One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar naturally occurring , and 3 grams fiber. Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders.
Fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and the majority of flavonoids. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh. In addition, sugar along with extra calories is often added to dried apples.
Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers. Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.
Animal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fiber can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects. Population studies on coronary heart disease and flavonoid intake, including quercetin from apples, also show mixed results:.
The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood.
Although the study established a link with apples in the diet, it did not show an association when examining specific flavonoids like quercetin.
The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. After following three large prospective cohorts of , men and women for 24 years, researchers found that higher intakes of fiber-rich fruits with a low glycemic load , particularly apples and pears, were associated with the least amount of weight gain over time.
Eating low glycemic load foods tends to produce fewer and smaller spikes in blood sugar, which may lessen hunger later on and prevent overeating. Animal and cell studies have found that these chemicals can prevent new cancer cells from growing and the spread of existing cancer cells. Results from human studies are mixed, depending on the type of study performed. However, the U. One of the most common pesticides used on apples after harvest is diphenylamine, used to prevent apple scald or browning of the skin that can occur during storage.
This amount is based on a review of numerous scientific studies to determine possible harmful effects the chemical could have on humans, the amount of residue likely to remain in or on the food, and the amount of the food that people typically eat. Although some pesticide residue can permeate into the flesh, washing and peeling the apple skin removes much of the pesticide.
Apple skin supplies the majority of healthy phytochemicals and fiber, so it is not best to remove it. If one eats several apples a week and is unsure of the amount of pesticides used, purchasing organically grown apples may be an option, although direct evidence is not available that there is an important difference in health effects. Keep in mind that the health benefits of eating fruits and vegetables outweigh potential pesticide risks, and should not deter one from including apples as part of a healthful diet.
There are at least a dozen types of apples found in U. Check out local farms and farmers markets for more unusual heirloom varieties. Some are best for cooking and baking, and others are enjoyed raw for snacking.
You can also get 8 percent of your recommended daily vitamin C intake from one medium apple. Lower-sugar fruits include lemons, with 2 g per serving, strawberries, with 8 g per serving, tangerines, with 9 g per serving, and pineapples, with 10 g per serving. These fruits also have lower carbohydrate content, with only 5 to 13 g per serving.
Cantaloupe, grapefruit, honeydew melon and nectarines all contain only 11 g of sugar per serving and 12 to 15 g of carbohydrates.
Avocados and limes contain no sugar and only 3 g and 7 g of carbohydrates per serving, respectively. Women should consume no more than calories, or about 6 tsp. Packaged foods with ingredients such as maltose, sucrose, glucose, cane sugar, high-fructose corn syrup, fruit juice concentrates, honey or molasses contain added sugars.
Each gram of sugar contains 4 calories. Substitute fruits for added sugars in your diet. Fruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar in them.
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Learn more. My diagnosis was a wake-up call. It was time to take care of my health. Learn more about its symptoms, causes, and treatment. I learned that the best type 2 diabetes diet is the one that works for you. Health Conditions Discover Plan Connect. Type 2 Diabetes. Apples are nutritious and filling. Apples contain carbs and fiber. Apples only moderately affect blood sugar levels. Apples may reduce insulin resistance.
Antioxidants found in apples may lower the risk of diabetes. Should people with diabetes eat apples? The bottom line.
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