The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.


Apple polyphenols are standout nutrients in this widely loved fruit. These polyphenols include flavonols (especially quercetin, but also kaempferol and myricetin), catechins (especially epicatechin), anthocyanins (if the apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive polyphenol nutrients. Apple is a good source of fiber, including both soluble and insoluble pectins, and it’s also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.

Apple, fresh
1.00 medium
182.00 grams
Calories: 95
Nutrient Amount DRI/DV
World’s Healthiest
Foods Rating
fiber 4.37 g 17 3.3 good
vitamin C 8.37 mg 11 2.1 good
nutrient amount DRI/DV
Protein 0.47 g 1
Carbohydrates 25.13 g 11
Fat – total 0.31 g
Dietary Fiber 4.37 g 17
Calories 94.64 5
nutrient amount DRI/DV
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.03 mg 3
Vitamin B2 0.05 mg 4
Vitamin B3 0.17 mg
Vitamin B3 (Niacin Equivalents) 0.20 mg
Vitamin B6 0.07 mg 4
Vitamin B12 0.00 mcg 0
Biotin 2.27 mcg 8
Choline 6.19 mg 1
Folate 5.46 mcg 1
Folate (DFE) 5.46 mcg
Folate (food) 5.46 mcg
Pantothenic Acid 0.11 mg 2
Vitamin C 8.37 mg 11
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 98.28 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 4.91 mcg (RAE) 1
Vitamin A mcg Retinol Equivalents (RE) 9.83 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 9.83 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 49.14 mcg
Beta-Carotene Equivalents 59.15 mcg
Cryptoxanthin 20.02 mcg
Lutein and Zeaxanthin 52.78 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.33 mg (ATE) 2
Vitamin E International Units (IU) 0.49 IU
Vitamin E mg 0.33 mg
Vitamin K 4.00 mcg 4

Posted on December 29, 2014, in Nutritional Profile and tagged , , , . Bookmark the permalink. Leave a comment.

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