The round fruit of a tree of the rose family, which typically has thin green or red skin and crisp flesh

Did you know…

About 2,500 known varieties of apples are grown in the United States. More than 7,500 are grown worldwide. Apples are rich in vitamin C and soluble fiber—the kind that helps keep you full, slows down the absorption of nutrients (such as sugar) into your bloodstream and helps to lower your cholesterol.

#FoodIsThyMedicine Heart Health |Weight Loss|Brain Health |AntiCancer|Diabetes


Weight Loss & Diabetes: Eating an apple comes with the benefits of high fiber, lots of vitamin C, and reduces the risk of developing type 2 diabetes in none diabetic people [1]. In a study 200,000> people, those who ate at least two servings each week of certain whole fruit — particularly blueberries, grapes, and apples reduced their risk for type 2 diabetes by as much as 23% in comparison to those who ate less than one serving per month [2]. Apples have a low glycemic index (GI) of 38 and a glycemic load (GL) of 6.

Ketogenic Diet: Apples are fruits that are higher in carbs, with 13 grams in one small apple. You would need to limit yourself to half or less of an apple to stay in your daily carb range on your ketogenic diet [3].

How to select

  • Choose apples with firm, undented, shiny skin

How to store

  • Keep apples in the refrigerator after purchasing because apples ripen six to eight times faster at room temperature
  • Bruised or rotten apples give off a gas that promotes ripening of fruits, which may cause spoilage of other foods


Northern Hemisphere: September – January

The Verdict

Low GI/GL foods improve blood glucose control and facilitates weight loss, makes you feel fuller longer, improves blood fat profiles, and reduces the risk of developing diabetes, heart disease and certain types of cancer.  A skinned apple is still good for you, but with skin an apple provides 4 grams of fiber — which helps you feel fuller. If you are choosing the Keto diet plan to lose weight, be sure to balance short term weight loss wins with food choices that might contain carbs but are also proven to protect you from preventative illnesses.


[1] Diabetes: 60+ Powerful Diabetic Superfoods to Reverse Diabetes, Regulate Insulin, Control Blood Sugar, and Lower Blood Pressure
[2] Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies
[3] Complete Keto Diet Food List: What to Eat and Avoid