In the ever-evolving landscape of health and wellness, certain timeless truths hold steadfast, transcending trends and fads. Among these is the age-old adage: “An apple a day keeps the doctor away.” As we delve deeper, this simple saying finds renewed relevance, especially for individuals managing diabetes.
For those navigating the complexities of diabetes management, dietary choices play a pivotal role. The quest for foods that can satiate cravings while maintaining blood sugar levels becomes a constant endeavour. In this pursuit, the unassuming apple emerges as a natural ally—a versatile fruit that not only offers a delightful crunch but also boasts a plethora of health benefits. Here are some benefits of apples that’ll definitely help you-
Benefit 1 – Apple Nutrition – A Powerhouse of Essential Nutrients
Apart from being rich in polyphenols and fibre, apples contain a host of nutrients, minerals, and vitamins. A typical mid-sized (around 225 grams) apple boasts 104 calories, 5 grams of fibre, 5% Potassium, and an equal percentage of copper. It contains essential vitamins such as Vitamin C (10% of daily needs) and Vitamin K a fat-soluble dietary supplement (4% of daily requirements). Unfortunately, many of us peel the skin before eating an apple. It simply means we lose more than 50% of fibre and polyphenols in the process.
Benefit 2 – Boosting Immunity – Apples as a Source of Antioxidants
As mentioned above, apple peels are loaded with fibre and antioxidant compounds and one of them is “Quercetin conjugate”. Unlike the white soft portion, peels contain higher anti-oxidative and bio-activities. The skin of an apple is an important source of phytochemical antioxidants which fights against seasonal illnesses such as cold and flu. The best way to boost immunity is by drinking its juice. No wonder then, one of the most appreciated apple juice benefits is its fight against viruses.
Benefit 3 – Heart Health – Apples for Cardiovascular Wellness
It is now a proven fact that fibre and flavonoids in apple skin help lower blood pressure and cholesterol. While the soluble fibre helps manage good heart health, polyphenols’ anti-oxidative activity reduces inflammation and strokes. Although apples are seasonal, they are available around the year these days, and therefore eating a medium-sized apple every day can go a long way in improving cardiovascular wellness.
Benefit 4 – Blood Sugar Regulation – Apples and Diabetes Management
Although type-2 diabetes cure is not one of the red or green apple benefits, its low Glycemic and Load Index make it a perfect food for people with diabetes. In spite of being sweet, it has little impact on blood sugar levels, at least in terms of instant spikes. Moreover, regular consumption can reduce the risk of developing diabetes. In one of the studies, it was found that consuming a bowl full of apples every week can reduce the risk by 3%.
Benefit 5 – Digestive Health – Fibre-Rich Apples and Gut Wellness
Apples trigger distinct activities which improve gut wellness and overall gut flora. While the soluble fibre (pectin) rejuvenates the digestive system, the carbs within the apple, which incidentally cannot be consumed by the body, are left alone. This is where the healthy/good bacteria step in, thrive and multiply. It is a well-known scientific fact that good bacteria reduce episodes of constipation and address gut issues such as gastroesophageal reflux disease.
Benefit 6 – Weight Management – Apples for Satiety and Healthy Snacking
The benefits of eating apples are immense. It is therefore the preferred choice of everyone. Check out the diet plans of leading nutritionists. You will always find one common ingredient: apple. Even celebrities exploit this fruit for their weight loss diet. Apples are rich in fibre, especially when they are consumed with the skin, and low in calories. Together it helps manage weight without the usual side effects. Moreover, it offers a sense of satiety for longer periods and therefore away from frequent food indulgence.
Benefit 7 – Hydration and Detoxification – Apples for Cleansing
Check out some of the facts vis-à-vis apple composition. This fruit is made up of 80% water and also contains phytochemicals such as chlorogenic acid, catechin, and phloridzin in varying quantities. These are strong antioxidants that kill free radicals (toxins) and thereby cleanse digestive as well as other systems preventing organ damage. No wonder then apples make us feel hydrated and healthy.
Benefit 8 – Bone Health – The Connection between Apples and Osteoporosis
Apple vitamins are not limited to its core edible portion. Several studies have proven that dried apple prunes are quite effective in preventing and reversing bone loss, especially in women, and that too after menopause. One of the reasons is the active component of apple: phloridzin. It is believed that this flavonoid, an antioxidant, not only improves bone density but also slows down osteoporosis events.
Benefit 9 – Skin Health – Antioxidants and Collagen Production in Apples
One of the classic apple fruit benefits is countering wrinkled, dry, and pigmented skin. While its anti-oxidative properties prevent skin ageing, collagen, a fibrous scleroprotein, provides human skin that youthful elasticity. Interestingly, scleroprotein is the building block of not just our skin but also our ligaments, hair, and tendons to name a few.
Benefit 10 – Potential Side Effects and Allergies – Moderation and Precautions
Although apples, at least from a broader perspective, have no serious side effects, overeating can be harmful. Going overboard with apples happens because of its profound satiation property. On the other hand, if you are allergic to certain fruits or have high blood sugar levels, make sure you consult your primary health care professional before consuming or you can simply replace it with another fruit. Custard apple benefits are equally impressive. Remember, overeating can cause a spike in blood sugar levels and it can also result in bloating/constipation.
Read More: 8 Unbelievable Health Benefits of Makhana (Lotus Seeds) in 2023
Conclusion
Although it is advised to peel the skin before eating an apple, you should understand that the outer covering contains large amounts of fibre and antioxidants. To overcome this issue, wash apples with salt water to get rid of chemicals, dirt, and microorganisms. Apple is goodness personified, and therefore, consuming the same in moderate quantity for the above-mentioned gains makes immense sense.
Disclaimer :
It is crucial to monitor your blood sugar levels using a smartphone-connected glucometer on a regular basis. If you feel doubtful about whether or not you should consume a particular item, you should do a quick sugar check before and after you consume it.
Being a person with diabetes, you can enjoy your favourite treats by making sure that you keep the portion size in check. Overindulging can lead to a spike in your sugar levels. It’s important to discuss with your physician how a food item can affect your blood glucose levels. If you have any doubts about what you can include as a part of your diabetes diet, you should always speak to your doctor or health coach.
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