An apple a day doesn't just keep the doctor away—it can keep the pounds away, too. Enjoying fruits and vegetables is a key part of many nutrition plans, and adding apples to your diet can provide the fiber, vitamins, and craving-kicking natural sweetness that you need to stick to your nutrition goals for weight loss.
Here, we'll take a look at the nutritional profile of apples, how enjoying apples can support healthy weight loss, the best variety of apples to help you manage your weight, ways that you can include apples in your meals and snacks, and the best way to include apples into your nutrition plan when you're trying to lose weight.
Nutritional profile of apples
The nutritional profile of apples can vary depending on size and variety.
A typical apple's nutritional profile includes:
- Calories: 95
- Protein: .4g
- Carbs: 25g
- Sugar: 19g
- Fiber: 4g
Despite the semi-high natural sugar content of an apple, its glycemic index—or the amount that your blood sugar increases after eating one—is low, due to its high fiber content.
How apples support weight loss
Apples are rock stars in the weight loss world, and for good reason. Their impressive nutritional profile and myriad health benefits make apples a great choice.
Here's why you should consider adding apples to your weight management plan:
- High fiber content. Foods with a high fiber content have the ability to help you feel full for longer periods of time, and can aid in digestion. Eating apples regularly can help you meet your daily fiber requirements, which can help create sustainable weight loss.
- Low calorie content. Apples—like many fruits and vegetables—have a high water content, creating a lower calorie count that makes them easy to fit into most weight loss nutrition plans.
- Simplicity. It's hard to beat the convenience and versatility of apples. When you're on the run and need a healthy snack, throwing an apple into your bag is a simple option. Apples don't need to be refrigerated, don't require a container, and can be eaten on the go.
In a 12-week study, overweight women who ate 1.5 apples per day lost 2.9 pounds over the course of the study compared with women who did not add apples to their diet. The results of the study suggest that high-fiber diets tend to decrease body weight—researchers noticed the same phenomenon in a group that added pears, another high-fiber fruit, to their diet.
Best types of apples for weight management
When you're browsing in-season produce and are trying to find the best apples for your health, any choice is going to be a good one. The best apple for your health is the one that you're going to eat, so choosing your favorite variety is what matters.
That being said, there are some apple varieties that offer specific health benefits, including:
- Red Delicious apples have higher levels of antioxidants than other types of apples.
- Pink Lady and McIntosh apples are known for their high vitamin C levels.
- Honeycrisp and Granny Smith apples provide the most substantial fiber boost.
Creative ways to include apples in your meals and snacks
Ready to add more apples to your diet? Whether you enjoy them alone or with other healthy foods, you'll quickly be able to see what an easy and helpful addition apples are to a balanced diet.
Check out these satisfying snacks that can help you fit more apples into your day:
- Fruit salad: Add apples to a salad of summer fruits for a fiber boost and a fun crunch.
- Apples and peanut butter: Add this satisfying snack to your daily routine, or enjoy it alongside a meal.
- Apple nachos: In the mood for a decadent dessert? Slice apples thinly and drizzle with a bit of honey. Top with sliced almonds and shredded coconut.
How many apples should you eat per day for weight loss?
Eating up to three apples each day may help with weight loss. It's important to note that unless you're eating at a caloric deficit, you won't lose substantial weight. Experts recommend adding apples to a calorically appropriate, high protein diet that's low in added sugars. Engaging in both cardio exercise and strength training can also help to support your weight loss efforts.
At Evidation, we're here to help you make the healthy decisions that make you feel your best
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We'd love to support you as you work toward becoming your happiest, healthiest self. Whether you're just getting started with improving your health or you're looking for a new component to add to your wellness toolkit, we're excited to have you on board. Click here to learn more about how Evidation works and download the app so you can get started today.
