Apples: Good Fall Food for People With Diabetes

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With all that walking around, apple picking is good exercise, AND you get tasty fall treats. What’s not to love?

This post originally appeared on September 26, 2012.

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.

The different varieties are good for different purposes. Check out the chart below for details.

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.

Variety Eating Pies Sauce
Rome  F E G
Fuji E G G
Cortland G E G
Red Delicious E P P
Granny Smith G P P
Gala E G G
McIntosh G G G

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


cooking spray
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?

6 Responses to Apples: Good Fall Food for People With Diabetes

  1. Lisa says:

    Wow, it really goes to show that old saying “An apple a day keeps the doctor away” is pretty truthful. It seems apples are good for almost all health conditions. Thanks for the great recipe.

  2. D V Srikanth says:

    People have always been aware about the health benefits of an apple, as is evident by the age-old saying “An apple a day keeps the doctor away.” But it is only since the relatively recent past that the knowledge on the specific benefits this fruit provides to diabetics started being available. And, through means of this wonderful post of yours, you are making sure that more and more people battling the ailment (diabetes) get to know as to how healthy apple is. Well done!

    An Internet-based network for diabetics:

  3. Pam says:

    This is great news for me. While I struggle with type2 , and I love fruit, it is nice to see I can cont. to eat my apples and be sfe. They donot bother my sugar…and I am happy to see I can still u se them in recipes. Thank you for the great recipe up above…apple cider vinegar is also good for us.

  4. B says:

    Apples are still a very high carb snack, as opposed to nuts or cheese. And I don’t think recipes that add sugar to foods (and this one adds a lot of sugar), are helpful to people who have a sugar problem.

  5. Katie says:

    I love apples! I have a recipe for apple butter and I cannot wait to try it! This recipe came from Eating Well and has no sugar added.

  6. Fat Albert thin says:

    Hey Hey Hey. SOMEBODY’S Full of hooey here! Red apples are chalk full of SUGAR!!! If you have diabetes, your body can’t PROCESS sugar!!! Telling folks to eat red apples to combat their diabetes is pretty much the same as telling them that cooking oil works as good as WATER when it comes to extinguishing fires!!!! That’s STUPID! It is an act of “irresponsibility” to go around telling folks that red apples are good for blood sugar regulation!!! ~ Albert.
    P.S. I haven’t spoken to Bill in years.

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