Transform Your Diet with Apples? You Bet Your Core You Can!

5. Blood Sugar Balancer: Apples and Glycemic Control

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Apples, despite their sweet taste, can surprisingly aid control blood sugar levels, thus they are a great choice for people worried about diabetes or keeping steady energy levels all day. The special combination of nutrients in apples is the secret to this blood sugar regulating performance. First, apples' fibre content—especially their soluble fiber—helps to slow down sugar digestion and absorption. Apple's slower absorption rate causes the natural sugars to release more gradually into the bloodstream, therefore reducing sharp increases in blood glucose levels. This slow release of sugars also helps to preserve more steady energy levels, therefore preventing the "crash" sometimes connected with diets heavy in sugar. Apples also have a rather low glycaemic index (GI), which gauges a food's rapid blood sugar raising action. Considered low, most types of apples have GI between 30 and 50. Because they promote a slower, more steady rise in blood glucose levels, foods with low GI are typically better for blood sugar control. Apple polyphenols—especially those including chlorogenic acid—may also help control blood sugar levels. Certain studies imply that these substances can activate the pancreas to generate more insulin, the hormone in charge of controlling blood sugar levels, and assist lower the absorption of glucose from the digestive tract. Moreover, apples' antioxidants could shield the pancreatic cells generating insulin from oxidative stress-induced damage, so enhancing long-term blood sugar control. Although whole apples have similar positive effects on blood sugar, the same cannot be stated of apple juice. Since most of the fibre is eliminated during juicing, blood sugar levels rise more quickly when consumed. To get the complete blood sugar balancing advantages, then, it is always advisable to choose entire apples. Apples, especially as a substitute for more GI foods, can help you maybe lower your risk of type 2 diabetes and improve your blood sugar control. For anyone trying to support general metabolic health and keep steady energy levels, apples are therefore a great choice.