The benefits of eating apples are many, and a 10-week study found that eating three apples a day led to weight loss. Eating three apples a day may replace unhealthy foods, but the best way to maximize the benefits is to combine them with a protein-rich diet.
Another benefit of eating three apples a day is that it helps curb the appetite. Compared to other fruits, apples are low in calories and sugar.
Dietary fiber
Dietary fiber is the part of plant materials that resists hydrolysis by human enzymes. Its main components include cellulose, pectic substances, gums and mucilages, and non-carbohydrate components lignin and hemicellulose.
Diets high in dietary fiber are associated with a lower incidence of various diseases. These fibres have several functional uses in food products. However, different processing methods can change the physicochemical properties of dietary fiber.
Dietary fiber in apples slows down digestion and prevents your blood sugar levels from rising rapidly. A standard recommendation for fiber in a day is about 14 grams per 1,000 calories, and an average 2,000-calorie meal plan should include 28 grams of fiber.
The most fiber is found in the apple skin, so eat the whole fruit with the skin to get your daily requirement. The amount of fiber in an apple varies depending on the size of the fruit.
Besides being high in fiber, an apple is also high in water content. Its water and fiber content make it a filling food.
The Hadza people, a hunter-gatherer group, eat between 100 and 150 grams of dietary fiber daily. That’s the equivalent of about 50 bowls of Cheerios. Their diets are rich in roughage but do not include ultra-processed food.
Dietary fiber is beneficial for weight loss in many ways. A diet high in fiber reduces the risk of several diseases. A high-fiber diet has many health benefits, including decreasing cholesterol and glycemic index.
Low-calorie
Eating an apple daily can help you lose weight, and the fruit is also packed with fiber and antioxidants. Apples are a good source of fiber, and one medium apple has about 4 grams of fiber or 16 percent of your daily allowance.
A medium apple also takes longer to eat, so you’re less likely to gorge on it. In addition, an apple can help you avoid overeating at dessert time.
Those on a weight loss diet may be interested in trying an apple-based diet, but the results will be temporary and not permanent.
Many people who try low-calorie diets report regaining their weight after a few weeks. This type of diet lacks information and research, and it is not recommended for everyone. If you’re interested in trying an apple-based diet, don’t be tempted by claims that you can lose 10 pounds in a week.
Besides being low-calorie, apples also contain a lot of fiber and healthy flavonoids. A study from the University of California at Berkeley showed that eating apples, as a snack, could support weight loss in women.
The fibers and flavonoids found in apples, along with pectin fiber, can help people feel full longer, which means less binge eating. This is good news for those looking for a natural way to lose weight.
Low-sugar
According to Beth A. Czerwony, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, apples are low-calorie and are a great choice for snacking. They also help you feel full longer because of their crunch.
A medium apple contains about 80 calories, 15 grams of carbohydrates, and fiber. They also contain vitamin C and potassium. And if you don’t feel like eating an apple, stewed ones are a great alternative.
While apple juice is rich in sugar, the fruit is actually lower in sugar than its unsweetened counterpart. While a medium apple contains 19 grams of sugar, a cup of unsweetened apple juice has about twice the amount of sugar and only a third of the fiber – which helps regulate blood sugar levels.
Pears are another good fruit choice, as they are sweet and satisfying. A medium-sized pear has only 13 grams of sugar and 4.4 grams of fiber.
The fiber found in apples can help with weight loss. The apple fiber will slow down digestion, which can help you lose weight.
Plus, apples help regulate blood sugar levels and lower the risk of heart disease. Aside from that, apples contain a variety of essential vitamins and minerals. Hence, they can be a healthy snack between meals. While eating apples, you’ll feel full longer and avoid binge snacking.
Promote satiety
One recent study found that apples can help people lose weight by increasing their sense of satiety. Apples are rich in pectin, a natural fiber that slows down the digestion process and increases feelings of fullness.
Those who ate apples as a part of a meal had lower calorie intake and felt full longer than those who ate only fruit juice. Another interesting finding was that apples were more satiating than fruit juice, even after the participants consumed them at the beginning of the meal.
The benefits of apples are many, including their low-calorie content. They also increase the amount of chewing you do, which limits the amount of food that you can eat.
Plus, fiber stimulates your salivary glands to produce more gastric juice and saliva. Increasing the amount of gastric juice that you produce will increase your feeling of fullness.
So, while eating apples won’t help you lose weight overnight, they can help you maintain a healthy weight in the long run.
Lower diabetes risk
Eat more pears, apples, and blueberries to reduce your risk of type 2 diabetes, a new study suggests. They’re loaded with flavonoids, natural compounds found in some fruits and vegetables that are associated with a decreased risk of cancer, heart disease, and type 2 diabetes.
The study, led by An Pan, assistant professor in the Department of Nutrition at Harvard School of Public Health, cautions that these findings are not proof that eating more fruits and vegetables can prevent diabetes.
The sugar in apples is naturally occurring fructose, which has a different effect on the body than the refined or processed sugars we eat.
A review in the American Journal of Clinical Nutrition in 2017 found that eating apples and other fruits and vegetables with natural fructose reduced blood sugar levels.
Apples also have 4 grams of dietary fiber per medium-sized apple, which may slow the absorption of sugar and prevent the blood sugar spikes associated with other foods.
Low-glycemic index
Low-glycemic index or glycemic load foods are those that don’t have a large effect on blood sugar. This is because apples have a high volume of fiber and water and don’t raise blood sugar significantly.
Apples are good for weight loss because they contain fiber and water, two nutrients that help prevent spikes in blood sugar. However, some people with diabetes should monitor their blood sugar levels to ensure that they don’t go too low.
Low-glycemic index fruit is the best choice for most people, and it is also a good idea to eat fruit with protein. Proteins slow down the digestion process, which helps keep people fuller for longer. Proteins also balance blood sugar levels.
These three types of fruits are great for weight loss. They also help people with diabetes lose weight, since they contain vitamins and minerals in small amounts.
Warfarin
Using warfarin and apples together for weight loss is a great way to lose weight and still get your daily dose of vitamin K. Warfarin is an anticoagulant, which helps prevent the buildup of blood clots, which can lead to heart attacks, strokes, and death.
But there are a few things to keep in mind. For example, you shouldn’t eat apples right after taking warfarin. It may lower the effectiveness of warfarin.
It’s always recommended that warfarin users talk to their healthcare providers before making any diet changes, especially ones that involve increasing vitamin K intake. Dietary changes can increase the risk of dangerous bleeding or blood clots, so it’s important to talk to your healthcare provider before making any dietary changes.
Also, it’s important to take any prescribed medication and supplement on time to avoid any potential interactions.
As with any medication, you should always follow your doctor’s instructions, and avoid changing your diet abruptly. Make sure you follow the recommended diet for warfarin patients and continue taking your daily multivitamin.
Taking the recommended amount of vitamins and minerals will ensure that your warfarin dosage remains appropriate. Also, if you’re planning to cut back on alcohol, make sure to talk to your healthcare provider first.
Filling effect
The filling effect of apples may be due to a combination of two factors. High fiber intake is linked with reduced weight and a lower risk of obesity. It may also help with digestion by slowing the absorption of food, making people feel fuller for longer.
And it might help feed friendly bacteria in the gut, which may help with metabolic health and weight control. Apples have both fiber and water, making them a filling preload.
They also have a low glycemic index, which means that they don’t spike blood sugar. Apples are naturally sweet, and their fiber content and polyphenol content help keep hunger at bay.
Eating apples is also a good way to curb cravings, as they contain fiber and polyphenols that nourish the good bacteria in the gut.
Consuming apples regularly is thought to reduce inflammation, which can lead to weight gain. However, eating too many apples at once could raise blood sugar and lead to weight gain.
