Is Applesauce Good for Diabetes?

Applesauce is a type of food that is made by stewing apples with water and sugar. It can be eaten on its own or used as an ingredient in other recipes.

Applesauce has a number of health benefits, including being a good source of fiber, vitamins, and minerals.

Applesauce is a popular food made from apples that have been peeled and cooked down into a thick sauce. It can be a tasty and healthy addition to any diet, including a diabetes-friendly diet.

In fact, applesauce may even help manage blood sugar levels in people with diabetes.

Let’s take a closer look at how applesauce can be part of a healthy diabetes-friendly diet.


The Nutritional Facts of Applesauce:

One cup of unsweetened applesauce contains about: 

  • 107 calories 
  • 0 grams (g) of fat 
  • 29 g of carbohydrates 
  • 1 g of protein 
  • 4 g of dietary fiber 
  • 18 g of sugar 
  • Trace amounts of sodium 

Applesauce For diabetics:

Applesauce is also a good source of vitamins C and B6, as well as potassium. It does not contain cholesterol or saturated fat.

Simple carbs like those found in applesauce are quickly broken down by the body and turned into glucose or blood sugar.

People with diabetes must carefully monitor their blood sugar levels to avoid potentially serious complications such as heart disease, stroke, kidney damage, and amputation.

applesauce in a bowl

If you have diabetes, your healthcare team will likely recommend that you limit your intake of simple carbs like those found in applesauce.

However, this doesn’t mean you have to avoid applesauce altogether. When eaten in moderation as part of a healthy diet, applesauce can be part of a healthy diabetes-friendly diet.

Adding fiber-rich foods like applesauce to your diet can also help regulate blood sugar levels by slowing down the absorption of simple carbs into the bloodstream.

The American Diabetes Association (ADA) recommends that people with diabetes aim for 14 grams (g) of fiber per 1,000 calories consumed each day.

For most people, this works out to about 25–35 g per day.

One cup of unsweetened applesauce contains 4 g of dietary fiber. This means it can help you reach your daily fiber goals while still keeping your carb intake low.

Pectin In Apple:

Pectin is a type of soluble fiber found in apples that have been shown to lower LDL (bad) cholesterol levels without affecting HDL (good) cholesterol levels. LDL cholesterol is a known risk factor for heart disease, which is one of the most common complications associated with diabetes.

What’s more, the pectin in apples may help regulate cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream.

A 2013 study showed that people with type 2 diabetes who consumed 30 grams (g) of pectin daily for 8 weeks had lower LDL cholesterol levels than those who didn’t consume pectin.

The ADA recommends reducing LDL cholesterol to less than 100 milligrams per deciliter (mg/dL). Pectin-rich foods like unsweetened applesauce may help you reach this goal while still following a low-carb diet.

The bottom line is that unsweetened applesauce can be part of a healthy diet for people with diabetes when eaten in moderation and as part of an overall healthy diet plan that includes other nutrient-dense foods like vegetables, fruits, whole grains, lean protein sources, and healthy fats.” 

Will Applesauce Raise Your Blood Sugar?

Some people with diabetes may worry that applesauce will raise their blood sugar levels.

The good news is that the sugar content in a cup of unsweetened applesauce is fairly low, at 18 g per cup.

And because it contains dietary fiber, your body won’t absorb all of the carbohydrates from the applesauce into your bloodstream.

Your healthcare team can help you figure out how much applesauce is safe for you to eat without raising your blood sugar levels. They may suggest that you count the carbs in a serving of applesauce as part of your daily total and adjust other meals accordingly.

In general, most people with diabetes can eat applesauce in moderation without worrying about their blood sugar levels.

It’s a great source of fiber and other nutrients, making it a good choice for people with diabetes who want to include healthy carbs in their diet.

Glycemic Index of Applesauce:

The glycemic index of applesauce is estimated to be around 43, which makes it a low-glycemic food.

Foods with a GI of 55 or lower are considered low-GI foods and are less likely to cause blood sugar spikes after eating. This means that people with diabetes may be able to enjoy applesauce without worrying about their blood sugar levels.

What Are the Health Benefits of Applesauce?

Here are some of the benefits of eating applesauce.

1. Good Source of Fiber

Applesauce is a good source of fiber. This means that it can help you stay regular and may even lower your risk for heart disease and other chronic conditions.

Fiber is an important nutrient that most people don’t get enough of, so adding applesauce to your diet is a great way to increase your intake.

Additionally, the soluble fiber in apples has been shown to feed the healthy bacteria in your gut, which is important for overall health. 

2. Low In Calories

A half-cup serving of applesauce only has about 60 calories, making it a great choice for people who are trying to lose weight or maintain their weight.

It’s also low in fat and sugar, which makes it a healthier option than many other snack foods. 

3. Contains Nutrients Like Vitamin C and Potassium:

Applesauce is also a good source of vitamins and minerals like vitamin C, potassium, and iron.

Vitamin C is an important antioxidant that helps boost immunity and protect against cell damage.

Potassium helps keep your blood pressure in check and supports healthy nerve and muscle function. And iron is essential for carrying oxygen throughout your body and preventing fatigue. 

4. May Help Reduce Cholesterol Levels:

Eating applesauce may also help reduce cholesterol levels.

One study found that people who ate two cups of applesauce per day had lower levels of LDL (bad) cholesterol than those who didn’t eat applesauce at all.

Additionally, the soluble fiber in apples has been shown to bind to cholesterol in the gut and reduce its absorption into the bloodstream. 

5. Can Be Used As a Natural Sweetener:

One more benefit of applesauce is that it can be used as a natural sweetener in recipes like cakes, muffins, yogurts, etc.

This is because apples are naturally sweet fruits and their flavor concentrates when they’re turned into sauce form.

So if you’re looking for a healthy way to add sweetness to your foods without using refined sugar, give applesauce a try! 

How Much Applesauce Should I Eat a Day?

The amount of applesauce you should eat a day will depend on your individual health needs.

Generally, it is recommended that people with diabetes limit their intake to two servings per day.

Each serving should be about ½ cup or the equivalent of one medium-sized apple. It’s also important to remember that if you choose to include applesauce as part of your dietary plan, it will count toward your total carbohydrate intake for the day.

So be sure to track the amount you eat and adjust other meals accordingly.

Is Store-Bought Applesauce Good for You?

Store-bought applesauce is usually just as healthy as homemade, as long as you choose a variety that isn’t loaded with added sugars or artificial sweeteners.

Be sure to read the nutrition label and check the ingredients list before buying to make sure there aren’t any unhealthy additives.

Additionally, try to pick an unsweetened version, as much store-bought applesauce can be quite sugary.

And if you’re looking for a snack, try to find one with added fiber or protein to help keep you fuller longer.

In summary, store-bought applesauce can certainly be part of a healthy diet.

What Is the Best Apple for a Diabetic to Eat?

While apples are often touted as being a “healthy” fruit, not all apples are created equal—especially when it comes to diabetes.

So, what is the best apple for a diabetic to eat? The short answer is: it depends.

red apples in a basket

While all apples contain sugar, some types of apples have a higher sugar content than others.

For example, a regular red delicious apple has about 19 grams of sugar, while a granny smith apple has only 9 grams of sugar.

Similarly, a Braeburn apple has about 17 grams of sugar, whereas a Honeycrisp apple has about 15 grams of sugar.

That said, the total amount of sugar in an apple is not the only thing that diabetics need to be concerned about. The type of sugar in an apple also matters.

Fructose, for example, is a “simple” sugar that is metabolized differently than other types of sugar and can cause spikes in blood sugar levels. Apples that are high in fructose include fuji apples, red delicious apples, and gala apples.

In contrast, apples that are lower in fructose include Braeburn apples, Honeycrisp apples, and granny smith apples.


When it comes to choosing the best apple for diabetics, there is no one-size-fits-all answer. The best type of apple for you will depend on your individual blood sugar levels and metabolism.

That said, if you are looking for an apple that is lower in sugar and won’t cause spikes in your blood sugar levels, opt for a Braeburn, Honeycrisp, or granny smith apple.

Unsweetened applesauce can be part of a healthy diet for people with diabetes when eaten in moderation and as part of an overall healthy diet plan.”

Applesauce is high in vitamins C and B6, dietary fiber, and potassium but low in calories, sodium, fat, and saturated fat,” “It’s also rich in pectin—a type of soluble fiber shown to lower LDL cholesterol.”

“If you have diabetes,” aim to include unsweetened applesauce as part of a healthy meal or snack plan that includes other nutrient-dense foods like vegetables,” fruits,” whole grains,” lean protein sources,” and healthy fats.”

Unsweetened applesauce is a nutritious food that can be part of a diabetes-friendly diet. It’s higher in fiber and lowers in simple carbs than many other fruits, which can help regulate your blood sugar levels.

Thanks for reading!

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About the author

Natalie is a food enthusiast who spends all of her time trying out new recipes, testing out new appliances, and making her kitchen as awesome as possible. She is a professional writer and blogs here about her love of food & kitchen.

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