Fruits are abundant in vitamins, minerals, and antioxidants, essential for maintaining your body’s health. For this reason, dietitians and health experts usually recommend incorporating several servings of fruits (and vegetables) into your daily diet. However, individuals on low-carb diets often avoid fruit due to concerns about sugar and carbohydrates, opting for lower-sugar choices like cruciferous vegetables instead. Those with diabetes might also steer clear of certain fruits, fearing that natural sugars could elevate their blood sugar levels. While some fruits are high in sugar, they are also rich in fiber, which helps slow digestion and can prevent sudden spikes in blood sugar.
Consider apples as an example. The old adage, “An apple a day keeps the doctor away,” exists for a reason. Apples are low-calorie, satisfying snacks that are far healthier and more filling than many processed foods high in sugar or fat. A medium apple contains about 25 grams of carbs and roughly 19 grams of sugar, but it also includes 4.4 grams of fiber. This fiber reduces its glycemic index to approximately 34, depending on the apple’s size and variety. Furthermore, the fiber and plant compounds in apples may aid in regulating healthy blood sugar and cholesterol levels and potentially lower the risk of certain cancers.
Nutrients in apples that prevent diabetes and cancer
An apple’s natural sugars, fiber, vitamins, and minerals contribute to supporting your immune system and promoting vital functions such as bone health. Vitamins C and E serve as antioxidants, shielding your cells from oxidative stress, which is often linked to chronic diseases. Apples also contain potent plant compounds known as polyphenols that help reduce inflammation and further protect against cellular damage.
According to a 2022 review in the Journal of Food Science, these polyphenols may also enhance insulin sensitivity and slow sugar absorption in the bloodstream. Consequently, individuals who consume more apples, along with grapes and blueberries, tend to have a lower risk of developing type 2 diabetes. The anti-inflammatory and antioxidant properties of apples may also support fat-burning processes and help prevent weight gain leading to type 2 diabetes.
The same polyphenols may also offer protection against certain cancers, according to a 2017 review in the Journal of Food and Drug Analysis. Apple polyphenols can interfere with cancer cell survival pathways and limit their spread. One particular apple polyphenol, phloretin, has been shown to induce programmed cell death in cancer cells. A 2016 meta-analysis in Public Health Nutrition found that increased apple consumption may lower the risk of lung, breast, colorectal, and other digestive tract cancers.
How apples can reduce your cholesterol
Incorporating a couple of apples into your daily routine may also assist in managing cholesterol levels. Apples are excellent sources of pectin, a soluble fiber that may lower your LDL (“bad”) cholesterol. The polyphenols in apples may also contribute to maintaining cholesterol within a healthy range. However, apple juice is not as beneficial as whole apples.
In a 2020 study published in The American Journal of Clinical Nutrition, individuals with mildly high cholesterol consumed two apples a day for eight weeks or drank a sugar-matched apple beverage. The apples provided nearly 4 grams of soluble fiber, 5 grams of insoluble fiber, and around 990 milligrams of health-boosting polyphenols to participants’ diets. Despite the apple drink having fewer calories, it lacked these essential nutrients. When participants consumed the two apples, they experienced a 4% reduction in total cholesterol and a 3.6% decrease in LDL (“bad”) cholesterol. They also reduced their triglycerides by 10%, lowered inflammation, and improved blood flow.
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