Medically Verified By: Dr M Sheetal Kumar
Grapes vs Apples
While fruits are definitely a part of a healthy diet, many get confused about which fruits are better to consume when concerned about its effect on blood sugar. Grapes and apples are two of the most commonly eaten fruits around the world. Both of them are healthy, flavourful and high in vitamins but the what makes you confuse is which one is better for blood sugar control? Let's find out.
According to a study named, The effect of grape products on glycemic response: A systematic review and meta-analysis of randomized controlled trials" published in the journal Phytotherapy Researchin 2021, carbohydrates are converted to glucose in the body and raise blood sugar levels. The sugars found in fruit are naturally occurring, primarily fructose, and are important for their dietary fibre, antioxidants and nutrients content.
The important thing about fruits, is how fast they increase the blood sugar level. The Glycemic Index (GI) is the best measure of this. Foods with a lower GI will cause a higher, but gradual, increase in blood sugar.
One of best fruits to keep blood sugar levels in check are apples. A systematic review published in Critical Reviews in Food Science and Nutrition suggested that regular apple consumption may support better blood sugar management due to its fibre and polyphenol content. They contain soluble fibre known as pectin which helps slow the absorption of sugar, thus reducing the spike.
The glycemic index for apples is lower and fibre content is medium with approximately 4 grams in a medium-sized apple. Apples are a low glycaemic meal, meaning they will keep you satiated for a longer period of time, thus helping to eliminate unwanted cravings.
According to research published in the Journal of Nutrition, resveratrol in grapes may help improve insulin sensitivity. Grapes are also filled with nutrients and antioxidants, particularly resveratrol which helps keep the heart healthy, and may
help lower the inflammation.
People tend to consume more grapes, probably because they're smaller and easier to snack on. This can rapidly bring about an uptick in sugar consumption.
According to Dr. M. Sheetal Kumar,Consultant Physician & Diabetologist, Yashoda Hospitals, Hyderabad, "Apples come out the winner. Because they contain more fibre and have a low glycemic index, they are better for those with diabetes, prediabetes or for those who are aiming for a steady energy release."
It doesn't mean that grapes are unhealthy. These can be consumed in moderation as part of a well-balanced diet. The rule is to control portion sizes.
While both grapes and apples provide health benefits, apples have an edge if it comes to keeping blood sugars in check. They are rich in fibre which helps to provide a slow release of sugars and maintain more stable blood sugars. Grapes can still be eaten like all food, so it is important that they are enjoyed in the correct amounts.
Eating a balanced diet and exercise are still the top two tips to help control blood sugar levels and eat favourite fruits.
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