Choosing foods that benefit both metabolic and liver health is a key health goal for people with diabetes.
“An apple a day keeps the doctor away” It is the Spanish version of the popular English saying “an apple a day keeps the doctor away”.
Among the fresh and natural options, ideal to consume in summer, the apple tops the list of fruits with the most benefits. The apple not only helps stabilize sugar levels in blood, but also promotes a liver function optimal thanks to its composition rich in fiber and antioxidants.
The diabetes is a chronic disease characterized by high blood glucose levels, which can cause damage to organs such as the heart, liver and kidneys. The most common way, the type 2arises from insulin resistance or insufficient production of this hormone.
The antioxidants present in apples can protect the pancreas from damage, and the pancreas is precisely the organ that produces insulin to eliminate glucose from the blood. Furthermore, the Fiber slows the absorption of glucose into the bloodstream. This protective effect is mainly attributed to key antioxidants such as quercetin, chlorogenic acid and phlorizin, which optimize metabolic functions and strengthen overall health.
The apple has multiple benefits for those who suffer from diabetes. According to nutritionist Amber Sommer, of the Cleveland Clinic of the United States, “foods high in fiber and low in sugar, such as apples, allow keep glucose levels stable”. This stabilizing effect comes from two key components: the fibra solublewhich slows down the absorption of sugars, and antioxidantswhich protect the pancreas from possible damage.
And study powerful with more than 38,000 participants showed that Those who consumed an apple a day reduced the risk of developing type 2 diabetes by 28%.
Furthermore, a report from the Harvard University based on data from 340,000 people in eight European countries revealed that those with a higher intake of fruits and vegetables, along with higher levels of plant nutrients in their blood, had a 25% to 50% lower risk of developing diabetes during the period of the study.
The Harvard researchers highlighted that “the equivalent of just two-thirds of a medium apple or just over a third of a cup of mixed fruits each day offered protection against diabetes”.
The liver, an essential organ for the body’s detoxification, faces a great challenge in people with type 2 diabetes, who are at high risk of developing nonalcoholic fatty liver. This is where the antioxidant properties of the apple become relevant. Various studies indicate that the flavonoids present in the apple peel They can protect liver cells against oxidative damage and prevent the formation of cancer cells.
In addition, the soluble fiber in the fruit facilitates the elimination of toxins from the body, promoting healthy liver function.
Experts at the Cleveland Clinic also highlight that the more pigmented varieties, such as Red Deliciousare especially rich in antioxidants, which further reinforces their role in protecting the liver. Eating whole fruit with peel is essential to take full advantage of these benefits, avoiding processed products such as juices or purees, which lack fiber and lose much of their nutrients.
The apple is a food with high nutritional density. According to the United States Department of Agriculture (USDA), A medium unit provides approximately:
- Energy: 52 kcal.
- Fiber: 2,4 g.
- Carbohydrates: 13.81 g (with only 10.39 g of sugars).
- Vitamin C: 4,6 mg.
- Agua: 85,56 g.
These components, along with other antioxidants such as carotenoids, play a crucial role in overall health. The Harvard study also showed that a modest increase in the consumption of fruits such as apples can significantly reduce the risk of metabolic diseases, strengthening the immune system thanks to their antioxidant properties.
Soluble fiber, such as pectin, not only stabilizes glucose levels, but also lowers cholesterol by binding to it in the digestive tract and facilitating its elimination. Additionally, the quercetin content acts as an anti-inflammatory agent, improving cardiovascular and lung health.
Incorporating apples into your daily routine does not require big changes. From a quick snack even a versatile ingredient in salads, pancakes or desserts without sugarthis fruit offers multiple possibilities.
It is advisable to consume it raw, whole and unpeeled to preserve its nutrients.. Varieties such as Honeycrisp and Red Delicious are ideal for their high concentration of antioxidants.
