Apple Glycemic Index - Is It High or Low?
Apples are often associated with health, but how do they affect blood sugar levels? People often ask if apples are suitable for people with diabetes. Let's examine their glycemic index to find out.
Apples are classified as low glycemic index foods.
Based on the numbers from The International Tables of Glycemic Index, the glycemic index of an apple differs depending on the country it was grown in. The glycemic index of a raw apple from Denmark is 28, while apples from Italy have a much higher GI of 44. The GI of Braeburn apples from New Zealand is 32±4. Apples from Canada have a GI of 34, and the GI of apples from the US is 40.
The mean of these studies makes the average glycemic index of an apple equal to 36±3 (1).
Golden Delicious yellow apples from Canada have a GI of 39±3. Dried apples from Australia have a lower glycemic index, equal to 29±5.
The glycemic index of sliced canned apples solidly packed without juice equals 42±2.
Unsweetened apple juice from Canada and the US both have a GI of 41. Unsweetened apple juice from Australia that was reconstituted (from concentrate) has a slightly lower GI of 39±5. The GI of unsweetened Granny Smith apple juice is 44±3. Lastly, pure, clean, and unsweetened apple juice has a GI of 44±2, whereas the GI of pure, cloudy, and unsweetened apple juice is equal to 37±3. Apple baby food has a GI of 46±5.
Apple muffins made with rolled oats and sugar have a GI of 44±6, while apple muffins also made with rolled oats but without sugar surprisingly have a higher GI, equal to 48±10.
The numbers by Harvard Health Publishing similarly tell that raw apples have a GI of 36±2, and the GI of apple juice equals 41±2 (2).
According to The American Journal of Clinical Nutrition, the GI of Red Delicious apples is 36. Baked apple pie has a GI of 41, and the GI of apple juice equals 39 (3).
Current Topics in Nutraceutical Research have put the GIs of the Golap apple around 39±5 and the Green apple in the range of 41±6 (4).
A study has found that apple consumption has an inverse association with triglyceride levels, the total cholesterol to high-density cholesterol ratio, and coronary heart disease and also increases the levels of high-density cholesterol, often referred to as “good cholesterol” (5).
Another study demonstrated that apple intake prior to a high-glycemic-index food, such as rice, significantly lowers the glycemic response of the meal without having a negative influence on satiety levels. This effect gives apples the metabolic potential to minimize glycemic excursion and decrease the risk of type 2 diabetes and its associated complications (6).
Apple consumption has been studied to be associated with an 18% reduction in type 2 diabetes risk. Consuming one serving per week of apples and pears is associated with a 3% decrease in diabetes risk (7).
In conclusion, apple intake in moderation can be beneficial for people with diabetes or healthy individuals at risk.
Sources.
- https://www.sciencedirect.com/science/article/pii/S0002916522004944
- https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://www.researchgate.net/publication/283326056
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950014/
- https://www.researchgate.net/publication/312644914
