28/07/2026 07:34 - Salud
For a long time, fruit was unfairly blamed for causing blood sugar spikes. But the truth is much sweeter—and more hopeful. According to a report by Infobae (a leading Argentine news site) drawing on data from Prevention magazine, both grapes and apples can coexist perfectly in a balanced diet, even for people with diabetes or prediabetes.
While both are healthy choices, registered dietitians Juliana Vocca (of Prime Women Nutrition) and Amna Haq (of Inclusive Dietitian) agree that the apple has a slight advantage over the grape when it comes to keeping blood sugar levels stable.
A medium apple provides about 20 grams of carbohydrates and 5 grams of fiber. Its nutritional structure—especially if eaten with the skin—contains pectin, a soluble fiber that slows the release of glucose into the bloodstream.
It also offers vitamin C, quercetin, and antioxidants that reduce inflammation and support heart health, while acting as a natural prebiotic fiber.
Grapes contain natural sugars like glucose and fructose. 17 grapes count as one serving of 15 grams of carbohydrates. They have a glycemic index of 54 (low to moderate), meaning they raise blood sugar more slowly than refined sweets.
Red grapes stand out for their anthocyanins, which help fight age-related diseases, while green grapes contain flavanols that support the immune system.
The key is not to eliminate any fruit, but to how and with what you eat it. The experts recommend pairing both grapes and apples with protein or healthy fats. For example:
These combinations promote satiety and modulate the speed of sugar absorption, preventing dreaded spikes. As the specialists point out, the difference between the two fruits lies in the digestion rate, not in labeling one as harmful.
Original source: Infobae Salud (in Spanish)
Alfredo S. Quiroga
