<http://schema.org/articleBody>
"&amp;lt;p&amp;gt;Although an apple was probably not the fruit Adam gave to Eve, they have been grown by humans for thousands of years, and there are thousands of varieties. Apples have a fair amount of sugar, but in moderation can still be part of a low-carb diet for most people. For example, use them in muffins or as an ingredient in other dishes\u00A0 (see recipes below).&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Carbohydrate and Fiber Counts for Apples&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;\u00BD cup chopped apple:&amp;lt;/strong&amp;gt; 7 grams effective &amp;lt;a href=&amp;quot;https://www.verywell.com/effective-carbohydrate-count-ecc-2242005&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;(net) carbohydrate&amp;lt;/a&amp;gt; plus 1.5 grams fiber and 32 calories.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;1 medium apple (3 inches in diameter):&amp;lt;/strong&amp;gt; 21 grams effective (net) carbohydrate plus 4.5 grams fiber and 95 calories.&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;Glycemic Index for Apples&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;The averages in studies of apples ranged between 28 to 44, with an average of &amp;lt;strong&amp;gt;38&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/glycemic-index-food-lists-2242513&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;More Information about the Glycemic Index&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Glycemic Load of Apples&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;\u00BD cup of chopped apple: 4&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;p&amp;gt;1 medium apple (3&amp;amp;#34; in diameter): 6&amp;lt;/p&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-the-glycemic-load-2241951&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;More Information about the Glycemic Load&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Health Benefits of Apples&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;About one-third of the fiber in apples is &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-soluble-fiber-2242018&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;soluble&amp;lt;/a&amp;gt;, mainly pectin. It is a fair source of vitamin C and an excellent source of quercetin and a large number of polyphenols.\u00A0 It should be noted, though, that processing has a fairly dramatic effect on the nutrients in apples, including quercetin, polyphenols, and other&amp;lt;a href=&amp;quot;https://www.verywell.com/phytonutrients-phytochemicals-2242002&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt; phytonutrients&amp;lt;/a&amp;gt;.\u00A0 For example, most bottled clear apple juice at the supermarket contains only a small fraction of the nutrients that were in the original whole fruit.\u00A0 Also, the apple peel contains a greater percentage of phytonutrients when compared to the flesh of the apple, so any preparation that gets rid of the peel gets rid of valuable nutrients.\u00A0 It has been shown that the preparation that preserves the most nutrients in the apple is freeze-drying the fruit with the peel included.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Apples may have positive effects on the bacteria in our colons, now known to be important in human health.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Low-Carb Recipes With Apples&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/apple-flax-muffins-2241702&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;Apple Flax Muffins&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/chopped-salad-2242118&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;Chopped Salad&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/microwave-apple-almond-dessert-2241895&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;Microwave Apple Almond Dessert&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/creamy-apple-bacon-chicken-2242160&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;Creamy Apple Bacon Chicken&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/sugar-free-cranberry-jello-salad-2242468&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;Sugar-Free Cranberry Jello Salad&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/sugar-free-cranberry-chutney-2242131&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;Sugar-Free Cranberry Chutney&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;More Nutritional Information About &amp;lt;a href=&amp;quot;https://www.caloriecount.com/calories-apple-i9003?size&amp;amp;#61;4&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;12&amp;quot;&amp;gt;Apples at Calorie Count Plus&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;More Carb Profiles:&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-fruit-list-2242528&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;13&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Fruits &amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-vegetables-list-2242530&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;14&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Vegetables &amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/carbs-fats-and-calories-in-nuts-and-seeds-2241749&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;15&amp;quot;&amp;gt;Nuts and Seeds&amp;lt;/a&amp;gt; \u200B&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/carbs-in-grains-and-legumes-4012767&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;16&amp;quot;&amp;gt;Grains and Legumes&amp;lt;/a&amp;gt; \u200B&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/carbs-in-dairy-products-2242511&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;17&amp;quot;&amp;gt;Milk, Cream, Soy Milk, etc.&amp;lt;/a&amp;gt; &amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;Sources:&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;Boyer J and Liu RH. &amp;lt;a href=&amp;quot;http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-5&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;18&amp;quot; rel=&amp;quot;nofollow&amp;quot;&amp;gt;Apple phytochemicals and their health benefits.&amp;lt;/a&amp;gt; &amp;lt;em&amp;gt;Nutrition Journal&amp;lt;/em&amp;gt; 3(1):5. (2004)&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. &amp;amp;#34;International table of glycemic index and glycemic load values: 2002.&amp;amp;#34; &amp;lt;em&amp;gt;American Journal of Clinical Nutrition&amp;lt;/em&amp;gt;. Vol. 76, No. 1, 5-56, (2002).&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;&amp;lt;a href=&amp;quot;https://ndb.nal.usda.gov//&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;19&amp;quot;&amp;gt;USDA National Nutrient Database for Standard Reference, Release 20&amp;lt;/a&amp;gt;.&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/carbs-in-apples-2241757>