Apples are considered beneficial for weight loss as it contains non- digestible compounds, water rich and low in calories. Apples can be included in many cuisines and improve the health quotient of the food. Apples have many other beneficial effects apart from only weight loss. Apples are always in its best when eaten raw and with its skin or with healthy dips. In this article, we will know apples for weight loss in detail.
From childhood, we have been hearing that “An Apple a day keeps the doctor away” and we tend to mechanically have the apple without asking any question. But have we ever wondered why apples are being given the stature of a healthy fruit. Well, it is because apples are rich in flavonoids, anti-oxidants and dietary fibre that can help in reducing the risk of developing cancer, diabetes and heart disease. Apples are considered to be beneficial for weight loss. Now let us explore the beneficial effects of apples for weight loss.
Benefits Of Apples For Weight Loss
1. Apples Are Rich In Water
Apples are low in calorie density. A medium sized apple consists of at least 85% water. Hence apples are filling but low in calorie density and energy density. Foods with low energy density tend to be filling, reduce the caloric intake and promote weight loss. Thus apples aids in weight loss.
2. Apples Contain Non Digestible Compounds
Eating apple consists of non-digestible compounds that promote the growth of good bacteria in the gut associated with weight loss. The non-digestible compounds that are fibre and polyphenols remain undigested in the gut until they are fermented in the colon where they act as food for the friendly bacteria that reduces chronic inflammation, which increases the chances of obesity and boosts the feeling of fullness.
3. Apples Are High In Fibre
Apples provide up to 4 grams of fibre. The fibre content in apple is good enough making them excellent food for daily fibre recommendation. Fibre rich foods are associated with lower body weight and reduced risk of obesity. Eating fibre rich foods helps to slow down the digestion of food and makes you feel fuller.
4. Apples Have Natural Sweetness
Apples are naturally sweet and hence will take care of our sugar tooth. Thus eating apples reduces the cravings for pastries and sweet meats which add upon your calories.
5. Apples Help To Reduce The Hunger Pangs
Apples have been a good option instead of high caloric snack or late night hunger pangs. Being filling, having apples do not make you feel hungry until the next meal.
Now we have been talking so much about apples and their effects on weight loss. Does that mean having apple crumble or apple pie help in losing weight as equal to apples? No way, that doesn’t count. Dipping apple slices in peanut butter or having salads with apple slices are beneficial.
Make a point to add apple in your healthy diet plan. You can eat an apple a day or maybe two. There have been various ways of incorporating apples into the food rather than just eating it as it is.
Healthy Apple Recipe
Cinnamon Water With Green Apple And Lemon This recipe is filled with antioxidants that can help in promoting health and improves the metabolism. It balances the blood sugar levels and has anti- inflammatory properties.
- 1 liter water
- 2 organic green apples
- Juice of 1 lemon
- 2 cinnamon sticks
Slice the apples and keep aside. Squeeze lemon into the water and mix well. Now add the apple slices into the water. Store it in fridge for few hours. You can allow the flavors of the ingredients to steep into the water by keeping the water in the fridge overnight.
Apple chips are baked and healthy rather than fried. You can add certain add ons to improve the flavors like cinnamon powder, cumin seed powder or fennel seed powder. These dehydrated apples are an answer for those who crave for a snack but worry about the health.
- 4 Apples
- Juice of Lemons
- Flavoring agents like fennel seed powder or cinnamon powder or cumin seed powder for sprinkling
Preheat the oven to 200 degrees Celsius. Line the baking tray with the parchment paper. Slice the apples thinly at 1/8th inches thickness. Do not remove the core and you can remove the seeds with the tip of the knife. Dip the apple slices on both the sides with lemon juice and place the slices on the baking tray. You need to sprinkle with spices for flavor and allow it to bake in the oven till it becomes crispy, flipping it occasionally.
Other Beneficial Effects
We do know that apples can be added into our diet plan for better results. But apples have other beneficial effects too which we need to be aware about.
1. Apples Have An Impressive Nutrient Content
An apple is rich in polyphenols. A medium apple provides up to 95 calories with 4 gms of fibre. It consists of Vitamin C, about 14% of the recommended dietary intake and also consists of potassium and Vitamin K. We should have apple with its skin as the skin of the apples contains half of the fibre content and polyphenols.
2. Apples are Good for The Heart
Apples contain soluble fibre that helps in lowering the blood cholesterol levels. The antioxidant properties of apples come from polyphenols which are mainly present in the peels of the apples. One of the polyphenols known as epicatechin is a flavonoid that helps in lowering the blood pressure and reduces LDL oxidation. For every 25 gms of apples consumed, the risk of stroke reduced to 9%.
3. Apples Reduce The Risk of Cancer
Apples contain many nutrients that help in reducing the risk towards cancer. Apples contain flavonoids that act as antioxidant by scavenging the free radicals and controlling the inflammation. Quercitin is present on the skin of the red apples and also in the red colored foods like red onions, pomegranates and cranberries. Quercitin promotes the inhibition of the cancer growth factors and supports tumor suppressor genes. Regular consumption of apple a day reduces the risk of lung and colon cancer by improving the immunity and altering the activity of carcinogenic chemicals.
4. Apples Improve The Digestion
Apple consumption has been associated with better digestive health of the stomach, colon and bladder. Apples contain phytonutrients that protects the digestive organs from oxidative stress, alkalizing the body and maintaining the pH levels. Apples contain a fibre called pectin which doesn’t get absorbed in the small intestine during digestion. Instead, it goes into the colon and promotes the growth of good bacteria thus enhancing the good gut bacteria.
5. Apples Help Us to Lower The Risk of Diabetes
Studies have shown that eating an apple a day is linked to 28% lower risk of type 2 diabetes. Apples can be healthy addition to diabetes meal plan. Whole fruit, due to its unprocessed form and fibre content, are filling compared to its processed forms like apple juice and applesauce. Apples contain polyphenols that help to prevent the tissue damage to the beta cells in the pancreas. However, if you want to learn how to fit the fruit into the diet plan, you can consult the dietician.
6. Apples are Beneficial For Bones
Apples are considered as bone builder. Apples exclusively consist of a flavonoid called as phloridzin that can protect the postmenopausal women from osteoporosis by improving the bone density. About 15% of the recommended allowance of both fibre and Vitamin C are seen in apples along with a number of bone building polyphenols. Another trace mineral found in apples is boron that supports the function of bone healthy nutrients like Calcium, phosphorus, magnesium and Vitamin D2. If you peel your apples then a majority of polyphenols and fibre goes away. You can try organic apples if pesticides or synthetic wax worries you.
Hence with so many benefits of apple we can always say that “An Apple a day keeps the doctor away”. Though Apples are beneficial for weight loss, it doesn’t mean that we should overlook the benefits of other fruits or vegetables for healthy living. It is very essential that we maintain a healthy diet regime with regular exercise to achieve ideal body weight.