Why Apples Are Good For Weight Loss And Health?
Apples are the most commonly found fruit in the market and the best part is that they are available right through the year. You can have them just like that or extract its juice. Talking about apples and health we all have heard the old adage:
An apple a day keeps the doctor away!
Come let us find out how true it is! Let us begin with its nutrition facts before jumping to the health benefits.
Apples mainly have carbs and water in them. They are also rich in simple sugars like fructose, glucose and sucrose. In spite of having a high carb and sugar content their GI (glycemic index) is low. It usually ranges from 29 to 44. If you are wondering what glycemic index is, let me tell you that it is the measure of how a food affects the rise in the levels of blood sugar on consumption. Lower the value better it is for the health. Fruits generally are low on GI.
Apples are a very rich source of fibre. One apple has about 4 g of fibre which is 17% of the RDI. Fibre is very important for health. You can learn more about that here.
Vitamins and minerals
Apple does have several vitamins and minerals but they are not present in high amounts. Apple can be regarded as a good source of vitamin C.
Phytonutrients in apple
Along with vitamins and minerals, apples have phytonutrients that are quite beneficial for health. The phytonutrients present are namely: quercetin, catechin and chlorogenic acid. The last one is known to be effective in weight loss too 🙂
Weight loss benefits of apples
Apple is a weight loss friendly food due to two chief properties and they are as follows:
- They are high in fibre
- They low in energy density
Both of the above properties lead to a reduced intake of calories and a long term weight loss. Studies are there to support this effect. People have lost weight by consuming apples on a regular basis. This means that it should be a part of an individual’s weight loss diet. They are particularly effective when eaten before meals or between meals.
Health benefits apples have to offer
The health benefits of apples have been studied in depth because of the popularity of the fruit.
Controls blood sugar and type 2 diabetes
Studies hint that eating apples can help lower the levels of blood sugar and protects against diabetes. This is most probably due to the fibre content of the apples.
The antioxidants present in apples slow down the digestion of sugars, slowing down their absorption. On a study conducted on women, it was found that eating an apple a day, reduced the risk of type 2 diabetes by 28%!!
Cholesterol and heart health
Studies have been conducted to see the effect of apples on cholesterol levels and they have been positive too but only on lab animals. Studies still need to be conducted on humans. If it works on us, apples can reduce plague build up in arteries drastically! There is one human study saying that the risk of death from heart disease can be reduced by 43% in women and 19% in men on consuming 54 g of apple per day. Not bad at all!!
Apple juice or the phytonutrients present in it are known to have anti-cancer effects. Studies have been carried out on lab animals and they have confirmed that the phytonutrients in apple protect against lung and colon cancer. Humans who ate 1 or more apples a day were found to be at a lower risk of getting cancer of the breast and colon.
So that’s all folks, about apples!
Are you ready to include apples in your daily diet?
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