An Apple A Day Keeps the Doctor Away. Or Does It?
There are 2,500 varieties of apples grown in the United States. A bushel of apples weighs about 42 pounds. Apples are 25% air. An apple a day keeps the doctor away. Well, maybe you don’t have to have one per day, but research shows that apples, which are filled with pectin, quercetin, procyanidins, and Vitamin C, are all beneficial in the prevention of disease and cancer. The malic acid they contain is helpful in treating conditions such as fibromyalgia, chronic fatigue syndrome, and gallstones. And, because apples are also full of fiber, they can help fight high cholesterol, ultimately lowering your risk for heart disease.
But did you know that apples can also help to reduce weight and fight off the belly bulge? Packing an impressive amount of weight-loss-friendly-fiber (insoluble fiber from the peel and soluble fiber from the pectin), low in calories, and full of water, apples contain what is needed to aid in weight loss. How? Well…
The dietary fiber present in apples, including pectin, can help slow down your digestion and lower the absorption of fat and carbohydrates. Fiber also absorbs water, which promotes satiety and curbs appetite. Dietary fiber also supports the growth of healthy gut bacteria, which improves digestion and metabolism.
Apples are made up of about 85% of water. The high water content keeps you feeling full for a longer time. Unlike drinking water or other fluids, the presence of carbohydrates and fiber makes apples more effective in curbing hunger.
In addition, the Glycemic Index score of apples ranges from 32 to 38 depending on the variety. This qualifies them as a low-glycemic fruit. Apples do not cause a sudden spike in your blood sugar levels and keep them stable. Stable blood sugar levels can prevent snacking or impulse eating, lowering your calorie intake.
The best time to eat an apple for weight loss would be on an empty stomach or as a part of breakfast. Eating an apple in the morning can kickstart your metabolism and promote calorie burning throughout the day. You can also eat apples as a snack between meals or in the evening. But like any other food, apples could cause weight gain if eaten in excess.
Though red, green, and yellow apples all have a similar nutritional profile, green and yellow varieties have slightly fewer calories, lower sugar levels, and higher fiber content. Hence yellow and green apples are marginally better for weight loss. Some studies show that green apples can help your body burn more calories. However, red apples have a higher concentration of antioxidants.
Here are a few snack alternatives to mix things up:
Cut into slices and dip into a tablespoon of your favorite nut butter
Serve with a light drizzle of honey and greek yogurt
Cut into slices and sprinkle with some lemon juice and cinnamon
Cut into slices, place them on a baking sheet, and bake for 30 minutes-2 hours until fruit is dried
Wrap apple slices in Prosciutto
If you want to know more about this “miracle fruit,” and score some sample apple recipes, click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew. And if you have a question leave it in the comments below - chances are you aren’t the only one who needs apple answers.