Posted on Nov 28, 2018, 6 p.m.
Apples have many beneficial effects which can be mostly attributed to their antioxidant effects and positive impacts on heart health which include helping to regulate blood sugar, as published in Food Chemistry.
Apples contain fiber and phenolic compounds which have been shown to help protect against many diseases. Non-digestible fiber content of apples dodge digestive acids to reach the colon where gut bacteria thrive and feed on the non-digestible fiber to produce short chain fatty acids which are the result of fermentation in the gut. Short chain fats may help to sustain energy, stabilize blood sugar, and improve satiety to keep you full.
Eating apples has been shown to increase the numbers of healthy Clostridiales and Bacteriodes species of bacteria that are known to influence gut health. Granny Smith apples are ideal to reach for in regards to weight loss as they have more non-digestible compounds than any other apple type. Washington State University scientists suggest this type of apple may help to lower risk of disorders associated with being obese, finding obese mice fed these apple had their gut flora change to that of lean mice.
When choosing apples beware of wax coatings and pesticide residue, look for clean and perhaps choose organic over conventionally grown. The Environmental Working Group had reported that apples can be a high source of pesticide residues and petroleum based waxes used as coatings making it even more important to wash produces thoroughly before eating.
Average sized apples can contain about 4-5 grams of fiber and around 20-26 grams of carbs. They are also a great source of polyphenols that can help to prevent heart disease, lower blood pressure, and protect brain health. Apples are one of the better sources of carbohydrates as they have a slow effect on blood sugar rather than an abrupt spike, making them good snack choices.
Look for apples without soft spots and mushiness, the more firm it is the crisper it will be. Cut them up for snacks, or freeze to make an easy grab and run snack pack. They are great additions to baking recipes, and apple sauces. Cut up with yogurt they can help to give an extra boost to the probiotic snack. Eating fruit is beneficial and helps to promote weight loss. One apple a day can help you to enjoy some benefits that really can keep the doctor away.
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