Yes, apples are good for people with diabetes—when eaten in moderation and in whole form. Thanks to their low glycemic index (28–44), high fiber content, and rich in antioxidants, apples (especially Granny Smith) can support blood sugar control, cholesterol management, and weight loss. However, portion size and type of apple matter, and juice should be avoided due to its blood sugar–spiking effects.
Key Takeaways
- Apples have a low glycemic index and support stable blood sugar levels
- Granny Smith apples are best for diabetics due to lower sugar and higher fiber
- Whole apples are better than juice—juice spikes blood sugar and lacks fiber
- Apples offer additional benefits like improved heart health, skin protection, and weight management
- Portion control is key—monitor how your body responds to different apple types
This article breaks down which apples to choose, how much sugar they contain, and how they fit into a diabetic-friendly lifestyle.
Table of Contents
What Kind of Apple Should a Person with Diabetes Eat?
People with diabetes should stick to apples lower on the glycemic scale.
The most commonly eaten variety of apples is the Red Delicious, one of the worst types for people with diabetes looking for low sugar content or glycemic impact. A better choice would be Granny Smith apples, which have higher fiber content and lower natural sugar levels than most other types of apples. Apples decrease blood sugar levels due to their high fiber count.
What Is The Glycemic Index of An Apple?
The glycemic index measures how quickly food causes a rise in your blood glucose level after being eaten. Foods with higher numbers have been found to increase those levels more quickly than foods with lower numbers on the glycemic index scale.
Apple has a low glycemic index ranging between 28 and 44 based on what apple it is. This means that, due to the high fiber content, your blood sugar levels will rise less quickly.
Any food with a glycemic index below 55 is considered food with a low glycemic index.
How Much Sugar Is in 100g of Apple?
How much sugar an apple contains depends on the type of apple. Here’s a list of the most common apples and their sugar content per one apple. This sugar content is based on an apple between 133 and 180 grams. So it all depends on the weight of your apple.
- Granny Smith: 15 g
- Golden Delicious: 15 g
- Gala: 16 g
- Red Delicious: 16 g
- Pink Lady: 16 g
- Fuji: 19 g
- McIntosh: 19 g
What Are The Health Benefits of Eating Apples?
Apples are one of the most popular fruits in the world. They are also considered healthy because they are low in calories and contain antioxidants.
High Levels of Vitamin C
Apples are excellent for your health! They contain high levels of vitamin C, which helps fight scurvy – the most significant known benefit.
Protect Cells
Apples are packed full of antioxidants that help protect cells from damage caused by free radicals or other substances in our environment.
Control Blood Sugar Levels
They are also packed with fiber, which can help control your blood sugar levels and cholesterol. Plus, they’re low in fat!
Lower Cholesterol
Apples also contain high amounts of pectin—a type of soluble fiber that helps lower harmful LDL (bad) cholesterol while increasing beneficial HDL (good) cholesterol. They may even reduce the risk of heart disease.
Good for Your Skin
Apples, especially the Granny Smith variety, are also good for your skin. They are high in antioxidants that prevent damage from free radicals, making them anti-aging!
Lose Weight
Additionally, they can help you lose weight because apples are low in calories and fill you up with fiber without adding too much sugar to your body.
How Does Apple Juice Affect Blood Sugar Levels?
Apple juice has about the same effect on blood sugar levels as orange juice. However, the main rule for any person with diabetes is to consume fresh fruits, as they do not contain added sugars.
It’s important always to observe how your blood sugar levels react to what you consume and adjust your intake accordingly. For example, fruit juice may react differently to your blood sugar levels than a fresh apple.
I always recommend choosing fruit and avoiding apple juice, as it is higher in sugar and lacks fiber.
Conclusion
Apples are one of the most popular fruits in the world. They’re also considered healthy because they contain high levels of vitamin C, which helps fight scurvy, the most significant benefit. Apples are packed full of antioxidants that help protect cells from damage caused by free radicals or other substances in our environment. And, apples provide fiber, too! This can help control your blood sugar levels and cholesterol while reducing the risk of heart disease.
Sources
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- Joslin Diabetes Center Autumn, Apples and Diabetes
Source: Joslin Diabetes Center - National Library of Medicine Effect of Apple Consumption on Postprandial Blood Glucose Levels in Normal Glucose Tolerance People versus Those with Impaired Glucose Tolerance
Source: National Library of Medicine - Harvard Medical School Even a small apple a day may help keep diabetes away
Source: Harvard Medical School - National Library of Medicine Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies
Source: National Library of Medicine
hey, i’m always on the lookout for health tips and tricks for my family and came across this about apples. really got me thinking, we eat a lot of apples at home. What kind of apple is considered best for someone with diabetes? My husband was diagnosed last year, and I wanna make sure I’m getting the right stuff. Also, how much apple is too much? don’t wanna overdo it, ya know. Thanks for the tips, Ely Fornoville.
Karla, I’ve been in the same boat with my family. From what I’ve read, lower glycemic index fruits are better, so maybe stick with those? Portion control is key too. Check with a dietitian maybe?
yeah apples are good I eat them all the time no probs.