Research shows that apples provide the body with many health benefits, such as reducing the risk of diabetes, but do apples help you lose weight?, or do they cause obesity?
Apple has a low calorie density
- Apples contain a lot of water. A medium-sized apple is made up of about 85% water.
- Foods rich in water feel more filling, which often leads to reduced calorie intake.
- Apples are not only full of water, but also reduce the energy density of foods to a great extent.
- Energy density is defined as the number of calories in a given weight of food.
- The energy density of water is 0 kcal/g, so it does not add calories to the food, however, it increases the weight or volume of the food.
- Foods with a low energy density tend to be high in water and fiber.
- This is the truth about apples. One medium apple has only 95 calories, but plenty of water and fiber.
- Several studies have shown that foods with a lower energy density promote fullness, reduce calories and aid weight loss.
- One study compared the effects of eating apples with those of eating oatmeal cookies. Biscuits have a higher energy density, but contain the same calories and fiber.
- In this study, eating apples caused reduced calorie intake and weight loss.
Contains a high percentage of fiber that helps in losing weight
A medium-sized apple contains 4 grams of fiber.
The fiber content is very high due to the low calorie content of apples, which makes them an excellent food to help you reach the recommended daily doses of fiber.
Although this depends on the type of fiber, several studies have shown that eating more fiber in general is associated with lower body weight and a significantly lower risk of obesity.
Eating fiber may slow down the digestion of food and make you feel full with fewer calories.
For this reason, high-fiber foods may help you eat fewer calories overall, which can help you lose weight.
Fiber can also improve digestive health and feed the beneficial bacteria in your gut, which can also have fertility and weight control benefits.
Apples make you feel so full
The combination of water and fiber in apples makes it an incredibly filling food.
In one study, eating whole apples was found to be much more filling than apple juice when consumed before a meal.
In addition, apples take much longer to eat compared to bite-sized foods that do not contain fiber.
How long the food takes to eat is another factor that contributes to feeling full.
For example, a study of 10 individuals found that juice can be consumed 11 times faster than a healthy apple.
The satiating effects of apples may reduce appetite and lead to weight loss.
Apples also have other health benefits
Apples contain many health properties that work together to benefit blood sugar control, heart health, cancer risk, and brain function, as well as aiding weight loss:
Filled with nutrients:
Apples contain small amounts of many vitamins and minerals. They are well known for their vitamin C and potassium content, providing more than 5% of the recommended daily amount.
Other important nutrients found in apples include vitamin K, vitamin B6, manganese, and copper.
Additionally, apple peels are particularly high in plant compounds that may reduce disease risk and provide many other health benefits.
Low glycemic index:
Apples have a low glycemic index, which is a measure of how high blood sugar levels rise after eating.
Low-glycemic foods may be beneficial for blood sugar control and weight control because they help keep blood sugar levels balanced rather than raise them.
There is growing evidence that a low glycemic index diet may help prevent diabetes, heart disease, and some types of cancer.
Heart health:
The combination of nutrients, antioxidants, and fiber in apples may reduce the risk of heart disease.
Apples have been shown to help reduce cholesterol levels and inflammation in the body, both of which are key factors in preventing heart disease.
Other studies have found that eating foods rich in antioxidants, such as apples, may reduce the risk of death from heart disease. Some of these studies are weak, but interesting nonetheless.
Anti-cancer effects:
The antioxidant activity of apples may help prevent certain types of cancer.
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Several studies of men and women have found an association between eating apples and preventing lung cancer.
On the other hand, eating at least one apple a day has been shown to significantly reduce the risks of developing oral, throat, breast, ovarian and colon cancers.
Brain functions:
According to animal studies, consuming apple juice may help prevent mental decline and Alzheimer's disease.
In one study in mice, apple juice reduced mental decline by reducing the amount of harmful reactive oxygen species in brain tissue.
It has also been discovered that apple juice preserves neurotransmitters that are important for optimal brain function and fighting Alzheimer's disease.
Now, do apples help to lose weight? Definitely yes, including apples in a healthy and balanced diet may be really beneficial for weight loss.
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