Apples are moderately high in sugar, but small amounts can be part of a low-carb diet. Use them in muffins or as a part of other foods (see recipes below).

Carbohydrate and Fiber Counts for Apples

• ½ cup chopped apple: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories.
• 1 medium apple (3 inches in diameter): 21 grams effective (net) carbohydrate plus 4.5 grams fiber and 95 calories.

Glycemic Index for Apples

The averages in studies of apples ranged between 28 to 44, with an average of 38

More Information about the Glycemic Index

Glycemic Load of Apples

• ½ cup of chopped apple: 4

• 1 medium apple (3" in diameter): 6

More Information about the Glycemic Load

Health Benefits of Apples

About one-third of the fiber in apples is soluble, mainly pectin. It is a fair source of vitamin C and an excellent source of quercetin.

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