An Apple A Day To Lose Weight

There might be more truth to the saying “an apple a day keeps the doctor away” than we thought!  Recent studies show that in fact, an apple a day might keep the weight away. Apples offer a wide range of nutritional value including a high nutrient content, high antioxidant levels and high fiber, making the fruit an extraordinary option for those who wish to keep their body nourished and keep extra weight away.

The average apple offers about 4 grams of filling fiber, 14% of the recommended daily intake (RDI) of vitamin C, 6% RDI of potassium, and 5% RDI of vitamin K. The high fiber content in apples contribute to their ability to manage weight.  Vitamin C is important in supporting immune health for it is necessary for the proper function of T-cells and phagocytes, vitamin C is also considered an antioxidant and helps combat negative oxidative stress and reduce inflammation. Potassium is essential to the proper electrolyte balance of the body, which contribute not only to hydration but also to proper function of cells that have a membrane potential, that is, cells that conduct electricity as part of their physiological function. Vitamin K has been known to ensure proper blood clotting to prevent bleeding out in case of injury. While many of these nutrients can easily be found in a basic multivitamin, nothing replaces the life force and complexity and benefit that comes from getting nutrition from the whole food.

An important aspect to consider when eating any food not just apples, is the food’s glycemic index. Glycemic index is defined as a measure of the speed at which glucose is released into the peripheral blood after it is digested. Foods with high glycemic indices are foods which are refined and highly processed, like soda. The high glucose levels in the blood are then followed by a release in insulin which help reduce blood sugar. This is important because sudden spikes in glucose and insulin in the blood, such as those caused by soda, lead to unstable blood sugar levels, more episodes of hunger, and a tendency to overeat and store fat.

Are Apples Weight Loss Friendly Or Fattening?

A big reason apples are so beneficial to overall health and weight-loss is due to the effects apples have on the glycemic index. Foods high in fiber like apples result in a much lower spike in the glycemic index which leading to decrease in appetite, stable blood sugar, decrease in insulin levels and less of a tendency to overeat. Recent studies show that the compounds in apples, fiber and polyphenols, remain undigested in the gut, enter the colon and ferment.  This fermentation process promotes the growth of healthy bacteria in the gut.  Restoring the balance of healthy bacteria reduces inflammation and contributes to feelings of fullness, which in turn can lead to weight loss. Be consistent and add apples into your diet on a regular basis for optimal health!We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Whether next to a sandwich, packed in a pie, or grabbed as a handy snack, apples might well be America's national fruit. But besides their convenience and their status as a no-brainer accompaniment to a boxed lunch, these shapely fruits have also been associated with weight loss. Some studies have compared the consumption of apples to other foods (even other fruits, like pears) and found that the round, red guys come out on top for helping people shed pounds.

What's that about? Read on to find out why dietitians believe eating apples can help you lose weight. (And while we're talking apples, check out what happens to your body when you eat one every day!)

Eating This Fruit Every Day Can Help You Lose Weight

Weight loss can sometimes be more complicated than a simple calories-in versus calories-out equation. Still, there's no denying the importance of caloric intake when you're trying to trim down.

Apples vary in their calorie counts, from as low as 80 in a small Granny Smith to around 125 in a larger honey crisp. But don't worry too much about choosing a low-calorie variety. All apples make an excellent choice for weight loss and health in general—especially when they take the place of other, higher-calorie snacks. By replacing lower-calorie options with higher-calorie alternatives, your net caloric intake will inherently be lowered, leading to weight loss, says dietitian Elizabeth Gunner, RDN.

Of course, an apple you can nosh in two bites might not be as satisfying as a higher-calorie snack, so if hunger is a concern, combine apples with a protein or fat. Adding an extra component like almond or peanut butter leads to better satiety, making you feel full longer while also remaining flavorful, Gunner says.

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Fiber and weight loss go hand-in-hand, and at around 5 grams per fruit, apples definitely qualify as a high-fiber food. (For reference, that's 20% of the daily fiber target for women and 13% for men.)

A diet high in fiber aids in weight loss in a few ways, says dietitian Lisa Andrews, MEd, RD, LD. For starters, fiber is filling, so it helps curb your appetite. Plus, the more fiber you take in from apples, the more you might boost your metabolism via a surprising route: your gut! Fiber helps promote healthy gut bacteria, which may impact how our bodies metabolize and use energy.

Staying hydrated doesn't just do wonders for your skin and keep headaches at bay. Studies have shown that increased hydration can contribute significantly to weight loss and fat loss.

Apples Make You Lose Weight: Know How

In addition to filling your water bottle on the regular, you can keep your hydration up through foods—like apples! The crunchy lunchbox favorites contain about 86% water. The high water content combined with loads of healthful fiber makes apples a wonderfully filling snack option! says Gunner.

If you don't have to monitor your blood sugar, you might not give the glycemic index (GI) much thought—but if you're looking to drop weight, it can be a handy tool. This scale from 0 to 100 indicates how much a food raises blood glucose within two hours of consumption. Apples are considered a low-GI food with a score of 36.

So, what's the connection between this number and weight loss? Eating foods with a lower glycemic index may aid in weight management because a steadier blood sugar will keep hunger at bay, explains Andrews. Foods with a high glycemic index make our blood sugars rise faster, which means we'll secrete insulin to lower blood sugar. When blood sugar is low, we become hungry and want to eat again. Between steadying your blood sugar and promoting weight loss, apples are a win-win.

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Apples are especially rich in an antioxidant called quercetin, which may reduce inflammation in the body. Reducing inflammation is all well and good on its own, but it might even pave the way for shedding pounds.6254a4d1642c605c54bf1cab17d50f1e

Inflammation is linked with obesity because it may affect insulin resistance—the way our bodies use insulin, explains Andrews. When we have insulin resistance, our bodies may produce more insulin, which makes our bodies fat. Quercetin may alter pro-inflammatory compounds in the body, and therefore impact insulin resistance. Pro tip: be sure to get the most out of apples' antioxidants by eating them the right way.

Packing a snack really doesn't get much easier than grabbing an apple as you head out the door. Besides being a godsend on busy days, the fruits' convenience factor might also contribute to your weight loss efforts.

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Convenience is a key aspect when creating healthy lifestyle choices that are sustainable for you, says Gunner. If the healthy choices you are making aren't convenient for you, then you are less likely to stick to them long-term.

Gunner's hack for eating more apples? A simple trick that you can implement in your daily life is to make healthy options, like apples, visible and easy to quickly pick up on the go. Placing fruit in a bowl and setting it on your countertop makes the food highly visible. Plus, a fruit bowl in the kitchen is aesthetically pleasing as well!