1 APPLES
The glycaemic index (GI) refers to the effect a food has on blood sugar levels, and goes from 0-100. Raw apples are classed as a low-GI fruit with a score of 36, meaning they have less impact on blood glucose than, say, a fruit such as watermelon, which has a GI of 80.
Much of the sugar in apples is fructose, which has minimal effect on blood sugar levels when consumed as a whole fruit. Apples are also rich in polyphenols, which may slow down the digestion of carbohydrates, lowering blood sugar levels.
Eating an apple before a meal may be an effective. Eating one five minutes before a carb-rich meal was shown to have less impact on blood sugar and insulin release in people with normal and impaired glucose tolerance.
