Are Apples Weight-Loss-Friendly or Fattening?
Apple is an incredibly popular fruit.
Studies show that they provide many health benefits such as reducing the risk of diabetes.
However, you may think that these are good for obesity or weight loss.
This article tells you that apples can help you lose or gain weight.
Low caloric concentration
Apples have a lot of water
In fact, a medium-sized apple contains about 86% water. Foods rich in water are quite full, often reducing calorie intake.
Water not only replenishes, but also significantly reduces the calorie concentration of the food.
Low calorie concentrated foods like apples are high in water and fiber. A medium-sized apple has only 95 calories but plenty of water and fiber.
Several studies have shown that low-calorie concentrated foods promote satiety, reduced calorie intake, and weight loss.
In one study, apples managed to reduce calorie intake and weight loss, but oatmeal cookies had a higher calorie concentration but not the same amount of calories and fiber.
SUMMARY:
Apples are rich in water, low in calorie concentration and low in calories in general, all the properties that help you lose weight.
High fiber content that promotes weight loss
A medium-sized apple contains 4 grams of fiber.
It is 16% of the recommended fiber intake for women and 11% for men, which is extremely high compared to its low calorie intake. This makes apples a great food to help you absorb your recommended fiber.
Many studies have shown that high fiber intake is associated with a significant reduction in body weight loss and obesity.
Eating fiber slows down the digestion of food and can make you feel full with fewer calories. This is why high-fiber foods help you lose weight by eating fewer calories in total.
Fiber can improve your digestive health and feed your gut beneficial bacteria, which can help with metabolic health and weight management.
SUMMARY:
Apples are high in fiber, which can satisfy and reduce appetite and therefore control weight control.
Very filling
The combination of water and fiber in apples makes them incredibly full.
One study found that whole apples were much more full than compote or apple juice when eaten before meals.
Also, apples take much longer to eat than fibrous foods. The duration of adoption also contributes to satisfaction.
For example, a study of 10 people found that juice could be consumed 11 times faster than whole apples.
The filling effect of apples can reduce appetite and reduce weight.
SUMMARY:
Apples have several properties that enhance the feeling of fullness which helps you lose weight to reduce your total calorie intake.
Benefits for Weight Loss
Researchers have suggested that a healthy, balanced diet can encourage weight loss, including apples.
In a study of overweight women on a low-calorie weight loss diet, eating apples was associated with weight loss.
In one study, women regularly ate apple, pear, or oatmeal cookies, the same fiber and calorie-rich foods. After 12 weeks, fruit groups lost 2.7 pounds (1.2 kg), but the oatmeal group showed no significant weight loss.
In another study, 50 people were given 3 apples, 3 pears or 3 oatmeal cookies per day. After 10 weeks the oatmeal group saw no change in weight, but those who ate apples lost 2 pounds (0.9 kg).
Additionally, the apple group reduced their total calorie intake by 25 calories per serving, while the oatmeal group ended up eating a few more calories.
In a 4-year study of 124,086 adults, apple-rich fiber and antioxidant-rich fruits were associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg).
Apples not only seem to be suitable for weight loss in adults, but they can also improve the quality of the overall diet and reduce the risk of obesity in children.
SUMMARY:
Research suggests that including apples in a healthy diet can help you lose weight and improve your overall health.
Other health benefits
In addition to promoting weight loss, apples have other benefits.
Nutrient concentration
Apples contain small amounts of vitamins and minerals and are well known for their vitamin C and potassium content. A medium-sized apple provides more than 3% of the Daily Value (DV) for both.
The fruit also contains vitamin K, vitamin B6, manganese, and copper.
In addition, the peels are especially rich in plant compounds that can reduce the risk of disease and provide many more health benefits.
Low glycemic index
Apples have a low glycemic index (GI), which is a measure of how much your blood sugar rises after eating.
Low GI foods can help control blood sugar and weight by helping to keep blood sugar levels balanced rather than trim.
Additionally, evidence suggests that a low GI diet can help prevent diabetes, heart disease, and some cancers.
Heart health
The combination of nutrients, antioxidants, and fiber in apples can lower your risk of heart disease.
Apples have been shown to lower your body's cholesterol levels and inflammation, both of which are key factors for heart health.
Other studies have shown that antioxidant-rich foods, like apples, can reduce the risk of dying from heart disease.
Adverse effects
The antioxidant activity of apples can help prevent certain types of cancer.
Several studies have linked the intake of apples and the prevention of lung cancer in adults.
Additionally, eating at least one apple a day has been shown to significantly reduce the risk of mouth, throat, breast, ovarian, and colon cancer.
Brain function
According to animal studies, apple juice can help prevent mental retardation and Alzheimer's disease.
In a study in rats, apple juice reduced mental degradation by reducing the amount of oxygen species (RS) harmful access to brain tissue.
Apple juice can also preserve neurotransmitters that are important for optimal brain function and Alzheimer's prevention.
SUMMARY:
Apples have a number of properties that can increase blood sugar control, heart health, cancer risk, and brain function.
BOTTOM LINE
Apples are a good source of antioxidants, fiber, water, and various nutrients.
Many healthy ingredients in apples can contribute to fullness and reduce calorie intake.
Incorporating this fruit into a healthy and balanced diet can be practically effective to lose weight.
Article source healthline.com
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