Nutrient-packed apples: Sweet solution for low-carb dieters

Health Digest reveals in a new article that fruits are packed with essential nutrients that support overall health, making them a key recommendation from nutritionists and health experts. While some people following low-carb diets avoid fruits due to their sugar and carb content, there are still many benefits to incorporating fruits like apples into your daily routine. Apples, in particular, stand out as a nutritious and satisfying snack that provides more than just sweetness.

A medium apple contains about 25 grams of carbs and 19 grams of sugar but also boasts 4.4 grams of fiber. This fiber helps to regulate digestion and lower the apple's glycemic index, making it a healthy option even for those concerned about blood sugar spikes. In addition to fiber, apples are rich in vitamins and minerals, including Vitamin C and E, which act as antioxidants to protect cells from oxidative stress, a factor linked to chronic diseases. Apples also contain polyphenols, plant compounds that help reduce inflammation and prevent further cell damage.

Recent studies have highlighted the potential health benefits of apples. A 2022 review in the Journal of Food Science suggested that polyphenols in apples may improve insulin sensitivity and slow sugar absorption, potentially reducing the risk of developing type 2 diabetes. Additionally, a 2017 review in the Journal of Food and Drug Analysis found that these polyphenols might also help prevent certain cancers by interfering with cancer cell survival and spread.

For those managing cholesterol, apples can also be beneficial. Rich in pectin, a soluble fiber, apples may help lower LDL ("bad") cholesterol. A 2020 study in The American Journal of Clinical Nutrition found that eating two apples a day for eight weeks reduced total cholesterol and LDL cholesterol, while also improving blood circulation and reducing inflammation.

Incorporating apples into your diet may not only satisfy your sweet tooth but also offer numerous health benefits, from supporting healthy blood sugar and cholesterol levels to potentially reducing cancer risk.

By Naila Huseynova