Forget doctors, an apple a day can actually keep your excess weight away. Yes, because, this weight-loss-friendly fruit, the one that you have known right from the time you started learning the alphabet can help you lose weight. That’s right, there is a special healthy association between apples and weight loss apart from the fact that they have numerous health benefits against several health conditions including diabetes, high blood pressure, heart disease, and also various gut health issues.
Apples are High in Water, Low in Calorie Density
A medium-sized apple comprises a good quantity of water – 86%. Quite filling, it not just reduces calorie intake but also lowers the calorie density of the food. Several studies have shown that fruits with a good quantity of water promote fullness, reduces calorie, and helps in weight loss even in obese adults (Source).
Apples have Weight-loss-friendly Fiber in Good Quantity
A medium sized apple have about 2.4g of dietary fiber – making it an excellent source of fiber in one’s daily life. Studies have shown that when you consume foods with high fiber, it helps you to eat lower calories which then helps in losing weight. Besides, fibres are known to improve your gut health that can aid weight loss and metabolic health. (Source)
Apples and Weight Loss: They Can Be a Part of the Diabetic Diet
Apples are a great choice for obese adults having diabetes but are looking to lose weight. With high fiber content along with potent antioxidants and polyphenols, they can be a healthy and delicious part of a diabetes diet. Having a low glycemic index helps in controlling blood sugar levels and also in balancing the same, thus helping in weight management. A low LG diet plays a vital role in preventing diabetes along with some cancer and heart disease. (Source)
Also Read: What is Gluten? Is it Really Bad for your Health? Is Gluten-Free Diet Healthier and Safe?
Apples are Filling and Come With a Lot of Nutritional Value
One of the biggest advantages of consuming apples is that when you eat 100g of Apple (a medium-sized one), it helps reduces your appetite as it contains the following nutrients (Source) –
Water – 85.8g
Energy – 57 kcal
Protein – 0.28g
Dietary Fiber – 2.4g
Calcium – 6mg
Phosphorus – 10mg
Potassium – 100mg
Iron – 0.13mg
Magnesium -5mg
Sodium – 2mg
Zinc -0.04mg
Vitamin B-6 – 0.051mg
Thiamin – 0.018mg
Riboflavin – 0.026mg
Niacin – 0.094mg
Folate – 3µg
Pantothenic Acid – 0.074mg
Choline – 5.1mg
Vitamin A – 3µg
Beta Carotene – 25µg
Vitamin E – 0.18mg
Vitamin K – 1.8µg
Apples and weight loss have been effective not from studies and research points of view but also because dieticians prescribe it as a healthy snack to reduce appetite and thereby lose weight as it is a rich source of fiber, antioxidants, and quite low calories. What’s more, an apple can also lower your overeating habits.
Interested to know about the benefits of more such fruits like apples, Check out our section – Healthy Fruits. If you are diet conscious also explore – Healthy Seeds and Healthy Herbs.
