The benefits of apples for weight loss and health

An apple a day keeps the doctor away: It’s a “mom” saying, but scientifically speaking, there is some truth to it. While eating apples doesn’t reduce the number of doctor visits, it’s associated with taking fewer prescription drugs, according to a study published in May 2015 in JAMA Internal Medicine.

Apples are healthy foods that you should include in your diet more often. They contain important nutrients related to protection against disease, are portable and have their own natural food packaging. Since there are many different types of apples, chances are there is something for everyone.

The nutritional value of apples

One medium apple contains:

• 95 calories
• Protein: 0.5 gram (g)
• Fat: 0 g
• Carbohydrates: 25 g
• Fiber: 4 g (14% Daily Value, or DV)
• Vitamin C: 8 milligrams (mg) (9% of the daily value)
• Magnesium: 9 mg (2% of DV)
• Potassium: 195 mg (4% of the daily value)

What are the benefits of eating apples?

Apples are a good source of fiber, along with vitamin C, which supports the immune system, and potassium, which is good for the heart. With only around 100 calories, they make a great addition to most diets.

What are the side effects of consuming apples?

There are no general side effects. If you have irritable bowel syndrome (IBS), you may be on a low FODMAP diet to identify trigger foods, which vary among individuals. Apples are not among the foods low in FODMAP and can cause gastrointestinal problems such as bloating in these people.

What is the healthiest apple?

Eat the apple you like the most. An earlier study identified Red Delicious, Northern Spy, and Ida Red varieties as having the highest levels of antioxidants, which may reduce the risk of disease. However, you will reap the rewards from any apple you eat. Just be sure to keep the skin on to get the best value for your money.

Is it bad to eat more than one apple a day?

If apples are good for you and you enjoy them, you can eat more than one per day. Diets that contain a blend of plant foods offer a range of plant compounds like antioxidants, so it’s important to eat a variety of foods.

Are Apples Good For Weight Loss?

Yes. A review of the research, which included data from five human trials, concluded that apples are associated with weight loss. Apples are low in calories and are a good source of fiber to help keep you full. It can also help people diet more successfully.

The health benefits of apples

For such a small fruit, apples are very beneficial for health and can contribute to the following aspects:

1 Disease prevention

Apples are packed with a variety of disease-fighting phytochemicals. Many lifestyle factors, such as stress, lack of sleep or sitting too much, are harmful to health and generate free radicals. Of course, an apple alone cannot compensate for any of these factors, but adding antioxidants to your diet will help strengthen your body’s defenses against diseases like cancer.

2 Immunity support

Plus, apples contain vitamin C (one medium-sized fruit contains 9% of your recommended daily allowance). It’s not as much as an orange, but vitamin C is important for the immune system. Maintaining a healthy immune system is probably a major concern as winter approaches, when the cold and flu season is in full swing, any extra C helps.

3 Support blood sugar, heart and bowel health

Finally, apples are impressive with their 4 g of fiber. It comes from a combination of insoluble fiber (from the skin) and soluble fiber (from the pectin of apples). Fiber in general slows digestion to help maintain blood sugar balance. Insoluble fiber will promote regular bowel movements, while pectin is associated with both cardiovascular and gut health, according to research published in June 2015 in the journal Nutrients.

4 The effects of apples on weight loss

Apples have a few strengths to make as part of a weight loss diet: They are low in calories (less than 100 in an average fruit) and contain 14% of the daily value of fiber per serving. Not only does fiber make you feel full, but you need to spend some time chewing the apple. The more you chew and the longer you take to eat, the fuller you are. For the best effect, eat an apple whole rather than sliced. Ditch the cakes, cookies and candies. Eating naturally with your treats increases fiber intake, which promotes weight loss, and provides other health benefits.

How to choose and store apples

You now know that apples can be beneficial for your health, but how do you make sure you choose the best fruits and do all you can to maintain their texture and flavor?

Tips for picking apples

To find the tastiest apples in stores or at the farmers’ market, choose ones that have a shiny skin and are firm to the touch. Don’t eat apples that are bruised or have holes in them.

Tips for keeping apples fresh

Apples can be stored in the pantry at room temperature for five to seven days or in the refrigerator for one to two months. Better to keep them in a plastic bag in the refrigerator to prolong their shelf life.

Other uses of apples

Apples are best eaten, but you can also use them in a number of ways, including boiling them in water with spices to add a lovely fall scent to your home, using them as stamps for crafts children, or by placing them in a bowl on your table as decoration.

Side effects of apples

If you have irritable bowel syndrome (IBS), apples can trigger the bloating and abdominal pain characteristic of this condition. This is because apples contain a high amount of fructose. Apples should be avoided if you are on a low FODMAP diet. This type of diet is very restrictive and you definitely wouldn’t want to eliminate apples if you don’t have to. That’s why working with a knowledgeable registered dietitian can help you determine which foods to avoid for your digestive comfort.

Another important point to note: Although apples contain 25g of carbohydrate per medium-sized fruit, if you have type 2 diabetes, you can still include apples in your diet.

A final word on apples

Apples are a classic, everyday snack that you should consume throughout your life. They are not only a natural source of delicious sweets, but also a good source of fiber, as well as vitamins and minerals that may play a role in gut and heart health and immune function.