Autumn’s warm mid-afternoon days and chilly nights are upon us and its apple picking season here in the Northeast. It makes one think of laughing children sitting high upon their father’s shoulders trying to reach the perfect rosy specimen. Will the child’s teeth sink into its tart-crisp flesh or shall it be saved for tomorrow’s apple crisp? More likely, the prize apple is lobbed at the head of their unsuspecting sibling.
Whatever its destination, apples really are one of the perfect fruits for people with diabetes. High in both soluble and insoluble fiber, they may help ward off heart disease. Soluble fiber found in the fruit’s pectin can help bind cholesterol in the intestine and remove it from the body. Insoluble fiber can help keep your bowels in tip-top shape. Apples are also a low glycemic index carbohydrate which means they are less likely to spike your blood glucose when eaten in reasonable portions (which would be one small to medium apple at a time with a limit of three fruit servings a day).
In addition, they contain antioxidants and phenolic compounds (nutritive substances in plants that have health benefits). Oxidative byproducts of cell metabolism can contribute to cell damage and lead to heart disease. Antioxidants help reduce this damage. To get the most antioxidant capacity from your apples eat them with the peel on.
Some fruits, such as bananas or berries, become overripe and unappealing in a few short days. Sometimes we end of throwing them out before we get a chance to eat them. Apples have staying power. Refrigerating apples will slow the ripening process. Apples ripen about six to eight times faster at room temperature than in the refrigerator. Some varieties can stay months in the refrigerator, although they taste the best if eaten within 6 to 8 weeks. If you don’t feel like one today, it will be there tomorrow. Not a bad deal all around.
The choices abound. Apple varieties are generally divided into two categories: cooking and eating, although many fit into both categories
With a myriad of varieties to choose from, apples can be featured in everything from appetizer salads through sweet and savory main courses to aromatic, delectable desserts.
One two-and-a-half inch apple has only 81 calories and 17 grams of carbohydrate once you subtract the 4 grams of fiber.
E= excellent, G=good, F=fair P=poor
(See this chart, and get more apple information here!)
Try the recipe below and make today an apple adventure.
Pork with apples and cherries
Cals: 347 Carb: 25 gms, Fat: 16 gms, Sodium 324 mg
1 teaspoon dried sage
½ teaspoon salt
¼ teaspoon pepper
4 pork tenderloin chops
2 teaspoons vegetable oil
1 teaspoon butter
2 Cortland or Baldwin apples, peeled cored and thickly sliced
½ cup of dried cherries
1 tablespoon brown sugar
1 teaspoon cinnamon
½ cup apple cider
2 tablespoon apple cider vinegar
- Preheat oven to 425 degrees. Spray a shallow roasting pan with cooking spray. Dredge pork in first 3 ingredients and place in the pan
- Surround pork with apple slices
- Add apple cider and vinegar
- Mix together sage brown sugar and cinnamon and sprinkle over pork and apple
- Roast for 30-40 minutes basting halfway through until thermometer reads 1550degrees.
What’s your favorite way to eat apples? How does your blood glucose react to apples?