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Carb of the month - Apples

October 10, 2017


Since its October, the carb of the month has to be apples.  I don’t think fruit should be avoided when you have Diabetes; you just have to take care with which ones you are choosing and how much you eat. (I’m not a big fan of juices but that’s another blog!).


When it comes to Diabetes, well apples aren’t such a bad choice. I think the biggest issue with apples is that they vary so much in size.  “Ready reckoner” style carb counters, apps and pictorials do seem to have a really big variation in the carbohydrate amount. That’s pretty much because, in those counters, they have had to have taken an average to get the estimate.  Your best bet is to try to stick to apples around the same size and to weigh your apple now and then to get a better idea of what you may be dealing with carbs wise.


Generally, the GI of apples has always been found to be on the low side. The GI varies, however, between 28-44 and will be different with apple type, ripeness, cooking etc. This will also depend on what you eat your apple with. As always, this is never an exact science.


So, carb of the month: breakdown


Apple, average 120g

Carbs: 16g

Fibre: 2.4g

GI: raw, (av.) 120g  28-44


What else does it offer?


Versatile, easy to pack and eat

Vitamins A, C, K

Energy: 71 Kcal

Antioxidants such as polyphenols, quercetin







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