Apples are an incredibly popular fruit. Cheap and easy to find!
According to Healtline, research shows that apples may provide health benefits such as reducing your risk of diabetes. However, you may wonder whether they’re fattening or weight-loss friendly?
Photo via Everyday Health
#1 Low calorie density
Apples boast a lot of water.
In fact, a medium size apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake.
Not only that but, water also considerably lowers the calorie density of foods. Foods with low calorie density such as apples, tend to be high in water and fiber. A medium sized apple has only 95 calories but plenty of water and fiber.
Research also revealed that foods with low calorie densities promote fullness, reduce calorie intakes and weight loss.
#2 High in weight-loss-friendly fiber
A medium sized apple contains 4 grams of fiber.
This is 16% of the recommended fiber intake for women and 11% for men, which is extremely high given their low calorie content. This makes apples an excellent food to help you reach your recommended fiber intake!
Many research also revealed that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity.
#3 Very filling
The combination of water and fiber in apples makes them incredibly filling!
One study revealed that whole apples were found to be significantly more filling than applesauce or apple juice when eaten before a meal.
Apples also take significantly longer to eat compared with foods that don’t contain fiber. Eating duration also contributes to fullness. The filling effects of apples may reduce appetite and lead to weight reduction.
All in all, apples are a good source of antioxidants, fiber, water and several other nutrients. The many health components of apples may contribute to fullness and reduce calorie intake.
Including this delicious fruit in a healthy and well-balanced diet may indeed be useful for weight loss!
By: Aishah Akashah Ahadiat