Apples are a readily available, versatile fruit that can be incorporated into diets in many ways. From Granny Smith to Gala, apples are a classic snack perfect for any time of year, but are apples good for you? Turns out, they can help you lose weight! Research suggests that including apples in a balanced diet may promote weight loss and improve overall health.
Why Apples Are a Weight-Loss Ally
Apples have several properties that increase feelings of fullness, which may aid weight loss by reducing overall calorie intake. Regarding weight loss, it’s worth noting that apples are high in water, low in calorie density, and low in overall calories. They’re also fiber-rich, which may promote fullness and appetite reduction - and, therefore, weight control.
The Power of Water and Fiber
A medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake. Water also lowers the calorie density of foods. For example, a medium-sized apple has about 95 calories. Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss.
A medium-sized apple contains about 4 grams of fiber, which is considered high given its low calorie content. This makes apples an excellent food to help you reach your recommended fiber intake. Many studies demonstrate that high fiber intake is linked to lower body weight and a reduced risk of obesity.
The combination of water and fiber in apples makes them incredibly filling. Furthermore, apples take significantly longer to eat compared with foods that don’t contain fiber. Eating duration likewise contributes to fullness. The filling effects of apples may reduce appetite and lead to weight reduction.
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Scientific Evidence
In studies of women with excess weight who follow a low calorie or weight-reduction diet, apple intake is associated with weight loss.
In one 2008 study, women regularly ate apples, pears, or oat cookies - foods with similar fiber and calorie contents. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss. In an older 2008 study, apples caused reduced calorie intake and weight loss, while oat cookies - which had a higher calorie density but similar calorie and fiber contents - did not.
Researchers also gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg). Additionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ate slightly more calories.
In a 24-year study of 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg).
Not only do apples appear to be weight-loss-friendly for adults, but they may also improve overall diet quality and reduce the risk of obesity in children.
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Fiber and Fullness
Apples are chock-full of fiber that slows down digestion and keeps you feeling full for longer. One study published in The American Journal of Clinical Nutrition showed that people who ate more fiber lost more weight and had a smaller waist circumference. A medium-sized apple contains about 4 grams of fiber, which is 16% of the recommended fiber intake for women and 11% for men. Just remember to eat the peel-most of the apple’s fiber is found there!
Foods that are high in fiber and have a high water content (apples are about 85% water!) have a low energy density. This means that apples have fewer calories per bite than other foods. In one study, researchers looked at the consumption of low-density vs. high-density foods in middle-aged women. One group consumed oat cookies while the other consumed apples. Both had a similar calorie count and amount of fiber, but the apples had a lower energy density.
Beyond Weight Loss: Additional Health Benefits
In addition to promoting weight loss, apples have several other benefits. Apples are a good source of antioxidants, fiber, water, and several nutrients. Apples are known as a major source of polyphenols, dietary fiber, carotenoids, and other nutrients. There are many documents and studies that show fruit polyphenols likely promote anti-obesity effects and exert their beneficial effects via scavenging free radicals, regulating gene expression, and altering signal transduction in target cells and tissues, especially fat tissues.
Nutrient Density
The peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits. Apples are accepted on most moderate or balanced diets, except strict ketogenic plans that strictly limit carbs.
Low Glycemic Index
Apples have a low glycemic index (GI), which measures how much blood sugar levels rise after eating. Low-GI foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them. Some evidence also suggests that a low-GI diet may help prevent diabetes, heart disease, and certain cancers.
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Heart Health
The combination of nutrients in apples may reduce your risk of heart disease. Apples have been shown to reduce your body’s cholesterol and inflammation levels, which are key factors for heart health. Other studies have found that foods rich in antioxidants, such as apples, may lower your risk of death from heart disease. Do they lower LDL (bad) cholesterol? Do they raise HDL (good) cholesterol? Overall impact on heart health?
Anticancer Effects
The antioxidant activity of apples may help prevent certain types of cancer. Research from 2016 links apple intake and lung cancer prevention in adults. Furthermore, eating at least one apple a day has been shown to significantly reduce your risk of mouth, throat, breast, ovarian, and colon cancer.
Brain Function
According to animal studies, apple juice may help prevent mental decline and Alzheimer’s disease. In one 2004 study of mice, apple juice reduced mental decline by decreasing the amount of harmful reactive oxygen species (ROS) in brain tissue. Apple juice may also preserve neurotransmitters that are important for optimal brain function and Alzheimer’s prevention.
Choosing the Right Apple
All apples make a great snack, but tart Granny Smith apples are the best for weight loss. They have a higher concentration of fiber compared to other popular apples, like Gala, McIntosh and Golden Delicious.
Calorie Count in Different Varieties
- Granny Smith: A medium-sized Granny Smith apple contains around 80 calories.
- Honeycrisp: A medium-sized Honeycrisp apple contains around 95 calories.
- Fuji: A medium-sized Fuji apple contains around 80-90 calories.
A 100g serving of apple (about one small or half a medium apple) offers just 52 calories. While protein and fat are minimal, apples’ standout feature is fiber, which supports fullness and a steady blood sugar response. A small apple weighing approximately 149-150 grams contains about 77-80 calories. A medium apple with a weight of around 182 grams provides approximately 95 calories.
Incorporating Apples into Your Diet
Apples are readily available, easy to eat on the go and versatile in cooking and baking, and they offer a bushel of health benefits.
Here are a few ideas:
- Punch up your morning oatmeal by stirring in chopped apples and walnuts.
- Dice the apples into salads.
- Combine rice and apples for a warm or cold dish. In a large bowl, combine the rice and apples. Add the oil mixture and toss to coat evenly. Serve warm or cold.
Apples vs. Other Fruits
Apples are a well-balanced choice with moderate calories, fiber, and natural sweetness. Strawberries and oranges offer fewer calories and carbs per serving, making them great for lighter snacks. Pears and bananas are slightly higher in natural sugars but still provide valuable fiber.
Other weight-loss friendly fruits
- Bananas contain potassium, which helps to boost metabolism and aids in fat burning. Bananas also have resistant starch-a carbohydrate that promotes digestion and reduces calorie absorption.
- Blueberries are an excellent weight-loss fruit because one cup has just 80 calories and 4 grams of fiber, which can help you stay full longer and prevent overeating.
- Grapefruit is low in calories, and its vitamin C content helps boost your metabolism and burn more fat, which makes it a great weight loss tool.
- Oranges contain vitamin C and antioxidants, which can help boost your metabolism and help reduce body fat.
- Pineapple is high in fiber and low in calories, making it an ideal weight-loss choice. It contains an enzyme called bromelain, which has been linked to increased metabolism and reduced fat development.
- Strawberries contain high levels of fiber, which helps keep you full longer and prevents overeating.
- Watermelon can help reduce your body fat and waist circumference due to its high water content. Watermelon is also rich in vitamins A and C, which can help with skin health and metabolism.