Glycemic Index Of Apple, 32 (LOW GI) Glycemic Index
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Glycemic Index of Apple
Apple, a delicious and crunchy fruit packed with loads of nutrients and antioxidants is the most popular choice among health and fitness lovers. Glycemic index of foods (GI) is the ranking of carbohydrates of foods based on a scale of 0 to 100 according to the extent to which they raise blood sugar levels after eating.
Apple is not only a low calorie fruit, but also a low glycemic index fruit. The glycemic index of apple ranges from 32 to 38 as confirmed by American Diabetes Association. This means apple does not raise your blood sugar levels instantly.
Glycemic Load of apple
However, the glycemic load (GL) is a better measure of the type of carbohydrates as compared to glycemic index. As it takes into account both the quality and quantity of carbohydrates. The glycemic load is the measure of increase in blood sugar levels after eating one serving of that particular food. The glycemic load of apple comes upto 4.7 which means it is a low GL food.
Is Apple suitable for diabetics?
As apple has a low Glycemic index (gi) and a low Glycemic load, it is a diabetic friendly fruit and suitable for diabetes care as it has a low effect on blood. But correct portioning of fruits is very important for diabetics, therefore they should consume only one serving (1 small apple) at a time to control blood glucose levels. Total Carbohydrate in a regular apple is 28 grams. Apple can also be combined with various other foods like low fat yoghurt or Low fat milk to reduce the overall glycemic load of the recipe.
If eating apple alone seems boring, you can make it into a tasty and delicious recipe like an Apple pancake or an Apple and Oats milkshake, which will also be a good option for weight watchers.
Are Apples Good for Weight Loss?
Yes, apples are an excellent food to include in a weight loss diet. This is primarily due to their unique nutritional composition, which combines a high water content with a substantial amount of dietary fiber, particularly soluble fiber like pectin. A medium-sized apple typically contains around 85% water and 4-5 grams of fiber, all for a relatively low calorie count (around 95 calories). This combination of water and fiber adds significant bulk to your stomach, promoting a strong feeling of fullness and satiety without adding many calories. This helps to naturally reduce overall calorie intake by minimizing hunger pangs and preventing overeating or unnecessary snacking between meals.
Beyond their filling properties, apples also have a low glycemic index, meaning their natural sugars are released slowly into the bloodstream, preventing rapid blood sugar spikes that can lead to increased hunger and cravings. Their natural sweetness can also help satisfy sweet cravings in a healthier way than processed sugary snacks. Research has consistently shown that incorporating fiber-rich fruits like apples into a balanced diet can lead to effective weight management and even weight loss, as they help control appetite, improve digestion, and contribute to a sustainable calorie deficit.
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