6 Healthiest Types of Apples for Digestion, Blood Sugar, and Gut Health

Apples are packed with fiber and other nutrients that promote heart, gut, and blood sugar health. Some varieties like Red Delicious, Granny Smith, and Fuji deliver more health benefits than others.

1. Red Delicious

Fiber: 5 grams (g)
Serving size: 1 medium apple

A medium Red Delicious apple provides more than 17% of the daily value (DV) of fiber. The same size also contains about 22 g of sugar and 29 g of carbohydrates, a lower amount than other sweet red apples.

These apples contain antioxidant compounds like quercetin, which may help prevent heart disease by combating cell damage and inflammation.

2. Gala

Fiber: 4 g
Serving size: 1 medium apple

Research shows people who ate three Gala apples daily for six weeks experienced, on average, a 17% reduction in C-reactive protein (CRP) blood levels, compared to people who didn’t eat the fruit. Experts believe the heart-protective benefits come from the apple’s phenolic antioxidant content.

As a marker of inflammation, having high-CRP levels is linked to an increased risk of developing heart disease, along with type 2 diabetes and Alzheimer’s disease.

3. Fuji

Fiber: 4 g
Serving size: 1 medium apple

In addition to keeping you feeling fuller for longer, the pectin fiber in Fuji apples acts as a prebiotic to support the balance of healthy gut bacteria.

One study showed that consuming two Fuji apples daily for one week resulted in elevated levels of certain enzymes that boost the body’s antioxidant defense system, suggesting that this variety may combat heart and other types of disease.

4. Honeycrisp

Fiber: 3 g
Serving size: 1 medium apple

Known for their sweet taste, Honeycrisp apples contain some of the highest amounts of phenolic antioxidants compared to other apple varieties. These antioxidants can help slow biological aging and protect against heart disease.

This type of apple is also rich in the antioxidant phloridzin, a potential anti-diabetes compound that may help the body absorb less glucose from food, lowering blood sugar levels.

5. Renetta Canada

Fiber: 2.6 g
Serving size: 1 medium apple

While they may not be quite as well-known as other types, Renetta Canada apples are worth consuming for their heart health benefits. Research shows that consuming two Renetta Canada apples daily for eight weeks can lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels, impacting heart disease risk.

The soluble fiber in this apple may help prevent atherosclerosis (plaque build-up in the arteries), one of the main causes of heart disease.

6. Granny Smith

Fiber: 2.5 g
Serving size: 1 medium apple

These green apples are often described as sour or tart, but they may be your best bet for supporting blood sugar level management. Granny Smith apples contain some of the lowest amounts of sugar compared to other apples, which is key for people with diabetes.

In addition to fiber and antioxidants, Granny Smiths provide about 10 g of sugar and 14 g of carbohydrates in a half-apple serving size.

Tips for Incorporating More Apples into Your Diet

Apples are a great portable snack used in sweet and savory recipes. Tips for incorporating apples into your meals include:

• Pair apples with nut butter or cheese for a filling, nutritious snack.
• Stew apples and serve them with savory dinner foods, such as roasted pork or autumn-inspired soups.
• Slice apples and add them as a salad topping.
• Add apples to baked goods, such as muffins or cakes.
• Store apples in the refrigerator for longer ripening times, or at room temperature if you want to eat them soon.
• Eat the skin of the apple along with its flesh to get the full fiber benefits.

While having a true apple allergy is relatively rare, it’s possible to experience an allergic reaction after eating one, known as oral allergy syndrome (OAS). See a healthcare provider if you notice mouth, tongue, or throat irritation, itchiness, or swelling after apple consumption.