A medium-sized apple (approximate weight 138 grams) has a glycemic index (GI) of about 37, which falls under the “low” category. Also, it ranks as a 5 on the glycemic load (GL) scale which is on the lower side.
Let’s understand what GI and GL are:
Glycemic Index (GI): ranks foods on a 1 to
100 scale based on how fast the food enters the bloodstream, which can impact
your blood sugar management. A low GI is 55 or less. A medium GI is generally
considered to be 55 to 69. A high GI is 70 or higher.
Glycemic Load (GL): The glycemic load (GL)
is the combination of how fast the glucose enters the bloodstream and the
carbohydrate content of the serving. This glycemic load value gives the whole
picture of how the food might impact your blood sugar level. Values under 10
are low and values above 20 are classified as high.
Apple’s Health Benefits:
– Apple is high in fiber and Vitamin C fruit
and also contains a small amount of Vitamin A, Calcium, and Iron.
– High Fiber will result in good digestion.
Why it is Good for Diabetic:
– fat-free
– cholesterol-free
– sodium-free
– contain natural antioxidants called
polyphenols
If your blood sugar level is under control
then you can eat one medium-size apple daily and if your blood sugar level is
on the higher side then avoid taking the apple till it gets under control.
As long as you monitor your diet and see
your doctor regularly for diabetes checkups,
it should be OK to add apples to your diet. Not only are apples a delicious
snack, but regular consumption will also likely have a positive impact on your health.
As you add apples to your diet, make sure
you keep track of these dietary changes and any side effects that you may
experience. If you notice any unusual changes in your blood sugar level test,
be sure to call your doctor and discuss your concerns.
If you’re unsure of how to add apples to
your diet or how this will affect your body, consult your doctor in advance.
They may refer you to a dietitian who can help you determine proper portions
and recommend recipes that will fit your lifestyle.
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