Many people with Type 2 Diabetes believe they shouldn’t—or can’t—eat fruit, but the information here will help clear up this myth.
Prediabetes affects approximately 97–98 million U.S. adults—more than one‑third of adults—but only about 19% are aware they have it. Without intervention, most people with prediabetes progress to type 2 diabetes within 10 years. It also increases the risk of cardiovascular disease, hypertension and stroke. (CDC, 2024)
According to the same CDC study, as of May 2024, over 38 million Americans have diabetes with approximately 90-95% being type 2. Most people develop diabetes after the age of 45 but the latest studies indicate that adults are starting to develop diabetes at a younger age. Long-term high blood glucose leads to severe complications: heart and kidney disease, nerve damage, vision loss, as well as kidney failure and lower‑limb amputations. Diabetes ranks among the top causes of death in the U.S.
It is true that diabetics need to watch what they eat. It is recommended they stay away from simple carbs and consume complex carbs instead. Complex carbs include foods such as whole grains, starchy vegetables and legumes and provide sustained energy and are rich in fiber, vitamins and minerals.
Living with diabetes often means watching every bite you take—but not all fruits are off-limits. In fact, apples, one of the world’s most popular fruits, can be a healthy and delicious addition to a diabetic-friendly diet. Packed with fiber, antioxidants, and natural sugars, apples offer a range of health benefits without causing harmful spikes in blood sugar.
Apples Have a Low Glycemic Index
The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a food raises blood glucose. Apples typically have a low GI score between 36–40, meaning they cause a slow and steady rise in blood sugar rather than a sharp spike (Atkinson et al., 2008).
Why does this matter for diabetics? A slower rise in blood sugar can help with better glycemic control (reduces fluctuations in blood sugar), reduce insulin demand, and support long-term health.
Apples are Rich in Fiber
A medium apple contains about 4 grams of fiber, much of which comes from a type called pectin. Fiber is crucial for people with diabetes because it:
- Slows down the digestion of carbohydrates
- Reduces the absorption of sugar into the bloodstream
- Promotes satiety, which helps with weight management
According to the American Diabetes Association, fiber intake can improve glycemic control and lower the risk of heart disease in diabetics (Slavin, 2005).
Apples Contain Antioxidants
Apples are packed with polyphenols, especially in the skin. Key compounds like quercetin, chlorogenic acid, phloridzin, and catechin have been shown to help:
- Reduce oxidative stress
- Improve insulin sensitivity
- Inhibit enzymes like α-glucosidase, which slows carbohydrate absorption in the intestines
Apples May Lower the Risk of Type 2 Diabetes
It’s not just short-term blood sugar control—regular apple consumption may even help prevent type 2 diabetes. In a meta-analysis of five large cohort studies with over 220,000 participants, those who consumed apples or pears regularly had an 18% lower risk of developing type 2 diabetes compared to non-consumers (Muraki et al., 2013).
Another long-term UK study involving 113,097 adults also reported a 12% reduced risk of type 2 diabetes among those who consumed one apple per day (EPIC-Norfolk Study, 2013).
How to Eat Apples the Smart Way
Apples can be a healthy part of your diet, however how and when you eat them makes a difference.
· Eat a whole apple and not juice
o The juice usually has added sugar and doesn’t have the fiber.
· Eat the apple with the peel
o The peel has the most antioxidants and fiber.
· Combine the apple with a protein or healthy fat
o This helps slow down digestion and keeps blood sugar stable.
· Watch your portions
Despite common misconceptions, apples are not “too sugary” for diabetics. In fact, their low glycemic index, fiber content, and rich antioxidant profile make them a smart, satisfying, and beneficial snack for many people managing diabetes. When eaten in moderation and combined with other blood sugar-stabilizing foods, apples can support both blood sugar control and long-term metabolic health.
References
1. National Institute of Diabetes and Digestive and Kidney Diseases. (2024, January). *Diabetes statistics*. U.S. Department of Health and Human Services. Retrieved June 24, 2025, from https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics/
2. Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values. Diabetes Care, 31(12), 2281–2283.
3. Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418.
4. Nagasako-Akazome, Y., et al. (2007). Apple polyphenols reduce blood glucose in humans. Journal of Oleo Science, 56(7), 347–356.
5. Muraki, I., et al. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347, f5001.
6. EPIC-Norfolk Study. (2013). Fruit and vegetable intake and incidence of type 2 diabetes.