In principle, an apple has twice as much sugar as a glazed donut. However, the fact that apples contain more sugar is misleading when it comes to which option is healthier for a snack: not all sugar is created equal.
As nutritional information of food products are based on scientific evidence and are available on packaging so that consumers can make informed choices.
However, It’s not always easy to resist when we feel like a snack. We can store bananas to keep them fresh for longer precisely for these occasions, but that chocolate in the cupboard… it also doesn’t last forever, notes .
In some cases, it is essential look for nutritional information. — after all, they are not printed on fresh products. And even when we find them, the data only gives us part of the equation. That’s what happens with apples, which technically contain more sugar than a simple glazed donut.
In the case, for example, of the world famous Original Glazedbrand image of since 1937, each donut contains 10 grams of sugar and 22 grams of carbohydrates in total.
According to the USDA Food and Nutrient Database for Food Studies, a small apple contains about 20 grams of sugar and 24 grams of total carbohydrates. So, at the outset, an apple has twice as much sugar of a glazed donut, and this amount only increases the larger the fruit.
However, the fact that apples contain more sugar is misleading when it comes to which option is healthier for a snack. This is just a small part of a much broader picture. The highest sugar content in apples does not make donuts a healthier choice.
As a general rule, experts recommend reducing sugar consumption to prevent the development of health problemsespecially the type 2 diabetes and cardiovascular diseases.
However, not all sugar is the same. In fact, there are several types of carbohydrate molecules: monosaccharides, disaccharides and polysaccharides. Mono- and disaccharides are simple sugars due to their chemical structure, and their subtypes include added sugars and free sugars.
Axis anaturally occurring sugarssuch as those present in fresh fruits such as apples, have a different impact on the body than the free and added sugars used in the manufacture of processed foods like doughnuts.
A review of studies in 2023 in the journal Nutrients concluded that the excessive and prolonged intake of added sugars and unnatural free sugars, in particular fructose and corn syrup rich in fructose, has a non-organism negative impact.
According to the results of the study, this type of sugar harms memory and cognitive function, leads to obesitycompromises cholesterol levels and increases prevalence of depressive symptoms.
On the other hand, natural sugars have been associated with a lower risk of type 2 diabetes, because the fructose present in the fruit does not cause spikes as pronounced in blood sugar and insulin levels as glucose (a monosaccharide) and sucrose (a disaccharide also known as table sugar).
Consequently, the sugar from an apple is the healthiest option compared to the added processed sugar of a donut. Furthermore, the 3.5 grams of fiber of a small apple help control blood sugar and insulin spikes, as well as contributing to managing cholesterol levels.
Finally, it should also be noted that not all apples are equal: according to nutritionists, reineta apple, for example, it is best for controlling sugar levels in patients with type 2 diabetes.
