Fruits are packed with vitamins, minerals, and antioxidants that help keep your body healthy. That’s why most dietitians and health experts recommend getting a few servings of fruits (and vegetables) every day. However, some people on low-carb diets steer clear of fruit because they’re worried about the sugar and carbs. Instead, they often go for lower-sugar options like cruciferous vegetables. People with diabetes might also avoid certain fruits out of concern that the natural sugars could spike their blood sugar. Even though some fruits are high in sugar, they can also be high in fiber. Fiber helps slow down digestion, which can prevent those sharp blood sugar spikes.
Take apples, for example. There’s a reason for the old saying, “An apple a day keeps the doctor away.” Apples are low-calorie, filling snacks that are a lot more satisfying (and better for you) than many processed foods loaded with sugar or fat. A medium apple has around 25 grams of carbs and about 19 grams of sugar, but it also packs 4.4 grams of fiber. That fiber brings its glycemic index down to about 34, depending on the size and type of apple. Plus, their fiber and plant compounds may help support healthy blood sugar and cholesterol levels, and even reduce the risk of some cancers.
Nutrients in apples that prevent diabetes and cancer
An apple’s natural sugars, fiber, vitamins, and minerals help support your immune system and promote essential functions like bone health. Vitamins C and E act as antioxidants, protecting your cells from oxidative stress that often leads to chronic diseases. Apples also contain powerful plant compounds called polyphenols that help reduce inflammation and further protect against cell damage.
According to a 2022 review in the Journal of Food Science, these polyphenols may also improve insulin sensitivity and slow the absorption of sugar in the bloodstream. As a result, people who eat more apples (as well as grapes and blueberries) tend to have a lower risk of developing type 2 diabetes. The anti-inflammatory and antioxidant effects of apples may also support the body’s fat-burning processes and help prevent weight gain that can lead to type 2 diabetes.
Those same polyphenols may also help protect against certain cancers, according to a 2017 review in the Journal of Food and Drug Analysis. Polyphenols in apples interfere with the pathways that allow cancer cells to survive and limit their ability to spread. One specific apple polyphenol, phloretin, has been shown to trigger programmed cell death in cancer cells. A 2016 meta-analysis in Public Health Nutrition also found that eating more apples may lower the risk of lung, breast, colorectal, and other digestive tract cancers.
How apples can reduce your cholesterol
Adding a couple of apples to your daily routine might also help you manage your cholesterol. Apples are great sources of pectin, which is a soluble fiber that may reduce your LDL (“bad”) cholesterol. The polyphenols in apples may also play a role in keeping your cholesterol in a healthy range. By the way, apple juice isn’t quite as healthy as whole apples.
In a 2020 study in The American Journal of Clinical Nutrition, people with mildly high cholesterol ate two apples a day for eight weeks or drank a sugar-matched apple beverage. The apples added 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 key nutrients. When the people ate the two apples, they saw a 4% drop in total cholesterol and a 3.6% drop in LDL (“bad”) cholesterol. They also reduced their triglycerides by 10%, lowered inflammation, and improved their blood flow.
