Apples have pectins, a soluble dietary fibre, which is good for the body. Human digestive enzymes cannot digest or absorb pectin, although they can decrease cholesterol absorption and regulate glucose absorption. Apples have a low glycemic index (GI) of below 40 and a low glycemic load (GL). Hence, even in people with metabolic diseases, apples have little impact on blood sugar levels and are unlikely to result in sharp rises.
Optimising glucose metabolism by consuming apples
• Try to avoid juicing the apple as the fibre is lost in the process of juicing.
• Consider pairing the apple with nut butter. You can also try pairing the apple with a handful of nuts and eating it as a snack between meals in moderation.
• Consider eating the apple with Greek yogurt. Combining apples with a fat or protein source will help in stabilising any glucose spikes.
• You may have an apple as a pre-workout snack or mid-morning snack.
Apple’s impact on optimising glucose metabolism may be due to its high levels of the antioxidative polyphenols, quercetin and phloridzin. Due to its anti-inflammatory properties, quercetin may lessen insulin resistance, a significant risk factor for developing metabolic diseases. Phloridzin is thought to reduce the absorption of sugar in the intestines, which lowers blood sugar levels and the chances of developing metabolic syndromes.
