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If you’re watching your carbohydrate intake, you may be wondering how many carbs are in a medium apple. The answer may surprise you!
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Introduction
If you’re watching your carbohydrate intake, it’s important to know how many carbs are in the foods you eat. While the amount of carbs in an apple varies depending on its size and variety, a medium apple generally contains around 14 grams of carbs.
Apples are a good source of fiber, vitamins, and minerals, and they can be a healthy part of a carb-controlled diet. However, if you’re trying to lose weight or manage diabetes, you may need to limit the amount of apples you eat because of the sugar and carb content.
One way to do this is to choose apples that are lower in sugar and carbohydrates. For example, a small Granny Smith apple has about 9 grams of sugar and 13 grams of carbs, while a red delicious apple has about 15 grams of sugar and 18 grams of carbs.
nutritional value of a Medium Apple
One medium apple has about 25 grams of carbs. The apple also has a good amount of dietary fiber, vitamins, and minerals. It is a good source of the antioxidant quercetin.
Carbohydrates
Apples are a good source of fiber, vitamins, and minerals. A medium apple has about 25 grams of carbohydrates, which is about 8% of the daily recommended amount for people who follow a 2,000-calorie diet. Of the 25 grams of carbohydrates in a medium apple, about 19 grams are sugars and 6 grams are fiber.
Fiber
Fiber is an important nutrient that most people don’t get enough of. It’s been linked to a reduced risk of heart disease, obesity, and type 2 diabetes.
A medium apple contains about 4 grams of fiber. That’s about 16% of the Daily Value (DV) for fiber. The DV for fiber is 25 grams for adults and children over 4 years old.
Most of the fiber in an apple is in the skin. So, if you don’t eat the skin, you’ll miss out on most of the fiber.
Sugar
Most of the carbohydrates in an apple are in the form of sugar. A medium apple has about 19 grams of sugar, which is about four and a half teaspoons. The sugar content in apples is mainly fructose and glucose.
health benefits of Eating Apples
Weight Loss
When it comes to weight loss, you may hear a lot about fad diets and quickfixes that promise fast results. However, apples are a nutritious fruit that can be part of a healthy weight loss plan.
One study showed that people who ate an apple before a meal consumed 15% fewer calories overall . In another study, obese women who ate three apples per day lost more weight and body fat than those who didn’t eat apples .
Apples are high in fiber, including pectin, which is known to promote fullness . They also contain antioxidants, which can help protect your cells from damage. Plus, apples are low in calories and carbs, making them a good choice for people who are trying to lose weight.
If you’re looking for a delicious way to incorporate apples into your diet, try this recipe for Apple Chicken Salad. This dish is perfect for lunch or as a light dinner.
Lowering cholesterol
Eating apples can help lower cholesterol thanks to the soluble fiber they contain. This type of fiber absorbs water and forms a gel-like substance in the intestine, which traps some dietary cholesterol and prevents it from being absorbed into the bloodstream.
A large apple (182 grams) contains about 4.4 grams of fiber, which is 17% of the recommended daily value (DV) (2). Most of this fiber is soluble fiber, making apples a good fruit choice for people with high cholesterol.
A review of nine studies that included nearly 636,000 people found that those who ate the most soluble fiber had a 5% lower risk of developing heart disease than those who ate the least (3).
Additionally, a study in 74,000 women found that eating an apple a day was linked to a 23% lower risk of heart disease (4).
Reducing the risk of stroke
Regular intake of apples is linked with a lowered risk of stroke. A 2017 study of over 410,000 people found that those who ate at least one a day had a 33% lower risk of stroke compared to those who didn’t eat apples (28Trusted Source).
What’s more, every 25 grams (about one-eighth of a cup) of apple intake was linked with a smaller risk of stroke. This finding was supported by another large study that observed data from over 19,368 women and men over the course of 24 years (29Trusted Source).
The Bottom Line
A medium apple has 25 grams of carbs, which is about 8% of the daily recommended intake for carbs. The majority of the carbs in an apple come from sugar, with around 19 grams. There are also small amounts of fiber and starch.
References
-Friedman, M., & Redmond, C. (2006). Carbohydrate counting for adults with diabetes. Diabetes Spectrum, 19(3), 153-161.
-Gannon, M. C., & Nuttall, F. Q. (2006). Control of blood glucose in type 1 diabetes through carbohydrate counting and adjustment of insulin dosage: description of a method and its outcome over two years. The American journal of clinical nutrition, 83(1), 143-149.
-Slavin, J., & Martini, M. C. (2012). benefits of fruits and vegetables. Advances in Nutrition: An International Review Journal, 3(4), 506S-516S
