Apples and type 2 diabetes

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Apples are rich in quercetin and pectin, both of which are believed to have provided apples with human health benefits. Many studies overall show benefits when adding apples to the diet. In this article, we will provide useful information so that you can better understand the nutritional value of apples and type 2 diabetes.

1. Type 2 diabetes

Diabetes is a metabolic disorder characterized by chronic hyperglycemia with disturbances in carbohydrate, fat, and protein metabolism as a result of insulin deficiency or insulin action or both. Sugar is divided into 2 types, absolute insulin deficiency (the patient will be insulin dependent) will be type 1 diabetes and relative insulin deficiency (non-insulin dependent) is called type 2 diabetes - the common form of diabetes. best in the world.
Criteria to diagnose type 2 diabetes according to ADA (American Diabetes Association):
HbA1c ≥ 6.5%. HbA1c shows average blood sugar levels over the past 2-3 months. This is the gold standard in the diagnosis of type 2 diabetes. Before the diagnosis of HbA1c, the patient did not need to fast. An HbA1c of 5.7-6.4% is considered pre-diabetes. However, in Vietnam today, clinicians still consider HbA1c level to be decisive for pre-diabetes as 6.1-6.4%. Fasting plasma glucose ≥ 126mg/dL. The test is done in the morning, before breakfast. Patients should fast for at least 8 hours before the test. The pre-diabetes level is 100-125 mg/dL. Oral glucose tolerance test: After 2 hours of testing, blood sugar is ≥ 200 mg/dL. Patients will be diagnosed with prediabetes if their blood glucose levels are between 140-199 mg/dL. Random blood glucose ≥ 200 mg/dL. Chronic elevation of glucose for a long time causes disturbances in carbohydrate, protein, and lipid metabolism, causing damage in many different organs, especially the heart and blood vessels, kidneys, eyes, and nerves.

2. Can I eat apples if I have diabetes?

Apple is a fruit used in many places, can be considered a nutritious snack. However, the amount of sugar and carbohydrates in apples is good or bad for people with diabetes, does it affect the patient's blood sugar? According to the American Diabetes Association (ADA), although apples and other fruits contain a certain amount of sugar, these sugars do not affect people with diabetes.
One medium apple, weighing about 182 g, contains approximately: water: 155.72g; calories: 95 calories; protein: 0.47 g ; fat: 0.31 g; carbohydrates :25.13g . In addition, there are up to 18.91g of sugar; fiber: 4.4 g; calcium: 11.00 milligrams (mg); iron: 0.22 mg; magnesium: 9.00 mg; phosphorus: 20 mg; potassium 195 mg; sodium: 2 mg; zinc: 0.07 mg; vitamin C: 8.4 mg; vitamin A, vitamin E and vitamin K and various B vitamins, including 5 micrograms (mcg) of folate.
Because people with diabetes need to monitor their carbohydrate intake to ensure blood sugar stays stable throughout the day. Most of the sugar in apples is in the natural form of fructose, which is different from the refined and processed sugars found in packaged foods like chocolate and cookies. The American Journal of Clinical Nutrition pointed to a 2017 review that found that replacing glucose or sucrose with fructose can lead to lower blood sugar and insulin levels after meals. That means patients with diabetes should use foods that, if sugary, should use fructose, which is better for the body than other sugars. Besides, apples also contain fiber and provide a number of other nutrients for the body. According to the USDA report, an average apple contains about 4 grams of fiber, and this fiber helps slow the absorption of sugar in the body, which can help prevent spikes in sugar and insulin. . In addition, combining fruit with healthy fats or proteins helps reduce blood sugar spikes and makes you feel fuller for longer. So with an apple also makes people feel full due to the combination of fiber, water and nutrients.
The glycemic index (GI) is the concentration of glucose in the blood, which is one of the important indicators to evaluate diabetes. This index helps compare foods according to their likelihood of causing a spike in blood sugar. Sugars in foods are placed on a value range from 0 to 100, with water having the lowest score and glucose being the highest score. The body quickly absorbs carbohydrates and sugars from high GI foods, such as candy, sugary drinks, etc. Carbohydrates from low GI foods enter the bloodstream more slowly, so there is lower risk of blood sugar spikes. Apple's glycemic index score is around 36, which is considered a low index. Specific flavonoids, such as quercetin, are found in apples, which may help improve blood sugar levels. A review from 2011 found a link between eating apples and a reduced risk of diabetes. As such, apples may have a relatively low impact on insulin and blood sugar levels in the body. This makes apples suitable for people with moderate diabetes.

3. What should patients with type 2 diabetes eat?

In the past, some doctors have advised diabetics to count carbohydrates to manage blood sugar levels. However, current guidelines for diabetes management focus on individual needs and do not make specific recommendations for carbohydrate intake. It is essential in patients with diabetes to monitor any changes in the body after eating each food, it is necessary to check blood sugar regularly so that it can be adjusted in time. The 2015-2020 Dietary Guidelines for Americans recommends adults consume 22.4-30.8 grams of fiber per day, depending on age and sex. A diet with a variety of vegetables and fruits, including apples, is best for everyone, but is even better for people with diabetes or those at high risk for the disorder. this metabolic disorder. Fruit, if eaten raw, whole, offers more benefits than smoothies or juices because fiber and antioxidants are reduced during processing. In addition, berries such as strawberries, raspberries, grapes, blueberries, cherries, ... are also an option that should be used for people with diabetes due to the sugar content in these fruits. lower than other fruits. They are high in natural antioxidants, flavonoids and nutrients that help boost the immune system and overall health of the body. These berries are commercially available, so fresh fruits should be used to ensure the best taste and nutrients of the berries. However, in some areas where fresh fruit cannot be grown or sold, dried fruit is also a healthy option. Note for patients with diabetes should pay attention to the sugar composition in those dried fruits, sometimes manufacturers process added sugar to make the product more delicious but not good for diabetics.
In addition, people with diabetes can eat any fruit in moderation, as long as they are not allergic to that fruit such as avocado, banana, mango, papaya, kiwi, pineapple, watermelon , citrus, grapefruit, apricots, peaches, etc. Everyone should monitor how different fruits affect their blood sugar symptoms because each person's sensitivity is different. and adjust to suit your own medical condition.

4. Should Diabetics Avoid Fruit Juices?

A diabetic can drink 100% juice from fruit. However, depending on how responsive each person's blood sugar is, adjust their intake appropriately, as juice contains higher sugar content and less fiber than fresh fruit, Every 4 ounces of fruit juice contains up to 15g of carbohydrates, plus the amount of carbohydrates from other food sources used every day, this causes blood sugar to spike, affecting the health of patients if water is abused. too much fruit juice. Especially fruit juices with added sugar are not suitable for use, some people use added sugar in the process of making them into juice, the sugar and calorie content in it is higher than that of fruit. Not to mention a lot of fiber and nutrients are also removed during processing.
As such, apples are a food choice with high nutritional value and can be a nutritious and healthy snack. They will have minimal impact on blood sugar and insulin levels, making them a good choice for people with diabetes. Regular monitoring of blood sugar and insulin levels after eating apples can help a person know how apples will affect them. Everyone should always eat a variety of healthy, fresh foods. People should choose fresh apples over apple products, as they contain more nutrients and fiber and have no added sugar.
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Reference source: medicalnewstoday.com