blood sugar quickly. People with chronic kidney disease need to pay attention to the amount of potassium in their diet, and should consult their doctor if they must limit this mineral.
Apples can be combined with protein such as unsweetened yogurt and seeds to reduce the rate of sugar absorption and help keep you full longer. Priority should be given to fresh, intact apples (when washed) because most of the polyphenols are in the skin. Supplementing natural essences such as GDL-5 from South American sugarcane pollen with natural policosanol can be added to the diet, contributing to blood fat regulation and supporting the control of cardiovascular complications due to diabetes.
Doctor Yen Thuy recommends that patients maintain a diet rich in fiber from whole fruits, vegetables, and whole grains to support blood sugar control. At the same time, it is necessary to increase physical activity to at least 150 minutes per week, monitor blood sugar periodically and comply with treatment to prevent cardiovascular, renal and neurological complications.
In addition to nutrition, a scientific lifestyle such as getting enough sleep, maintaining a reasonable weight, avoiding sweets, reducing processed foods and controlling stress also helps diabetics stabilize blood sugar better. Regular examinations at a general internal medicine specialist can provide a comprehensive assessment, early detection of complications, and timely adjustment of diet and medication.