Apples contain fiber, antioxidants, and have a low glycemic index. But do their benefits for blood sugar and energy increase depending on when you eat them? We asked registered dietitians to weigh in, and their answers might surprise you.
Starting your day with an apple provides you with a low-calorie food that helps you feel full longer thanks to the fiber that they contain, according to Jacqueline A. Vernarelli, PhD, a nutritional epidemiologist, public health nutritionist, and associate professor at Sacred Heart University. Apples also have a low glycemic index and contain chlorogenic acid, both of which help to regulate blood sugar and prevent post-meal blood sugar spikes.
“Apples are a convenient, low-calorie [food] loaded with fiber, vitamins, and antioxidants that support your heart, gut, and immune system. Apples are also a great source of anti-inflammatory compounds like vitamin C and quercetin,” said Vernarelli.
However, it is unlikely that eating one apple will have a significant impact on your metabolism, according to Lauren Manaker, MS, RDN, LD, a registered dietitian. But starting your day with an apple may give you a gentle nudge to get bowel movements going.
“Eating an apple with, or before, a balanced meal can help blunt post-meal blood sugar spikes, because fiber slows the absorption of carbohydrates,” Morgan Walker, MS, RD, LDN, an adjunct professor at Lebanon Valley College, told Health.
Including an apple as part of a balanced meal or as a snack can support steady energy levels. “As far as metabolism, timing of intake does not alter metabolism directly, apples won’t increase or slow your metabolism,” added Walker.
One medium apple provides about 4 to 5 grams of fiber, which supports steady blood sugar and a reduced risk of chronic diseases like heart disease and type 2 diabetes. Plus, the soluble fiber (pectin) slows digestion and promotes stable energy, while the insoluble fiber supports healthy bowel regularity.
Some research shows apples could help give you a boost before a workout. But it really depends on how your body responds to apples and your workout type.
For some people, it might be better to eat an apple two to three hours before the workout in order to give their body time to break it down and for the fiber’s impact to be sorted. But for others, having apple slices pre-workout gives them added energy, Ashley Koff, RD, the founder of The Better Nutrition Program (BNP), told Health.
In addition to the energy boost from the natural sugars, the fiber will help keep your blood sugar steady so you don’t burn out halfway through a workout. “Just avoid eating it right before an intense workout if you’re sensitive to fiber,” added Manaker.
Including apples in any meal is a great idea, according to Anne VanBeber, PhD, RD, LD, a professor in food science and culinary medicine at Texas Christian University. “The apple provides sweetness and adds to the overall satiety,” VanBeber said. “For breakfast, they can be added to oatmeal, pancakes, or muffins.”
If you crave something sweet after dinner, an apple can be a nutrient-rich way to satisfy your sweet tooth, added Walker. You can pair it with a little nut butter or a sprinkle of cinnamon. The fiber can promote satiety and help prevent late-night overeating.
“I always say the best time to eat an apple is the time that you are most likely to actually eat it,” said Manaker. “For some, eating an apple in the morning will be easier to do, and for others, they enjoy waiting to enjoy their snack as a mid-afternoon treat. As long as it is a part of a balanced and healthy diet, I don’t worry too much about the timing of consumption.”
“More than timing, I like to focus on what people are eating their apple with,” she added. “Pairing the apple with nut butter is my go-to move to add some healthy fats and protein to help blunt a potential blood sugar spike. I also like to encourage people to eat the skin, as it is a source of fiber and may help blunt a spike too.”
