Can Diabetics have Apple a Day?

About Apple:


An apple a day keeps doctors away...

Ever since mankind was born, the apple has been symbolized for a variety of meanings and incorporated in various contexts like love, wisdom, joy, knowledge, death, and/or luxury. Just an apple icon is enough to represent something about food and health. Apple brand in gadgets also means supremacy.

All-in-all, Apple signifies Good, Best...

Basically, Apple is around, colorful edible fruit cultivated worldwide which falls under genus Malus. Its origin has been known to be in Central Asia, Apples were grown for hundreds of years in Asia, Europe, and later to European Colonists brought it to North America.

India grows 20 different varieties of apples like Ambri, McIntosh, Granny Smith,  Golden Delicious, Honeycrisp, Sunehari, Lal Ambri, Red Delicious, etc to name a few. There is also a famous variety known as  'Green Apple'. But what we commonly use in day-to-day life is a proverb - "An apple a day keeps the doctor away".  Is there any truth in this?

Do you know how this phrase emerged?

Earlier, it was said, "Eat an apple on going to bed, and you'll keep the doctor from earning his bread".
Then it changed to "an apple a day, no doctor to pay" and "an apple a day sends the doctor away" in the 19th century. 
The phrase which we currently use has been recorded in 1922. 

Apple nutrition facts per 100 gram 

  • Calories                              52.0
  • Total fat                              0.2 g                      
  • Saturated fat                       0 g                         
  • Cholesterol                          0 g                         
  • Sodium                               1.0 mg                     
  • Potassium                           107 mg                   
  • Total carbohydrate               14 g                       
  • Dietary fiber                        2.4 g                      
  • Sugar                                 10 g
  • Protein                                0.3 g                      
  • Vitamin C                            7%
  • Calcium                               0%
  • Iron                                     0%
  • Vitamin D                             0%
  • Cobalamin                            0%
  • Magnesium                           1% 


Due to their unique contents, nutrients, properties, Apples are really good for health and it has been proved that their consumption helps largely in diabetes also. Let us see how...

Apple Fruit benefits

1. Apples are rich in polyphenols that prevent beta-cell damage in the pancreas. Beta cells produce insulin in the body and are mostly damaged because of type 2 diabetes.

2. Apples contain anti-inflammatory compounds and antioxidants that help regulate immune responses.  They also provide protection against asthma.

3. Apples are high in soluble fiber (pectin) that helps in lowering cholesterol.

4. Polyphenols in them help lower blood pressure and reduce stroke risk.

5. They contain  Vitamin B that helps maintain red blood cells which in turn helps the nervous system to stay healthy.

  • Ulcerative colitis
  • Constipation 
  • Diabetes
  • Diarrhea
  • Heartburn
  • High cholesterol
  • Irritable bowel syndrome 
  • Metabolic syndrome

Now that we know how useful apples are in diabetes the immediate question that arises is what quantity? In the case of diabetes, one fruit per day (100 gms) is allowed if sugars are in the controlled range.

Apple can be taken either in a smoothie or individually.  Fruit is definitely good but diabetics should strictly avoid apple fruit Juice. Truly said, 'An apple a day, keeps the doctor away.

Do share the above blog with your friends and family and make a difference in their life! You can also watch our super hit "Diabetes Myths Busted" session 2 video on diet and nutrition HERE (Mandira Bedi interviewing Dr. Pramod Tripathi)


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