Many fruits can be eaten to lose weight, and popular among them is apple. Its incredible nutrient value provides many health benefits, making it one of the healthiest and tastiest fruits. Moreover, apples can be eaten in various ways to achieve your weight loss goal.
Nutrition chart of apple
Generally, a medium-sized apple provides the following nutrients. Fibre: 2 grams, Calories: 51 kcal/215 KJ, Proteins: 6 grams, Potassium: 100 mg, Fat: 5 grams, Vitamin C: 6 mg and Carbohydrates: 6 grams.
All the above essential nutritional values in the apple can be accredited to pectin and quercetin.
Pectin, a variety of soluble fibre, has a moderating result in lowering LDL and bad cholesterol. It also helps in preventing constipation.
Quercetin, a flavonoid, is a naturally occurring plant chemical with antioxidant and anti-inflammatory effects.
Eating apples as a whole gives the most benefits because discarding apples, drying or Dehydrating apples, adding sugar to dried apples and drinking them as juice can result in a significant loss of nutritional value.
A low-calorie fruit
The most recognizable quality of apples is their low-calorie value. The ‘calories in, calories out’ states that when one consumes fewer calories than one’s body burns regularly, they may lose weight.
It is also called a calorie deficit; it is one of the determining factors that positively affect weight loss when followed by working out.
Since apples are low in calories, they automatically promote weight loss. Apple is one of the low-calorie density foods that reduces calorie intake, gives fullness and supports weight loss outcomes.
A high-fibre fruit
An apple is an excellent source of fibre; it contains 4 to 5 grams of fibre and caters to about 12% to 16% of the suggested daily fibre intake. Many studies indicate that high fibre intake is associated with lower body weight and a notably reduced risk of obesity.
Eating fibre may slow the digestion of food and make you feel full with fewer calories. This is why foods high in fibre help one to take fewer total calories, which aids in losing weight.
Fibre is known for enhancing digestive health and feeding the friendly bacteria in the gut, which can assist metabolic health and weight control.
Low glycemic index
The glycemic index (GI) measures how quickly food-related carbohydrates increase blood sugar levels. Low GI value is a feature of apples, ranging from 28 to 44, depending on their variety and ripeness.
This translates into a minimal impact on blood sugar levels and is a better option for maintaining steady energy levels throughout the day.
A high-fluid snack
Water is helpful in weight loss. So, staying hydrated is essential for the weight loss journey, and an apple conveniently contains 86% of water in it. The water and fibre elevate apples as an ideal filling snack.
A convenient snack
Eating apples is a healthy choice and, most importantly, convenient. There are many healthy food choices, but not all fit into our regular diet; this does. This outstanding advantage of convenience makes apples unique from other common fruits.
Health Benefits
A Friend to Heart
The soluble fibre in the apple is often related to a lower chance of heart disease. Research says that eating 100-150 g/d of whole apples is linked with a reduced chance of heart disease and risk factors, namely high blood pressure.
A Foe to Diabetes
The polyphenol content in the apple lowers the risk of type 2 diabetes.
Boosts Gut Health
Pectin is a type of fibre found in apples which improves gut-friendly bacteria.
Can Assist in Preventing Cancer
The antioxidant and fibre content may work advantageously over different types of cancer, such as breast, lung and digestive tract cancers.
Can Assist in Better Digestion
Many studies have also recommended that eating apples may help your food digest better, which can be helpful with constipation.
Miscellaneous Benefits
Eating apples can improve lung health and bone health, improve the immune system, and also deal with asthma.
Types of Apples
Some of the popular varieties of apples are:
- Golden Delicious is a yellow apple with a light and sweet taste.
- Fuji is a yellow and red apple with firm and sweet flesh.
- McIntosh is a juicy red apple with delicate white flesh and a tangy savour.
- Red Delicious is a crisp and juicy red apple.
- Granny Smith is a green apple containing crisp, greenish flesh & a sharp flavour.
Popular weight loss apple recipes
1. Apple kale green smoothie
Cut one apple into small pieces, put it in a blender with some kale, and add low-fat milk and honey for sweetening. Then blend all the ingredients together to make a satisfying and nutritious apple kale green smoothie.
Adding a banana to the mix can enhance the flavour and sweetness of the smoothie.
2. Peanut butter and apple sandwiches
This is the time-saving and nutritious recipe on the list. Cut apples in a round chip-like manner, then cover several apple slices with a layer of peanut butter, rolled oats, and raisins and stack them on top of each other like a sandwich.
Peanut butter acts as an energy booster & possesses heart-healthy fats, and oats are also great for improving metabolism and keeping your digestive system functioning correctly.
3. Apples and almond butter nachos
Cut apples into pieces. Add warmed almond butter and drizzle it onto the apples. Top this with granola, roasted oats/muesli, and dried fruits such as raisins and cranberries. You can also use peanut butter as an alternative to almond butter.
4. Other delicious ways of eating apples
Juices, smoothies, pies, pastries, cakes, applesauce, dried slices, chopped in salads, baked whole, curries and chutneys.
Conclusion
Apple is a high-coloured fruit with a higher energy value than all other common fruits. It is a convenient package of all essential nutrients. This fruit is a source of natural sweetness and plays a pivotal role in immunity, heart health, and gut health. Besides helping your weight-loss goal, apples actively help you to stay healthy.
