Which helps stabilize blood sugar: apples or oranges?

Apples and oranges both contain natural sugars, but they also come with fiber, water, and antioxidants, so they don't cause blood sugar to spike as quickly as processed sweets, according to the health website Health .

Apples can help slow blood sugar spikes slightly more than oranges because they contain more soluble fiber, especially pectin. This type of fiber forms a gel in the intestines, thereby slowing the absorption of sugar into the bloodstream. Apples also create a longer-lasting feeling of fullness, helping to limit snacking after meals.

Táo hay cam giúp đường huyết ổn định hơn? - Ảnh 1. — Apples and oranges both contain natural sugars, but they also contain fiber, water, and antioxidants, so they don't cause blood sugar to rise too quickly.

Oranges are rich in vitamin C and help hydrate the body. Although the body digests oranges slightly faster than apples, the difference in impact on blood sugar is not significant.

According to Brianna Tobritzhofer, a nutritionist in the US, in most cases, portion sizes, fruit ripeness, and overall daily nutrition have a greater impact on blood sugar than choosing apples or oranges.

Both apples and oranges are in the low glycemic index (GI) group.

The glycemic index (GI) indicates how quickly a food raises blood sugar levels. Apples and oranges are both low-GI foods, meaning they help blood sugar rise slowly and steadily.

Apples typically have a glycemic index (GI) of around 36 to 40, while oranges range from 40 to 45. This difference is quite small, so both are suitable for a healthy diet.

Besides glycemic index (GI), fiber content and how fruit is consumed also significantly affect blood sugar. Eating whole fruit preserves the fiber, thereby slowing down digestion. Meanwhile, fruit juice loses most of its fiber, causing the body to absorb sugar more quickly.

Even 100% fruit juice with no added sugar can cause blood sugar to spike rapidly due to a lack of natural fiber.

Each type of fruit has its own benefits.

An apple weighing 180g contains approximately 25.1g of carbohydrates and 4.3g of fiber. Meanwhile, an orange weighing 140g contains approximately 16.5g of carbohydrates and 2.8g of fiber.

Apples contain a lot of carbohydrates but are also richer in fiber, so they help stabilize blood sugar slightly better. Apples also provide polyphenols, plant compounds that are beneficial for cardiovascular health and help reduce inflammation.

Oranges are very high in vitamin C. One orange provides about 92% of the daily vitamin C requirement. This fruit also contains potassium, an important nutrient for cardiovascular health and fluid balance in the body.