You’ve probably heard the old saying, “an apple a day keeps the doctor away”. There’s a good reason why this old adage hasn’t lost its vitality over the years. Did you know that eating apples regularly can lower your risk of developing certain diseases, like cancer and diabetes?
The health benefits apples provide are truly amazing. In fact, this round, red fruit even improves the health of your heart. Packed with antioxidants, vitamin C, and potassium, it’s no wonder apples are one of the most popular fruits in the world.
Not only apples are excellent for your health, but they also taste pretty great too. With so many types of apples to choose from, with a variety of colors and flavors, you’re sure to find one to suit your palate.
Enjoy the whole fruit raw as a snack, add apple slices to salads, or stew them with cinnamon and cloves for a healthy, flavorful dessert. Apples can be used in a variety of recipes or you can juice them or brew them into a warm, spiced cider.
What’s more, dieters will be happy to find out that this fruit can also aid weight loss. But where do apples fit in on the popular keto diet? Keep reading to find out more…
Are Apples Keto-Friendly?
Although apples are low in calories and fat, they are high in carbs. Therefore the fruit does not fit into a ketogenic diet. One large apple can contain over 20 grams of carbs, which will send you soaring above your daily carb limit for Keto and ultimately prevent ketosis.
For those following other diet plans, such as, calorie reduction or low fat plans, apples can be a part of a healthy, balanced diet.
Carbs in Apples
One small apple weighing 150 grams contains 17 grams of net carbs.
Calories in Apples
One small apple weighing 150 grams contains 78 calories.
|Amount: 1 small apple (150 grams)|
|Total Fat 0.3 grams||0%|
|Saturated fat 0 grams||0%|
|Polyunsaturated fat 0.1 grams|
|Monounsaturated fat 0 grams|
|Cholesterol 0 milligrams||0%|
|Sodium 1.5 milligrams||0%|
|Potassium 159.4 milligrams||4%|
|Total Carbohydrate 21 grams||7%|
|Dietary fiber 3.6 grams||14%|
|Sugar 15 grams|
|Protein 0.4 grams||0%|
|Vitamin A||1%||Vitamin C||11%|
|Vitamin D||0%||Vitamin B-6||5%|
Vitamins in Apples
Apples contain many vitamins and minerals in trace amounts, but they’re an exceptionally good source of vitamin C, also called ascorbic acid.
Ascorbic acid is a common antioxidant that has many important functions in your body and can even repair cell damage caused by free radicals.
Apples are also an excellent source of potassium to support heart health. Potassium also lowers blood pressure, prevents kidney disorders, and relieves stress.
Health Benefits of Apples
Boosts Brain Health
Apples are great for keeping your mind healthy as well as your body. In fact, studies have linked the consumption of apples to improved brain health. Eating apples regularly can even prevent the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. The catechin contained in apples has been shown to improve brain function overall.
Packed with Antioxidants
Apples are chock full of vital antioxidants in the form of flavonoids. These phytonutrients may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Apples are a good source of several antioxidants, including quercetin, catechin, and chlorogenic acid – plant compounds that offer the following benefits:
Quercetin has been shown to have anti-inflammatory, antiviral, anticancer, and antidepressant effects, according to animal studies.
Catechin is a natural antioxidant in apples that improves brain and muscle function. (Catechin is found in green tea.)
Chlorogenic acid has also been shown to lower blood sugar, which can help prevent the onset of type 2 diabetes.
A number of animal and test-tube studies suggest that the phytonutrients in apples help protect against lung cancer and colon cancer.
A study conducted in Milan, Italy showed participants who consumed 1 or more apples per day had 20% lower risk of developing colorectal cancer and an 18% lower risk of breast cancer.
Promotes Healthy Digestion and Gut Health
Apples are mainly water so they’re very hydrating which helps aid in the passage of food through the intestines. Additionally, the fruit is loaded with fiber, which promotes gut health. Apples contain pectin, a fiber that works as a prebiotic to improve the bacteria profile of your gut.
Apples are generally well tolerated by most people, but may cause digestive distress in some individuals.
Consuming apples may worsen symptoms of irritable bowel syndrome (IBS) because they contain various fibers that are sometimes associated with digestive symptoms, like gas and abdominal pain.
Their fructose content may also be problematic for people with fructose intolerance.
Health Benefits of Apple Cider Vinegar
Apple cidar vinegar is made from fermented apples and boasts some amazing health benefits. This natural medicine may taste awful, but it works well in the treatment of many ailments.
Apple cider vinegar offers potent biological effects. It kills many types of harmful bacteria in the body, lowers cholesterol, and improves heart health. The vinegar also helps lowers blood sugar levels and fights diabetes. Not only that, it can help you lose weight by reducing belly fat.
The daily dosage should not exceed 2 tablespoons per day. Taking more than one tablespoon at a time could induce nausea. You should always dilute the vinegar with a cup of water to prevent esophageal damage.
Are Apples An Acidic Fruit?
Apples are moderately acidic, falling between 3 and 4 on the pH scale. Red apples are less acidic than the sour, green ones. It is believed that eating an apple after a meal might help neutralize acid by creating an alkaline environment in the stomach.
Apple cider vinegar, which is made from fermented apples, is useful in the treatment of acid reflux and heartburn.
Are Apples Safe For Diabetics?
Absolutely! Research suggests that eating apples can actually protect against diabetes. The chlorogenic acid naturally occurring in apples has the power to lower blood sugar. Some of the antioxidants in apples may also slow down the absorption of sugars.
In fact, research conducted by the Brigham and Women’s Hospital involving 38,018 women, determined that eating 1 or more apples per day reduced the risk of developing type 2 diabetes by 28 percent!
Because apples are high in fiber and polyphenols, they have a low GI score. It is recommended that diabetics consume the whole fruit as opposed to drinking the juice, as it contains more fiber and has a lower glycemic load of about 22.
Apple juice should be consumed in moderation or avoided, as has a higher glycemic load of around 44 and can spike blood sugar is consumed in excess.
Do Apples Cure Diarrhea?
The pectin in apples helps bulk up the stool to cure diarrhea; while the fiber in the fruit provides roughage that also prevents constipation.
If you have bowel problems and suffer from loose stools or irregularity, apples may be the answer to your bathroom woes.
Are Apples Good For Weight Loss?
Because apples are low in calories and high in fiber, they can support weight loss. Eating apples regularly can keep you feeling full, thus preventing overeating and snacking in between meals.
Moreover, research shows that chlorogenic acid in apples may also promote weight loss.
Many individuals who take apple cider vinegar made from fermented apples reported significant weight loss over time.