Apples have long been a familiar and easy-to-find fruit in everyday life. With a sweet taste mixed with a little sourness, apples not only bring a delicious feeling but are also a rich source of nutrition. This fruit is both economical and convenient, and is especially suitable for inclusion in a healthy diet.
Of course, eating apples alone will not help you lose weight. Sustainable weight loss always requires a healthy lifestyle with a varied diet, a balance between nutrient groups and regular exercise. However, apples possess many outstanding properties that make them an ideal “companion” on the journey to weight control.
How do apples promote healthy weight loss?
Many studies have shown that apples are beneficial in weight control. More than just a sweet fruit, apples also possess special nutritional properties that help support the process of losing weight safely and sustainably. From low calories, high fiber to the ability to create a feeling of fullness for a long time, this fruit is truly worthy of being a companion in a healthy diet.
1. Low in calories
Apples help promote weight loss because they are naturally low in calories. Depending on the size, apples provide 80 to 130 calories per fruit. The natural sugars in apples can also help curb cravings for sweets.
2. High in fiber
The main mechanism in weight loss is reducing calorie intake. Research has shown that dietary fiber promotes weight loss and diet adherence. Foods rich in fiber can help you eat less because they create a feeling of fullness.
Apples are one of the foods that increase satiety. One apple contains 4 to 5 grams of fiber, providing about 12% to 16% of your daily recommended fiber intake. So it can help curb hunger and make it easier to maintain a calorie deficit for weight loss.
3. Low Glycemic Index Foods
The glycemic index, a relative ranking system, measures how quickly and how much the sugar in certain foods raises your blood sugar. According to the American Diabetes Association, apples are a low glycemic index food, with a glycemic index of 34 to 38, depending on the variety, meaning they won’t cause a spike in blood sugar after eating.
What’s more, a diet that includes low glycemic index foods can include more nutritious foods, such as whole grains, fruits, and vegetables, which are known to support sustainable weight loss.
4. Rich in fluids
Apples are delicious because they contain a high water content, which accounts for 85% to 86% of their weight. Along with fiber, the moisture in apples helps you stay full and hydrated, helping to curb your appetite.
5. Rich in antioxidants
One of the reasons you gain weight may be due to increased inflammation in your body, which causes other physiological effects such as insulin resistance, changes in metabolism, etc. Eating anti-inflammatory foods like apples can help reduce chronic inflammation, thereby helping you lose weight.
6. Convenient snack
Apples are a quick and convenient snack that you just need to chew and swallow, allowing you to listen to your body to recognize signs of fullness. And thanks to the above benefits, they can help you stay full between meals and prevent overeating.
In addition, not only does it support weight loss, apples also bring many long-term health benefits. Thanks to its high content of phytochemicals, this fruit has the ability to protect the heart, improve cardiovascular health and reduce bad cholesterol. In addition, the antioxidants in apples also help protect nerve cells, thereby enhancing and improving brain function. With the ability to regulate blood sugar, apples help reduce the risk of insulin resistance, thereby limiting the risk of type 2 diabetes. In particular, many studies have shown that the antioxidants in apples have the effect of preventing the development of cancer cells, contributing to protecting the body more comprehensively.
Tips to enjoy apples while still controlling weight
To maximize the benefits of apples, you should intelligently incorporate them into your daily menu:
- Eat with healthy protein: Apples combined with nut butter, Greek yogurt or cheese will create a snack that is both rich in energy and full for a long time.
- Add to breakfast: Add apples to green smoothies, overnight oats or chia seed pudding for a nutritious and energizing breakfast.
- Serve with savory dishes: Slice apples into salads, or use them in chicken dishes or sandwiches, not only adding flavor but also making the dish more nutritionally balanced.
