“An apple a day keeps the doctor away” is one of the most well-known sayings of all time, and more and more, this adage has proven accurate, with scientific studies to back it up. Studies show that apples can help us reduce weight, maintain weight loss, cut our risk for developing diabetes and cancer, and protect our hearts by lowering cholesterol. (1)
Crisp, tart, sweet, delicious and healthy – apples make an ideal snack!
How apples can help you reach and maintain a healthy weight
Because apples contain fiber and polyphenols that are non-digestible, they help boost the growth of healthy bacteria in your gut – the kinds that help you to shed weight. A study published in the journal Food Chemistry backs up this claim, demonstrating that the fiber and polyphenols, rather than going through the normal digestive process, end up in the colon, where they are fermented. There, they make a home for the friendly, healthy bacteria that promote weight loss. (2)
Another great reason to munch on apples for weight loss is because their fiber content makes them super satiating. For one apple, you will get a whopping 5.5 grams of fiber (with the skin) and a mere 120 calories. The high water content also makes this a filling and hydrating snack. (3)
Cut your risk of developing diabetes with delicious apples
When it comes to reducing your risk of developing type-2 diabetes, apples are one fantastic go-to food of choice. In a 2013 Harvard School of Public Health study, apples were one of the fruits identified as significantly lowering one’s risk of developing type-2 diabetes. In the study, which included 187,382 subjects, results showed that participants who ate at least two servings per week of specific fruits, including apples, saw a 23 percent reduction in the risk of developing type-2 diabetes compared to subjects who consumed less than that amount. (4)
Additionally, the soluble fiber in apples supplies a substance called galacturonic acid, which helps control blood sugar. Blood sugar control is a known help for diabetes patients. (5)
Keeping cancer at bay with the help of apples
According to the American Institute for Cancer Research (AICR), apples play an important role in reducing your risk of developing cancer. This is because their rich antioxidant content can protect cells from cancer-causing oxidative damage. Studies have even shown that the phytochemicals in apples can suppress breast cancer tumor growth. (6)
More research is needed in this area, but the current studies are very promising.
Apples can help lower your cholesterol
In a study from Florida State University, researchers discovered that older women that began an apple-eating regimen showed a whopping 23 percent drop in their levels of LDL (bad) cholesterol, along with a nice four percent increase in the HDL (good) cholesterol, over a six-month period. (7)
There are several kinds of apples for you to enjoy. Did you know that there are 25 different varieties of apples? Find out what they are and the unique tastes and benefits of each by reading the Prevention website’s article about apple types.
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