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https://www.bluecircle.foundation/food/apples
Apples
CARBS
25g
PROTEINS
0.5g
FATS
0.3g
Apples are a natural, whole fruit but contain a moderate amount of carbohydrates, which can affect blood sugar levels in people with diabetes.
Quantity: 1 medium (182g)
Glycemic Index: 36
Glycemic Load: 5
Fiber: 4.4g
Key Nutrients: Vitamin C, potassium
Health Impact: Apples have a moderate glycemic index and a low glycemic load, leading to a slower rise in blood sugar compared to higher GI foods. However, the carb content requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing insulin if consumed alone, or adjust insulin timing if eaten with fats or proteins.
🍽️ Best Paired With (Veg)
- Mixed nuts – High in healthy fats and protein, nuts can help slow the absorption of sugar and reduce overall glycemic load.
- Cheese – Low in carbohydrates and high in fat and protein, helping to balance blood sugar levels when paired with a lower carb option like apples.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein, low-carb complement that helps stabilize blood sugar levels.
- Smoked salmon – Rich in omega-3 fatty acids and protein, offering a hearty pairing that doesn't spike glucose levels.
🥄 Smart Substitutes
- Berries – Lower glycemic index and fewer carbs per serving compared to apples, helping to minimize blood sugar spikes.
- Cucumber slices – Very low in carbohydrates and can provide a crunchy, refreshing snack without significantly impacting blood sugar levels.
- Avocado – Rich in healthy fats and very low in carbs, helping to stabilize blood sugar levels and provide satiety.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on individual glycemic response and the amount consumed.
- 2–3 hr: Blood sugar levels begin to stabilize as the body processes the carbohydrates.
“Many in the low-carb diabetes community find that focusing on whole, minimally processed foods and monitoring personal glycemic responses to fruits like apples helps in managing blood sugar effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of protein or healthy fat, such as a handful of nuts, to slow the absorption of sugar.
🤔 FAQs about Apples
Can eating apples affect my blood sugar levels?
Yes, apples contain carbohydrates that can raise blood sugar levels, though the impact varies by individual. Pairing with a protein or fat can help mitigate this effect.
Are there any times when eating apples might be more advisable for someone with diabetes?
Eating apples may be more suitable during or after physical activity when the body can use the extra glucose as energy more efficiently.
