Apples can offer a multitude of health benefits, including weight loss, reduced risk of diabetes, high blood pressure, and stroke, as well as improved gut health.
Let’s dive a little deeper to the benefits of apples in terms of weight loss and overall health.
Apples are rich in fiber
One medium-sized apple holds 4-gram fiber, which is 11% of the recommended fiber intake for men and 16% for women. If you want to achieve your recommended fiber intake, apples can be an excellent go-to snack.
It can be noted that a high fiber intake has been linked to a significantly reduced obesity risk and lower body weight.
Consuming fiber makes you feel fuller with fewer calories; it also slows food digestion. This is why fiber food sources promote weight loss.
What’s more, this nutrient feeds the friendly bacteria in your gut and improves your digestive health, leading to improved weight control and metabolic health.
Apples are low in calorie density and boast a lot of water
One medium-sized apple holds ~ 86% water.
It can be noted that foods that boast a lot of water are quite filling. Thus, eating these foods can lead to reduced calorie intake.
Water also reduces the calorie density of apples.
Foods with low calorie densities have been shown in several studies to reduce calorie intake, promote fullness, and aid weight loss.
Apples in particular have been shown in one study to cause reduced calorie intake and weight loss.
Apples are very filling
Apples’ fiber and water content makes them incredibly filling.
In fact, whole apples have been found in one study to be more filling than apple juice when consumed before having a meal, which may promote weight reduction.
Benefits for weight loss
You might want to know how many calories are in an apple. A medium-sized apple carries about 95 calories. But it is also important to note that there’s a lot of other things this fruit can offer that may support your weight loss efforts.
Despite the number of apple calories, it is still considered one of the many foods that may encourage weight loss.
In fact, apple intake has been shown in studies in women with excess weight to cause weight loss.
Another study of 50 people given 3 oat cookies, 3 pear, and 3 apples per day found that the apple group decreased their overall calorie intake by 25 calories per day and lost 2 pounds. No changes were observed in the oat group.
What’s more, increased consumption of antioxidant- and fiber-rich foods, like apples, has been shown in a 4-year study in 124,086 adults to be associated with weight loss.
Other health benefits
You might also want to know what vitamins are in apples. Apples provide thiamin, riboflavin, and vitamin B-6—all essential for maintaining a healthy and strong nervous system and red blood cells.
Aside from their weight loss benefits, they also have several other benefits to offer for your overall health.
Blood sugar control
Having a low glycemic index (GI), apples may also aid blood sugar control.
GI is a measure of how much the food increases blood sugar levels. Low-GI foods like apples help keep blood sugar levels at bay.
In fact, a low-GI diet has been suggested to help prevent heart disease, diabetes, and certain cancers.
Nutrient-dense
Apples carry decent amounts of vitamin C, vitamin B6, vitamin K, copper, manganese and potassium, and contain small amounts of several other vitamins and minerals.
In addition, apple peels contain plant compounds that offer several other health benefits and lower your disease risk.
Improved heart health
Containing fiber, antioxidants, and nutrients, apples may potentially reduce your risk of heart disease. They have been shown to lower your body’s cholesterol and inflammation levels—both major factors for heart health.
Additionally, foods rich in antioxidants, like apples, have been found in other studies to reduce risk of death from heart disease.
Improved brain function
Apple juice has been shown in animal studies to potentially help prevent Alzheimer’s disease and mental decline.
It has been found in one study in mice to reduce the amount of harmful reactive oxygen species (ROS) in brain tissue, thereby also reducing mental decline.
What’s more, it may also preserve neurotransmitters necessary for Alzheimer’s prevention and optimal brain function.
Anticancer effects
Apples’ anticancer effects can be attributed to their antioxidant activity.
Eating apples has been in fact shown in several studies to be associated with lung cancer prevention in adults.
Moreover, eating at least an apple per day has been linked to reduced risk of colon, ovarian, breast, throat, and mouth cancer.
Conclusion
Apples carry decent amounts of water, fiber, antioxidants, and several other nutrients, making them absolutely beneficial when it comes to weight loss and overall health. They are known to be super-healthy.
Eating an apple before a meal may contribute to fullness and reduced overall calorie intake.
Additionally, this crunchy and delicious fruit has been shown in multiple studies to help reduce cholesterol, prevent heart disease, diabetes and certain cancers, and keep your brain sharp.
Aside from the health benefits they offer, apples are also convenient. Grabbing an apple as you head out the door is much easier than packing a snack.
Incorporating this fruit into your diet is absolutely worth it.
