Apples support weight loss because they keep you full for hours, regulating energy intake. A medium apple has only 120 calories and provides 12% DV of fiber! You can eat 1-3 apples every day as part of a low-calorie, balanced diet.
Even reasonable amounts of apple juice can play a beneficial role in burning belly fat, as it’s packed with polyphenols. These antioxidant compounds appear to improve gut health, metabolic reactions, and immune responses!
Nutritional Value
Apples are packed with fiber and have potent antioxidant activity due to their high content of bioactive compounds, polyphenols, and other phytochemicals. Besides obesity and metabolic disorders, the regular consumption of whole apples or apple juice has beneficial effects on many health issues, such as cardiovascular or neurodegenerative disease and even cancer.[1]
Apples contain traces of many vitamins and minerals, such as iron, magnesium, phosphorus, zinc, copper, selenium, and manganese.
| Nutrient | Amount (apple) | % DV (apple) | Amount (apple juice) | % DV (apple juice) |
|---|---|---|---|---|
| calories | 122 | 114 | ||
| water (g) | 170 | 220 | ||
| carbs (g) | 30 | 28 | ||
| fiber (g) | 4,2 | 12% | 0,5 | 1,4% |
| sugar (g) | 23,6 | 94,4% | 23,9 | 95,4% |
| manganese (mg) | 0,1 | 3,5% | 0,2 | 8,0% |
| potassium (mg) | 212 | 4,5% | 250 | 5,3% |
| copper (mg) | 0,1 | 7,6% | 0,03 | 3,3% |
| magnesium (mg) | 9,8 | 2,3% | 12,4 | 3,0% |
| vitamin C (mg) | 9,2 | 10,2% | 2,2 | 2,5% |
| phosphorus (mg) | 16 | 2,3% | 17,4 | 2,5% |
| calcium (mg) | 14 | 1,4% | 19,8 | 2,0% |
| iron (mg) | 0,1 | 0,7% | 0,3 | 1,7% |
| zinc (mg) | 0,0 | 0,4% | 0,0 | 0,5% |
| vitamin E (mg) | 0,4 | 2,4% | 0,0 | 0,0% |
| vitamin K (mcg) | 4,4 | 3,7% | 0,0 | 0,0% |
Apples have huge benefits on weight loss and overall health because they’re packed with antioxidant compounds. They have about 20 polyphenolic compounds. Quercetin glycosides (about 200 mg per 100g) are the main polyphenols in the peel and phenolic acids (10 mg per 100g) in the flesh.[3]
The flavanols, especially the procyanidins, are 80% of the total polyphenol content in both flesh and peel.
Fiber and polyphenols in apples make them an excellent, everyday, healthy snack.
Benefits of Whole Apples for Weight Loss
Reduce Cravings
A few Calories
Above all, apples are your ally in your weight loss efforts because they can keep you full for longer with only a few calories. A medium (200 grams) apple has about 120 calories. Apple has about 60 calories per 100g.
According to a study among 49 overweight women, those who ate 3 apples a day for 10 weeks lost significantly more body weight than those who ate oat cookies with the same fiber composition (about 6 grams). Researchers believe that the much lower calorie content of apples to oats could play a crucial role in weight loss.[4]
Try to consume lots of filling, nutrient-dense foods while dieting. Apples, pears and other fruits are good for weight loss.
Fiber
Apple is an excellent source of fiber. They have about 2.4 grams of fiber per 100g. A medium apple with skin has about 4.2 grams of fiber, which is 12% of the Daily Value. A large apple with skin can provide up to 20% DV.
Keep in mind that the skin is the richest part of fiber. A peeled apple has only 1.3 grams of fiber per 100g.
Dried apples are high in fiber as well. They have 8.7 grams of fiber per 100g or 7.5 grams of fiber per cup. You should be very cautious with portion sizes, though. Dried fruits are particularly high in sugar and calories. They have 243 calories per 100g. Better to avoid their consumption while dieting.
Apple juice has negligible amounts of fiber.
Peeled apples have 45% less fiber than whole apples!
Keep steady Energy levels
A whole apple has about 23 grams of sugar. The sugar content of apples can be influenced by several factors:
- Apple variety: Different apple varieties naturally have varying amounts of sugar. Some well-known examples include:
- High sugar: Fuji, Gala, Honeycrisp
- Moderate sugar: Golden Delicious, Granny Smith, McIntosh
- Low sugar: Braeburn, Granny Smith
- Ripeness: As apples ripen, their starches convert to sugars, leading to an increase in sweetness. Unripe apples will generally have less sugar than ripe ones.
- Genetics: The genetic makeup of the apple tree can influence the sugar content of the fruit.
- Climate and growing conditions: Sunlight, temperature, and water availability during growth can impact sugar content. Warmer climates and increased sunlight exposure tend to result in higher sugar content.
- Soil composition: The minerals and nutrients present in the soil can influence how the apple tree utilizes sugars for growth and development.
- Maturity and harvest time: Apples harvested at their peak ripeness will generally have a higher sugar content than those picked early or left to overripen on the tree.
- Storage: The way apples are stored can affect their sugar content. Apples stored at cooler temperatures tend to retain their sugars better than those kept at room temperature.
The specific sugar content of an individual apple can vary even within the same variety.
Glycemic Index
Apples generally have a low glycemic index (GI), which typically falls between 34 and 44. This means that compared to other foods, they cause a slower and more gradual rise in blood sugar levels after consumption.[5]
But why are apples so low on the glycemic index since they are so high in sugar?
High fiber content: Apples are a good source of dietary fiber, particularly soluble fiber like pectin. This type of fiber forms a gel-like substance in the digestive tract, slowing down the absorption of carbohydrates, including sugars, into the bloodstream. This leads to a more controlled and sustained release of sugar, preventing a rapid spike in blood sugar levels.
Fructose: The primary sugars in apples are fructose and sucrose, with a lesser amount of glucose. Fructose is 66% of the total sugar content of apples. While all three are eventually broken down into glucose, fructose is absorbed slower than glucose as it has to be metabolized by the liver first. It contributes to a more gradual rise in blood sugar.
Starch: Apples also contain some slow-digesting carbs like starch. These break down into glucose at a slower rate compared to simple sugars, further contributing to the low glycemic index of raw apples.
It’s important to note that the specific glycemic index of an apple can vary slightly depending on many factors, such as variety, ripeness, and processing methods.
Can people on Keto eat Apples?
Generally, apples are not considered suitable for a strict keto diet due to their carbohydrate content. The ketogenic diet aims to achieve ketosis, a metabolic state where the body primarily uses fat for fuel instead of glucose (sugar) derived from carbs. To achieve this, strict keto typically restricts daily net carbs (total carbs minus fiber) to 20-50 grams.
Can people with diabetes eat Apples?
Yes, people with diabetes can eat apples in moderation. They are generally considered a safe and healthy option for most diabetics. People with diabetes can eat whole apples, but only small amounts of apple juice. Better to avoid dried apples altogether.[6]
Support Gut health
Apples are rich in both polyphenols and fiber. Most apple polyphenols reach the colon undigested and along with the soluble fiber pectin (also found abundant in apples) and non-digestible polysaccharides, become food for gut bacteria. Apples might help increase the amount and diversity of beneficial bacteria in the gut.[7]
A healthy gut microbiome can potentially aid weight loss:
Reduced appetite: Certain gut bacteria can produce hormones like GLP-1 and peptide YY, which signal to the brain feelings of fullness and satiety, potentially reducing overall calorie intake and helping you feel satisfied with smaller portions.
Improved nutrient absorption: A healthy gut microbiome can improve the body’s ability to absorb nutrients from food, leading to better utilization of energy and potentially reducing cravings for additional calories.
Enhanced metabolism: Some gut bacteria might play a role in regulating metabolism by influencing the breakdown and absorption of dietary fats and carbohydrates. This can potentially increase energy expenditure and promote weight management.
Reduced inflammation: Chronic low-grade inflammation is associated with various health issues, including obesity. A healthy gut microbiome can help maintain a balanced immune response and reduce inflammation, potentially contributing to weight loss efforts.
Improved insulin sensitivity: Gut bacteria may influence insulin sensitivity, which is the body’s ability to use insulin to regulate blood sugar levels. Improved insulin sensitivity can contribute to better weight management.
Apple polyphenols could play a significant role in weight management, mainly due to the regulation of gut microbiota and appetite.[8]
You’ll find a wide variety of supplements with apple polyphenols on Amazon. Due to their potent probiotic and antioxidant properties, they’re added to supplements for gut health and immunity, respectively.
Fight Inflammation
Obesity can lead to low-grade chronic inflammation which is a common cause of cardiovascular disease! Polyphenols in apples are powerful anti-inflammatory bioactives.
Chronic inflammation can also impair insulin sensitivity, which affects how the body regulates blood sugar levels. Improved insulin sensitivity can contribute to better weight management as the body utilizes glucose more efficiently.
According to a study with 46 participants, those who ate 3 whole apples a day for 6 weeks had increased plasma total antioxidant capacity by almost 10%.[9]
Improve Immunity
Polyphenols and vitamin C (10% DV) in apples along with a healthy gut microbiota could improve immune response.
A healthy immune system might indirectly benefit weight management by reducing the frequency and duration of illnesses, allowing the body to focus on other functions like metabolism. Also, healthy people are more likely to work out or be more active in general.
A healthy immunity contributes to better sleep quality, which is linked to healthier eating habits and weight management.
The effect of chewing crunchy foods on Weight Loss
Chewing crunchy foods like apples might offer some indirect benefits for weight loss.
Chewing crunchy foods requires more effort and time than soft foods, which may enhance feelings of fullness and reduce the desire to eat more. This can potentially contribute to reduced calorie intake and aid in weight management.
Moreover, the act of chewing thoroughly encourages mindful eating, allowing your brain to register satiety signals from your stomach, potentially leading to eating slower and consuming less food overall.
While minimal, chewing might slightly increase calorie burning due to the additional energy expended in the process.
Besides apples, the second healthiest crunchy food that could play a key role in weight management is popcorn!
How many Apples can I eat in a day?
There is no specific magic number of apples you should eat per day for weight loss.
Eating 3 apples a day for 1-2 months could enhance weight loss. In fact, many studies incorporated the consumption of 3 apples a day for 6-10 weeks with great results in weight loss.
You could eat an apple a day as part of a balanced diet, though. Eating a variety of fruits is a good idea.
While apples offer several benefits like being low in calories and high in fiber, focusing solely on a single food like apples is not an effective or recommended approach to weight loss.
Eating 1-3 apples a day can help you lose weight.
Do they help burn belly fat?
Apples don’t directly burn belly fat. However, they might contribute to weight management, which can indirectly lead to reduced belly fat as part of overall weight loss. Polyphenols in apples seem to play an important role in burning visceral fat, though.
Benefits of Apples Juice for Weight Loss
Apple juice supports weight loss despite its high sugar content. Many studies have shown that the consumption of apples in different forms (whole fruit, juice) can cause weight loss in overweight people.[10]
Polyphenols
That’s because apple juice is one of the richest beverages in polyphenols. It has between 110 and 459 mg of polyphenols per liter.[11]
The polyphenol content of dessert apples ranges from 154 to 178 mg/L. Old cultivars have a richer polyphenol content between 261-970 mg/L, though.
Freshly made juices have a higher polyphenol content than commercial ones:
- pasteurization, a heat treatment process to extend shelf life and kill harmful bacteria. However, this process can degrade heat-sensitive polyphenols, reducing their overall content.
- filtering juices to remove pulp, fiber, and other components also lowers their polyphenol concentrations. These components often contain significant amounts of polyphenols, and their removal leads to a lower polyphenol content in the final product.
- concentration leaves behind polyphenols in the discarded water.
Hydration
Apple juice hydrates the body as it’s 88% high-quality, purified water! It has some electrolytes as well, which are necessary for proper hydration.
Proper hydration plays a crucial role in supporting your weight loss journey:
Reduced hunger: Proper hydration might help reduce hunger pangs and promote feelings of fullness. This can lead to reduced calorie intake throughout the day, potentially aiding in weight management efforts.
Improved satiety signals: Dehydration can sometimes be misinterpreted by the body as hunger. Drinking enough water can help ensure proper interpretation of satiety signals, leading to more controlled eating and potentially reducing calorie intake.
Improved Metabolism: Staying hydrated can help your body function optimally, potentially improving metabolic efficiency. This means your body might use energy more effectively for various processes, including digestion and nutrient absorption.
Reduced Water Retention: Dehydration can sometimes lead to water retention, causing bloating and a perception of weight gain. Proper hydration can help reduce water retention and contribute to a healthier body composition.
Apple juice should be consumed in moderation due to its sugar content. It’s not a substitute for water. Water remains the most efficient and recommended way to stay hydrated.
Laxative effect
Apple juice naturally contains sorbitol, a sugar alcohol, which can have a mild laxative effect. Improved digestion can indirectly contribute to weight loss by aiding nutrient absorption and promoting gut health.
Keep in mind that the acidity of apple juice can sometimes trigger heartburn or indigestion in some individuals, especially when consumed on an empty stomach or with certain meals.
Helps burn belly fat
Vitamin C in apple juice (10% DV) could help burn belly fat and reduce waist circumference. Getting adequate amounts of vitamin C is crucial for a lean body.
According to a study, the excessive consumption of apple polyphenol (600 mg) could decrease the dangerous visceral fat in 3 months.[12]
Commercial apple juices contain significantly less polyphenols per cup. You’ll probably have to drink more than 3-4 cups a day to get more than 600 mg. As apple juice is rich in sugars, it’s preferable to take polyphenol supplements to meet these requirements.
Other health benefits
Drinking apple juice is more important than weight management. The consumption of whole apples, apple juice, or other apple products has been linked to beneficial effects on many diseases, including asthma, cancer, Alzheimer’s, and cardiovascular disease![13]
How much can I drink on a diet?
Moderation is key. Apple juice is naturally high in sugar. It contains almost 100% of the maximum recommended safe sugar intake.[14]
Limit yourself to a cup 3-4 times per week. You could dilute the juice with water to further reduce the sugar content. Only active people could drink higher amounts, due to increased energy needs.
Keep in mind that even the sugar that is naturally present in fruit juices is considered “added sugar”. It does not include sugar naturally found in whole fruits, though.
Prefer consuming whole fruits instead of their juice. Even if they’re freshly squeezed with no added sugar.
Will I lose weight if I replace sodas with apple juice?
Replacing sugary sodas with apple juice might offer some improvements in terms of calorie intake and sugar content. It’s a small step in the right direction.
However, apple juice still contains sugar. Even though it might be lower in calories and doesn’t have added sugars compared to soda, apple juice is still naturally high in sugar. Excessive sugar intake from any source can hinder weight loss efforts and contribute to other health concerns.
Alternative Beverages
- Water is the best option for hydration and weight loss, as it has no calories and helps your body function optimally.
- Unsweetened tea (hot or iced) is calorie-free and offers various health benefits depending on the type. It contains antioxidants and may slightly boost metabolism. Enjoy the natural flavor or add a slice of lemon or other fruits for subtle flavoring without added sugar.
- Black coffee is also naturally low in calories and can be enjoyed black or with a small amount of unsweetened milk or plant-based milk alternatives. Coffee might help suppress appetite and increase feelings of fullness, potentially leading to reduced calorie intake.
- Lemon water: Adding a squeeze of lemon to water adds a refreshing flavor without significantly increasing calorie content. It may aid digestion.
- Unsweetened sparkling water provides a refreshing alternative to plain water with a slight fizz but without added sugars or calories. Choose from various unsweetened flavor options to suit your preference.
Read labels carefully: Be mindful of added sugars in commercially marketed beverages, even if they claim to be “healthy” or “natural.”
What’s the difference between apple Cider Vinegar and apple Juice?
While both apple cider vinegar and apple juice come from apples, they differ significantly in their processing, taste, and nutritional content:
- Apple Juice is made by pressing fresh apples to extract their juice. It’s typically pasteurized (heated) to extend shelf life and kill harmful bacteria. This process can affect the taste and degrade some nutrients.
- Apple Cider Vinegar is produced by fermenting apple juice with specific bacteria. The sugars in the juice are converted into acetic acid, giving apple cider vinegar its characteristic sour taste and aroma. It’s usually unfiltered and unpasteurized.
Apple cider vinegar is usually cloudy brown or yellow in color with a strong, sour, and pungent taste with a vinegar aroma. It’s low in calories and carbs. It contains acetic acid, which is the main active ingredient, along with small amounts of vitamins, minerals, and antioxidants.
Apple cider vinegar might increase feelings of fullness and reduce appetite, potentially leading to decreased calorie intake and weight loss. Furthermore, it might improve insulin sensitivity and regulate blood sugar levels.[15]
Even if apple cider vinegar offers some benefits, the magnitude of weight loss is likely to be small and needs to be combined with other weight management strategies like a healthy diet and regular physical activity.
Disadvantages of consuming apples or drinking apple juice
Who should avoid consuming apples?
While apples are generally a safe and healthy fruit for most people, there are a few groups who might need to exercise caution or avoid them entirely due to potential health concerns.
People with a confirmed allergy to apples or other fruits in the Rosaceae family (such as peaches, pears, plums, cherries, and apricots) should avoid consuming apples or apple products to prevent allergic reactions, which can range from mild symptoms like itching and mouth tingling to severe reactions like anaphylaxis. Consulting a healthcare professional for allergy testing is crucial to determine if apples are safe for you.
While apples can be part of a healthy diet for individuals with diabetes, they better avoid drinking apple juice or eating dried apples or apple treats.
Some medications, such as blood thinners or certain antibiotics, can interact with the compounds in apples, potentially affecting their efficacy or causing adverse effects.
Individuals with gastroesophageal reflux disease (GERD) or other digestive conditions might experience worsening symptoms after consuming apples due to their acidity.
Whole apples pose a choking hazard for young children due to their round shape and firm texture. Parents and caregivers should cut apples into small pieces and closely supervise children while they eat them.
It’s recommended to consult a healthcare professional to determine if apples are suitable for your specific condition.
Can I drink apple juice on an empty stomach?
It’s generally not recommended to drink apple juice on an empty stomach for several reasons. It can cause a rapid rise in blood sugar levels, followed by a potential crash that can leave you feeling tired and hungry. The high sugar content and acidity of apple juice, especially when consumed on an empty stomach, can lead to digestive discomfort, such as bloating, gas, or diarrhea, in some individuals.
Can apples make you fat?
Apple juice can contribute to weight gain if consumed excessively. Consuming excessive amounts of any type of sugar, including natural sugars, contributes to increased calorie intake, which can lead to weight gain over time.
Compared to whole fruits, apple juice is a liquid form of sugar and calories. The body processes liquids differently than solid foods, potentially leading to increased calorie absorption and less satiety from the same amount of calories compared to whole apples.
The sweetness of apple juice might trigger sugar cravings, leading you to consume other sugary foods and beverages throughout the day, further contributing to excess calorie intake.
While apple juice is not inherently fattening, its high sugar content, lack of fiber, and liquid form can contribute to weight gain if consumed excessively.
Actually, the overconsumption of any apple product can make you gain weight. Moderate amounts of apple products, including dried chips, applesauce, and apple jams can be part of a balanced diet, though.
Choose options with minimal added sugars whenever possible. Focus on portion control and prioritize whole fruits.
Dried apples shouldn’t be considered a healthy snack for weight loss. According to a study, among 38 children, dried apples had the same effects on weight loss as a muffin![16]
Whole apples can’t make you fat.
Tooth decay
The high sugar content of apple juice creates a favorable environment for the growth of bacteria in your mouth, which can produce acid that erodes tooth enamel and leads to cavities. Apple juice is also acidic, which can further contribute to the erosion of tooth enamel and increase the risk of tooth decay.
Compared to apple juice, whole apples have a lower sugar content. This means they pose less risk of promoting the growth of bacteria that cause tooth decay.
Furthermore, fiber in apples helps stimulate saliva production. Saliva plays a crucial role in washing away food particles and bacteria from your teeth, helping to prevent cavities.
Also, the act of chewing whole apples can have a cleansing effect on your teeth, helping to remove food particles and plaque buildup.
Should I brush my teeth after eating apples?
While it’s generally recommended to brush your teeth twice a day, avoid brushing immediately after eating apples, including whole apples, applesauce, or dried apples.
Apples contain natural acids, particularly malic acid. Brushing your teeth right after consuming apples exposes your teeth to these acids, which can soften tooth enamel. This makes them more susceptible to abrasion from the brushing itself, potentially leading to increased tooth wear over time.
Wait at least 30 minutes after consuming apples before brushing your teeth. This allows your saliva to naturally neutralize the acids and remineralize your tooth enamel, making them less vulnerable to damage from brushing.
Rinse your mouth with water to remove food particles and reduce the acidity in your mouth after eating apples.
Dangers of eating too many Apples
Focusing solely on apples, even though they are healthy, neglects other essential food groups. Excessive apple consumption might lead to deficiencies in vital nutrients like protein, healthy fats, and certain vitamins and minerals.
Unless you opt for organic options, commercially produced apples may contain pesticide residues. Eating excessive amounts can increase your exposure to these potentially harmful chemicals.
Be wary of fad diets that promote the consumption of excessive amounts of single foods like apples. These diets are often nutritionally unbalanced, unsustainable, and can be potentially harmful to your health.
Did you know?
- Christian Bale‘s drastic weight loss for The Machinist involved a near-starvation diet consisting of only an apple, a tin of tuna, and a cup of black coffee per day, resulting in a 62-pound loss in four months.[17]
- Joaquin Phoenix, known for his commitment to his roles, embarked on a specific diet plan for his portrayal in ‘Joker.’ This plan, primarily consisting of apples, lettuce, and steamed green beans, facilitated a 52-pound weight loss.
What’s the best time of the day to consume an Apple?
Achieving and maintaining a healthy weight requires a holistic approach. The timing of eating an apple or any other fruit or snack probably has a minimum role in weight loss. Nevertheless, you could try consuming apples at certain times of the day to control energy intake.
Before lunch
Eating an apple before a meal might be a reasonable strategy to consider. Consuming an apple before a meal may help you feel more satisfied and potentially reduce the overall calorie intake during the meal. Try to consume it at least 30 minutes before lunch.
After lunch
An apple can be a healthy treat after lunch. It’ll help you lose those extra pounds if you consume it instead of a calorie-dense sweet.
Moreover, apples seem to mitigate post-prandial inflammation of a high-fat meal, which can be dangerous for the heart.[18]
At breakfast
Another great time to eat an apple is in the morning. Fiber in the apple suppresses hunger hormones for the rest of the day. It can control total energy intake! Drink a glass of water for a greater filling effect. Additionally, polyphenols in an apple protect the skin and eyes from oxidative stress due to sunlight or air pollution!
As a Snack
Apples make for a convenient and nutritious snack. Eating an apple between meals can help curb hunger and prevent overeating during main meals.
After Exercise
Apple juice can be a good post-workout snack due to its natural sugars, providing a quick energy boost. Sugar helps quickly replenish glycogen stores and accelerates recovery!
At dinner
You could also eat an apple at dinner. Apples are among the richest foods in melatonin; the hormone that regulates sleep!
Eating a smaller, lighter dinner naturally leads to consuming fewer calories overall, which is crucial for weight loss. Moreover, lighter dinners are easier to digest and may promote better sleep, which can indirectly support weight loss efforts.
Heavy meals can lead to digestive discomfort and disrupted sleep, potentially affecting weight management.
The best time to eat an apple is whenever it fits into your daily routine and helps you maintain a healthy and balanced diet.
Best Cultivars for a lean body
No specific apple variety is inherently “best” for achieving a lean body. The key to weight management lies in overall dietary patterns, including a variety of healthy foods and practicing portion control, along with regular physical activity.
However, different apple varieties offer slightly different nutritional profiles, and some might fit better into your weight management goals based on specific needs:
- Calories: While all these varieties are relatively low in calories, Granny Smith and Red Delicious have the lowest calorie count. oth green and red apples are low in calories.
- Fiber: Gala has the highest fiber content, which can help with satiety and manage blood sugar levels, potentially aiding weight management.
- Sugar: Fuji has the highest sugar content, which should be considered, especially if you have specific dietary restrictions or blood sugar concerns. Red apples might be marginally sweeter, but the overall sugar content difference is minimal.
- Vitamins and minerals: All varieties provide some vitamin C, but Granny Smith stands out with an exceptional amount.
- Antioxidants: Red apples generally contain slightly higher amounts of anthocyanins, a type of antioxidant that gives them their red color. However, green apples may offer different types of antioxidants.
Include different apple varieties in your diet to benefit from their diverse nutrients and flavors.
Common Cultivars:
- Green Apples:
- Granny Smith: Popular for their tart, crisp flavor.
- Pippin (Newtown Pippin): Known for their complex, slightly sweet flavor.
- Ginger Gold: A milder, sweeter option.
- Red Apples:
- Red Delicious: Iconic, sweet, and mild, though their texture can be mealy for some.
- Fuji: Juicy and super sweet.
- Honeycrisp: A balanced sweet-tart flavor and a satisfying crunch.
Select the color and variety you enjoy eating more, as this will ensure you incorporate them regularly into your diet. Introduce different cultivars of both green and red apples to enjoy the diverse flavors and maximize your intake of various nutrients.
How to choose the best apples?
While color isn’t always an absolute indicator of ripeness, avoid apples with dull or uneven coloration or blemishes like bruises, cuts, or soft spots. A healthy, ripe apple should have a consistent and vibrant color for its variety.
The skin should be smooth and slightly firm, not wrinkled or shriveled. Avoid apples that feel soft or mushy.
Look for a fresh, green stem that is firmly attached to the apple. A brown or dry stem might indicate an older apple.
Additional Tips:
- Choose seasonal varieties: Opt for apples that are currently in season in your area, as they are likely to be fresher and have a fuller flavor.
- Smell: While not a foolproof method, some ripened apples might have a faint sweet fragrance. Avoid apples with any off-odors.
- Local farmers markets: Look for locally grown apples at farmers markets to support local agriculture and potentially get fresher produce.
Are you using them for eating raw, baking, or making applesauce? Different varieties have different textures and flavor profiles that might be better suited for specific purposes.
Touch Test:
- Gently but firmly press the apple. It should give slightly but not feel mushy. A rock-hard apple might not be ripe yet, while a very soft one might be overripe.
- Pick up the apple and feel its weight. A ripe apple will feel heavier for its size compared to an unripe or dried-out one.
Should I eat Apples with the skin?
Yes, it is generally recommended to eat apples with the skin.
The skin of an apple is the richest part of fiber. Peeled apples contain up to 45% less fiber than whole apples!
Also, apple skins contain a higher concentration of vitamins, minerals, and antioxidants compared to the flesh. These include vitamin C, vitamin K, potassium, and a variety of beneficial plant compounds. The skin is significantly richer in vitamin C than the pulp.[19]
The total polyphenols in the peel range from 99 to 495 mg per 100g. The flesh has a 3 to 28 times lower polyphenol content![3]
Don’t forget that eating the skin reduces food waste and is more environmentally friendly.
Considerations:
Some apples may have a thin wax coating for preservation and visual appeal. Scrub apples firmly with a brush under warm water to remove most of the wax.
If you have a sensitive digestive system, you might find it easier to digest peeled apples. Observe how your body reacts and adjust accordingly.
Commercially grown, non-organic apples can contain pesticide residues. Wash apples thoroughly or opt for organic varieties to reduce exposure.
The skin has up to 28 times more polyphenols than the flesh!
How to find out if an apple is Organic?
Here are a few ways to find out if an apple is organic:
Look for the USDA Organic Label: This is the most reliable way to identify organically grown produce. The label will be a green and white oval with the words “USDA Organic” prominently displayed. It might also include information about the certifying agency.
Check the PLU code: The Price Look-Up code (PLU) is a five-digit number printed on the sticker of most produce items. Organic produce typically has a PLU code that starts with 9. Conventionally grown produce tends to have a four-digit code starting with 0, 1, 3, or 8.[20]
Ask the store staff: If you’re unsure about the labeling or origin of the apples, don’t hesitate to ask the store staff. They should be able to provide information about the product source and whether it’s organic.
Look for stores that specialize in organic produce: Many grocery stores have dedicated sections for organic produce, making it easier to find certified organic apples.
Consider purchasing from local farmers markets: Often, farmers selling at local markets can directly answer your questions about their farming practices and whether their apples are organic.
Be aware that some stores might sell “natural” apples, which doesn’t necessarily imply organic certification.
Tip
While not an absolute guarantee, apples with a duller appearance or minor surface blemishes might be more likely to be organically grown as they may not have been treated with as many cosmetic enhancements.
Are organic apples worth the cost?
Weigh the potential benefits of reduced pesticide exposure and environmental considerations against the higher cost. Choose what aligns best with your values and budget.
Pros
Organic farming practices typically prohibit the use of synthetic pesticides, potentially minimizing your exposure to harmful chemicals.
Additionally, organic farming generally promotes environmentally friendly practices like maintaining soil health and biodiversity, potentially contributing to a more sustainable food system.
Organic fruits and vegetables might have higher levels of certain antioxidants and nutrients compared to conventional ones.
Cons
However, organic apples can be significantly more expensive than conventionally grown ones and might be less readily available in all stores and locations, requiring more effort to find and purchase.
Regardless of origin, wash all apples thoroughly with this vinegar-based homemade solution before eating to remove surface dirt, bacteria, and potential wax residue. Washing under running water may not be enough.
How to store apples?
Store whole apples in a cool, dry, and well-ventilated place. Avoid storing them near strong odors or direct sunlight, which can accelerate ripening and spoilage.
While not ideal, whole apples can be stored in the crisper drawer of your refrigerator. This can extend their shelf life, particularly for varieties that ripen faster at room temperature.
Certain apple varieties, like Granny Smith, can be stored at room temperature for several weeks. However, monitor them for signs of ripening and spoilage.
Do not store with other fruits and vegetables. Apples release ethylene gas, which can accelerate the ripening of other produce. Store them separately or in a breathable bag.
You can extend the shelf life of your fruits and vegetables by putting an ethylene gas absorber in your fridge.
Cut Apples
To prevent browning, cut apples should be stored with as little air contact as possible:
- Submerge in water with lemon juice or salt. Add a tablespoon of lemon juice or a pinch of salt to a bowl of cold water. Submerge the apple slices and store them in the refrigerator for up to a day.
- Wrap tightly in plastic wrap or an airtight container. Ensure no air pockets remain around the apple slices.
- Commercial anti-browning products: Some commercially available products claim to prevent browning in cut apples. However, it’s crucial to follow the specific instructions and safety precautions associated with these products.
What’s the healthiest type of apple Juice?
Cloudy juice is made by simply pressing apples and filtering out larger particles. This process retains more natural nutrients and fiber. Clear juice often undergoes further processing, including clarification, which removes most pulp and solids, reducing fiber and some nutrients.
Cloudy apple juice is generally considered the “healthier” option as it contains more fiber and antioxidants than clear juice due to the presence of apple solids.
Neither juice type is as healthy as consuming whole apples, though.
How to eat Apples to burn belly fat?
You can eat apples with various fruits, berries, seeds, nuts, or whole grains for a healthy and tasteful snack.
Vitamin C
Apples have 4-5 mg of vitamin C per 100g. A medium apple provides only 10% DV. As vitamin C is so important to fat metabolism as well as many other metabolic processes of the body, it’s a good idea to get high amounts from your diet.
Apple Slices with Bell Pepper and Hummus: This is a colorful and crunchy snack packed with vitamin C. Cut apple slices into thin sticks and pair them with red bell pepper slices for dipping into hummus. Bell peppers are rich in vitamin C and provide a satisfying dip for the sweet and slightly tart apple and hummus combination.
Apple and Kiwi Salad: This vibrant salad combines the sweetness of apples with the tanginess of kiwi, both of which are excellent sources of vitamin C. Diced apples, kiwi slices, chopped red onion, and a sprinkle of lemon juice create a refreshing and healthy snack.
Apple and Guacamole: This unexpected combination offers a delightful contrast in textures and flavors. Slice apples and pair them with a scoop of guacamole for a filling and nutritious snack. Guacamole provides healthy fats and vitamin C from the avocados, while the apples add sweetness and a refreshing crunch.
Apple and Strawberry Yogurt Parfait: Layer plain yogurt, sliced apples, and fresh strawberries in a small container for a delicious and healthy parfait. Strawberries are another great source of vitamin C, and the yogurt adds protein and calcium to this layered snack. Actually, strawberries are among the best foods you can eat daily for weight loss.
Apple “Nachos” with Peanut Butter and Chia Seeds: This fun and healthy twist on nachos is perfect for satisfying sweet cravings. Slice apples into wedges and spread them with a thin layer of peanut butter. Sprinkle with chia seeds for a satisfying crunch and additional nutrients like protein, fiber, and omega-3 fatty acids.
Iron
Iron is a vital component of several enzymes involved in metabolism, the process by which your body converts food into energy. Low iron levels can disrupt these enzymes, potentially slowing down your metabolism and making it harder to burn calories efficiently.
Iron deficiency is the most prevalent deficiency worldwide, though. It can lead to anemia, which causes fatigue, weakness, and decreased physical activity levels. This can make it challenging to maintain an active lifestyle, which is crucial for burning calories and promoting weight loss.
Apples and apple juice contain negligible amounts of iron. A whole apple provides up to 2% DV. You could significantly increase your daily iron intake by drinking other fruit juices high in iron, though.
Here are 4 delicious and nutritious snack ideas with apples, incorporating iron-rich ingredients to boost your iron intake:
Apple Slices with Almond Butter and Dried Apricots: This snack combines sweet and tart with the creamy texture of almond butter. Dried apricots are a good source of iron, while almond butter is rich in protein and healthy fats.
Apple and Spinach Smoothie: This refreshing smoothie with 1 medium apple, 1 cup fresh spinach, 1/2 cup milk (dairy or plant-based), 1/4 cup yogurt (optional), and 1/4 cup ice (optional) packs a punch with vitamin C from the apple and iron from the spinach. Yogurt adds protein and calcium, while ice offers a chilled texture.
Apple and Pumpkin Seed Trail Mix: 1/2 cup chopped apple, 1/4 cup raw pumpkin seeds, 1/4 cup granola (optional), 1 tablespoon dried cranberries (optional). This portable trail mix provides a satisfying combination of sweet and salty flavors. Pumpkin seeds are a good source of iron, while granola adds complex carbohydrates for sustained energy. Cranberries add a touch of tartness and additional vitamins.
Apple and Tofu Scramble with Toast: 1/2 cup crumbled tofu, 1/4 cup chopped apple, 1/4 cup chopped vegetables (e.g., onions, peppers), 1 slice whole-wheat toast. This vegan-friendly snack incorporates a unique twist on scrambled eggs. Tofu is a good source of plant-based protein and iron, while vegetables add additional nutrients and fiber. The whole-wheat toast provides complex carbohydrates for energy.
Calcium
Studies indicate that adequate calcium intake may promote the function and activity of brown adipose tissue (BAT), potentially aiding in fat-burning and calorie expenditure. BAT is a type of fat that burns calories to generate heat, contributing to increased energy expenditure, which can be beneficial for weight management.
Additionally, calcium intake may influence satiety (feeling full) and appetite regulation.
Apples are poor dietary sources of calcium. You’ll get less than 2% DV by eating an apple or drinking a cup of apple juice.
Here are 5 delicious and nutritious snack ideas with apples, incorporating calcium-rich ingredients to boost your calcium intake:
Apple and Yogurt Parfait with Almonds (20% DV): 1/2 cup plain yogurt (Greek yogurt recommended for higher calcium content), 1/2 medium apple, sliced, 1/4 cup sliced almonds. This layered parfait offers a creamy and crunchy combination with a calcium boost from the yogurt and almonds. Yogurt is a good source of protein and calcium, while apples add vitamin C and sweetness. Almonds provide healthy fats, fiber, and additional calcium.
Apple and Cottage Cheese with Chia Seeds (25% DV): 1/2 cup cottage cheese, 1/2 medium apple, sliced, 1 tbsp chia seeds. This protein-packed snack combines the creaminess of cottage cheese with the sweetness of apples. Cottage cheese is a good source of calcium and protein, while chia seeds offer fiber, omega-3s, and a slight calcium contribution.
Apple and Celery Sticks with Cream Cheese (5% DV): 1/2 medium apple, sliced, 2 celery sticks, filled with 1 tbsp cream cheese. This refreshing and crunchy snack provides a delicious contrast in textures. Cream cheese offers calcium and fat, while apples and celery add vitamins, minerals, and fiber.
Apple and Kale Smoothie with Milk (30% DV): 1/2 medium apple, chopped, 1 cup kale, 1 cup milk (dairy or plant-based fortified with calcium), 1/4 cup ice (optional). This refreshing and nutrient-dense smoothie packs a powerful combination of vitamins, minerals, and calcium. Kale offers vitamins A, C, and K, while milk (dairy or fortified plant-based) provides calcium and protein. Apples add sweetness and a touch of fiber.
Instead of milk, you can prefer kefir. It’s the healthiest dairy product! It supports gut health, as it’s the richest food in probiotics!
Apple “Nachos” with String Cheese and Pumpkin Seeds (15% DV): 1/2 medium apple, sliced thin, 1 string cheese, sliced into sticks, 1 tbsp pumpkin seeds. This fun and healthy twist on nachos offers a satisfying combination of sweet, salty, and crunchy textures. String cheese provides calcium and protein, while pumpkin seeds offer healthy fats, fiber, and a slight calcium contribution.
These are estimated values and may vary depending on the specific ingredients and brands used.
Protein
Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer. This can be particularly beneficial when dieting, as it can help you resist cravings and reduce overall calorie intake. Compared to fats and carbohydrates, protein has a higher thermic effect, meaning it requires more energy to digest and utilize. Moreover, protein helps preserve and build muscle tissue, which is crucial for maintaining a healthy metabolism and physical function.
Apple contains negligible amounts of protein. Hence, You better combine it with protein-packed foods.
Here are 5 delicious and nutritious snack ideas with apples, incorporating protein-rich ingredients:
Apple Slices with Peanut Butter and Hemp Seeds: 1 medium apple, sliced thin, 2 tablespoons peanut butter, 1 tablespoon hemp seeds. This classic snack offers a delightful combination of sweet, salty, and nutty flavors. Peanut butter is a good source of protein and healthy fats, while hemp seeds add additional protein, fiber, and healthy fats.
Apple and Cottage Cheese Bowl with Granola: 1/2 cup cottage cheese, 1/2 medium apple, diced, 1/4 cup granola. This protein-packed snack provides a creamy and crunchy combination. Cottage cheese offers a good source of protein and calcium, while apples add sweetness and vitamin C. Granola adds additional protein, fiber, and healthy fats.
Apple and Greek Yogurt Smoothie with Chia Seeds: 1/2 medium apple, chopped, 1 cup Greek yogurt, 1/2 cup milk (dairy or plant-based), 1 tablespoon chia seeds. This refreshing and protein-packed smoothie is perfect for a post-workout snack or a quick breakfast. Greek yogurt offers a good source of protein and calcium, while apples add vitamin C and sweetness. Milk (dairy or plant-based) provides additional protein and calcium, and chia seeds contribute fiber, healthy fats, and a slight protein boost.
How to incorporate apple juice into your daily eating routine?
If you’re looking for occasional ways to enjoy apple juice, consider these alternatives that limit the amount consumed and combine it with other healthy ingredients:
Frozen Yogurt Pops with Apple Juice and Berries: 1/2 cup plain yogurt, 1/4 cup apple juice, 1/4 cup mixed berries. Pour into popsicle molds and freeze for several hours.
Fruit Smoothie with Apple Juice and Spinach: Blend 1/2 cup fresh spinach, 1/2 banana, 1/4 cup apple juice, 1/4 cup water.
Apple Juice and Chia Seed Pudding: Mix 1/4 cup chia seeds with 1/2 cup apple juice, and let sit for 10-15 minutes until thickened. Top with chopped nuts and berries.
Apple Juice Pancake Syrup: Combine 1/2 cup unsweetened applesauce with 1/4 cup apple juice and a pinch of cinnamon. Heat gently to create a thinner syrup consistency.
Recipe ideas with Apple Cider Vinegar (ACV)
Apple and Berry Chia Pudding with ACV Dressing: Combine oats, chia seeds, milk, and yogurt in a jar or container. Stir well and let it sit overnight in the fridge. In the morning, top the pudding with sliced apple, berries, and a drizzle of ACV mixed with a touch of honey or maple syrup for extra flavor.
Apple and Chicken Salad with ACV Vinaigrette: Combine chicken, apple, celery, onion, and nuts in a bowl. In a separate bowl, whisk together mayonnaise, ACV, mustard, salt, and pepper. Dress the salad with the vinaigrette and enjoy.
Apple and Ginger Smoothie with ACV Boost: Blend all ingredients until smooth and enjoy a refreshing and slightly tangy smoothie. Ingredients: 1/2 cup unsweetened plant-based milk (or regular milk), 1/2 banana (frozen), 1/4 medium apple (cubed), 1/2 inch fresh ginger (peeled), 1 tablespoon plain Greek yogurt, 1/2 teaspoon apple cider vinegar, spinach or kale leaves.
Does Cooking destroy the nutritional value of Apples?
While cooking can affect the nutritional value of some fruits and vegetables, the impact on apples is relatively minor. Cooking can cause some loss of vitamin C, especially with methods like boiling or steaming for extended periods. It has minimal impact on other vitamins and minerals present in apples, such as potassium, fiber, and B vitamins. Cooking might even enhance the availability of certain antioxidants!
Steaming or microwaving generally preserves more nutrients compared to boiling or frying.
8 Myths about the effects of apples on Weight Loss
Myth 1: Eating apples will make you lose weight. Reality: While apples are a healthy and low-calorie snack, they aren’t a magic bullet for weight loss. Weight loss requires a balanced diet and regular physical activity.
Myth 2: Apples are a negative calorie food, meaning your body burns more calories digesting them than they contain. Reality: No such thing exists as a negative calorie food. All foods require some energy to digest, but the amount is significantly lower than the actual calorie content of the food.
Myth 3: Apple cider vinegar burns fat. Reality: While some studies suggest potential benefits of ACV for blood sugar control or appetite regulation, there’s no clear evidence it directly burns fat.
Myth 4: You should only eat green apples for weight loss because they are lower in sugar. Reality: All apple varieties have similar sugar content per serving. While green apples might be slightly less sweet, they still contribute similar calories overall.
Myth 5: Apple juice is a healthy alternative to whole apples. Reality: Apple juice lacks the fiber found in whole apples, making it less satiating and leading to a faster rise in blood sugar.
Myth 6: Eating apples late at night hinders weight loss. Reality: The timing of your meals doesn’t significantly impact weight loss as long as your overall calorie intake remains within your daily needs.
Myth 7: Combining apples with certain foods can boost their fat-burning effects. Reality: There’s no scientific evidence to support specific food combinations magically enhancing fat loss.
Myth 8: Organic apples are more effective for weight loss. Reality: While choosing organic may have environmental benefits, there’s no evidence it directly impacts weight loss compared to conventionally grown apples. Only eating whole organic apples could make a difference. The skin is the richest part of apples in fiber, vitamins, and polyphenols!
18 Fun Facts
Half the World’s Deciduous Fruit: Apples make up nearly half of the world’s total production of deciduous fruit.
Over 2,500 Varieties in the US: Although the crab apple is the only native North American variety, over 2,500 other varieties are cultivated just in the US!
An apple a day: The well-known saying “An apple a day keeps the doctor away” originated in Wales and goes back to at least 1866. The earliest known record of the saying was: “Eat an apple before going to bed, and you’ll keep the doctor from earning his bread.”
Malic Acid for Tartness: The tartness characteristic of many apples comes from a naturally occurring acid called malic acid.
Not American Apple Pie: Although apple pie is considered an American classic, the recipe itself originated in England during the Middle Ages.
Apples float: Believe it or not, around 25% of an apple’s volume is actually air. This is why they float!
Years to Fruit: Most apple trees take around 4-5 years to produce their first set of fruit after planting.
The Most Famous Apple Tree: Sir Isaac Newton’s apple tree, located in England, is still alive and well, estimated to be over 400 years old.[21]
Apples and Teachers: The connection between apples and teachers dates back to the frontier days in the US when teachers were often paid with goods and services, including apples.
One Gallon of Cider: It takes around 36 apples to produce one gallon of apple cider.
Washington State Dominates: Currently, Washington State produces over half of all the apples grown in the US.[22]
Eaten Since 6500 BC: Evidence suggests humans have been eating apples for over 8,000 years, with archaeological finds dating back to 6500 BC.
Apples and the Rose Family: Surprisingly, apples are actually members of the rose family, alongside fruits like pears and strawberries.[23]
Allergic Reactions: While uncommon, apple allergies can occur in some individuals. Symptoms can range from mild skin irritation to more severe reactions.
World Apple Day: Every year on December 1st, the world celebrates apples with World Apple Day!
Astronaut Snack: Apples were one of the first fruits included in the astronaut diet because they are lightweight, don’t require refrigeration, and are a good source of vitamins and fiber.[24]
Fairy Tale Fame: Apples have made their way into many fairy tales, including Snow White and the Seven Dwarfs, Sleeping Beauty, and even the story of William Tell.
