Apples are nutrient powerhouses rich in vitamins, soluble fiber, flavonoids, and polyphenols. Although apples are high in carbs, they are also high in water and fiber, both of which can help you lose weight by promoting fullness and reducing overall calorie intake.
Moderation is key. To aid in weight loss, it is recommended to limit consumption to 2 medium-sized (135 to 150 grams) apples a day, since overconsumption can lead to weight gain.
What is the nutritional value of apples?
One medium-sized apple contains approximately the following nutrients:
- Calories: 51 kcal/215 KJ
- Proteins: 6 grams
- Fat: 5 grams
- Carbohydrates: 6 grams
- Fiber: 2 grams
- Potassium: 100 mg
- Vitamin C: 6 mg
5 reasons why apples are weight-loss-friendly
1. Low in calories
Apples are low-calorie fruits that are high in water and fiber.
2. High in fiber
Apples contain dietary fiber, particularly pectin, which can delay digestion and reduce fat and carbohydrate absorption. Since fiber absorbs water, eating fiber-rich foods promotes fullness and suppresses hunger. Dietary fiber also promotes the growth of beneficial gut flora, which aids in digestion and metabolism. As a result, the fiber in apples can help you reduce your calorie consumption and aid in weight loss.
Apples are made up of about 85% water. Because of the high water content, eating an apple will keep you feeling full for longer and thus reduce your risk of overeating during meals. Filling up on water-rich foods allows you to eat less without feeling hungry.
4. Low glycemic index (GI)
Apples have a GI score ranging from 32-38 depending on variety, making them a low-glycemic fruit that does not increase your blood sugar levels but instead helps keep them steady. This can help you minimize overall calorie consumption.
5. Promotes digestion
Poor digestion can contribute to weight gain because it makes you unable to absorb nutrients effectively and can cause waste to build up in your body, which can slow down overall metabolism. Malic acid found in both green and red apples aids digestion, and soluble fiber pulls water from your digestive tract and creates a gel, slowing digestion and moving stools through your intestines smoothly.
How to eat apples for weight loss
The best time to eat apples when it comes to weight loss is on an empty stomach or in the morning since it can jump-start your metabolism and improve calorie burn throughout the day. You can also eat them in the following ways:
- As a snack: Snacking on apples is a great way to curb your hunger.
- Before meals: Eating an apple before a meal can help you prevent overeating.
- During meals: Eating an apple with a meal can make you feel fuller without a ton of additional calories.
- As a dessert: Apples are an excellent low-calorie option for dessert because they can satisfy your sweet tooth without causing weight gain.
What to keep in mind with weight loss
If your goal is to lose weight, it is important to remember that apples should be eaten in moderation.
The best way to lose weight is to eat a balanced diet rich in vegetables, fruits, whole grains, and lean protein and to exercise regularly.
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Health Solutions From Our Sponsors
Weight Loss Associated With Consumption of Apples: A Review: https://pubmed.ncbi.nlm.nih.gov/29630462/
The Health Benefits of Apples: https://www.webmd.com/diet/ss/slideshow-health-benefits-apples
Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003–2010: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-015-0040-1
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