08 July, 2011
Are Green Apples Better Than Red on Low-Carb Diets?
Of the 2,500 apple varieties on the market, most have similar nutrient profiles, no matter what the color. Carbohydrates from fruit -- like those from vegetables and whole grains -- are healthy and generally don't contribute to weight gain like refined sugars do, according to Harvard Medical School. The school also notes that existing research fails to confirm any long-term weight-loss benefit from low-carbohydrate diets.
Carbs in Apples
According to USDA reports, 1 cup of sliced green Granny Smith apple contains 14.83 grams of carbohydrates, rounding to 15 grams. One cup of sliced Red Delicious apple contains 15.33 grams of carbohydrates, also rounding to 15 grams. Red and green apples contain about the same amount of carbohydrates. For perspective, the 2010 Dietary Guidelines for Americans recommends that most healthy adults get 45 to 65 percent of their daily calories from carbohydrates; at 4 calories per gram, that equals 225 to 325 grams in a 2,000-calorie diet.
While limiting fruit intake may not help you lose weight, it may be advisable if you have Type 2 diabetes. The American Diabetes Association recommends consulting a dietitian or certified diabetes educator to create a customized meal plan, but reports that a daily carbohydrate intake of 135 to 180 grams per day is a typical goal for diabetics. That works out to 45 to 60 grams of carbohydrates per meal, leaving ample room for sensible portions of fruits such as apples.
- Harvard School of Public Health
- USDA National Nutrient Database: Basic Report: 09502, Apples, Raw, Granny Smith, with Skin
- USDA National Nutrient Database: Basic Report: 09500, Apples, Raw, Red Delicious, with Skin
- US Department of Agriculture: 2010 Dietary Guidelines for Americans
- Diabetes.org: How Many Carbohydrates Per Day Should a Person with Type 2 Diabetes Eat?
- University of Illinois Extension: Apples and More
- KatarzynaBialasiewicz/iStock/Getty Images