Are Apples Good for Keeping Blood Sugar Steady?

Foods with carbohydrates affect your body's blood sugar levels differently, depending on their individual ingredients and nutrient profile. Foods rich in sugars and refined grains are more likely to raise your blood sugar levels, while foods rich in fiber are less likely to affect blood sugar levels, thus helping you keep your levels steady. Apples are rich in fiber and won't have a large effect on your blood sugar.

Carbohydrates in Apples

Total carbohydrates in apples comprise starches, sugars and fiber. Sugars are the most abundant type of carbohydrate in apples, while starches are present in small amounts. One medium gala apple with skin contains 24 grams of total carbohydrates. Nearly 18 grams of that total are from sugar, and 4 grams are dietary fiber. The rest is starch. Green apples contain slightly fewer carbs, evident by their tarter taste. One medium Granny Smith apple contains a little less than 23 grams of total carbs. Of that total, 5 grams are fiber, 16 grams are sugar, and the rest is starch.

Glycemic Index of Apples

You can use the glycemic index to estimate how much of an impact a carbohydrate food will have on your blood sugar. The glycemic index is a scale from one to 100 that measures a food's effect on blood sugar compared to straight glucose, which has a rating of 100. A rating of 55 or less is low, meaning that food isn't likely to raise blood sugar levels significantly. Apples have an average rating of 39, which means they're a low-glycemic food.

Comparison to Other Fruits

Apples are one of the lowest-glycemic fruits you can choose, which means they're good news for your blood sugar levels. Ripe bananas are considerably higher on the glycemic index, with a rating of 62. Grapes are also higher, with an average rating of 59. Watermelon has one of the highest scores of all fruits, at 72. Fruits with glycemic index ratings equal to or less than apples include pears, oranges, peaches and grapefruit.

Serving Suggestions

The other foods you eat your apples with can also reduce the fruit's effects on your blood sugar. For example, pairing your apple with protein or fat can lessen the carbohydrates' effects. For a blood-sugar friendly snack, pair apple slices with string cheese or a dollop of Greek yogurt. You can also serve lightly sauteed or baked apple slices atop a portion of lean chicken or fish for a slightly sweet and nutritious dinner or lunch.