How many calories in an apple: Why an apple eats a day, keep those extra pounds away?
What makes an apple an incredible fruit? From its great taste to its indispensable health benefits, an apple is the best fruit to consider.
It helps in decreasing the risk of diabetes. Apples are considered extremely healthy food for containing magnesium, potassium, and calcium.
What are the various health benefits of eating an apple?
An apple is always known to have many health benefits. Here are some of the advantages which one can derive by including apples in their diet regularly:
Low glycemic index
Being low in glycemic index, eating an apple does not spike up your blood sugar levels instantly. It helps in weight loss management and controlling blood sugar levels. It is also helpful in preventing heart disease, diabetes, and even cancers.
The presence of antioxidants helps prevent the risk of cancer. It is useful in lung cancer prevention. Including one apple in your diet on a daily basis can help the various cancer risks as throat, ovarian, colon, mouth, and breast cancer.
Diseases like Alzheimer’s and other issues related to mental decline can be prevented by eating apples. Apple juice reduces the reactive oxygen species (ROS) to prevent damage to memory and brain functioning.
What Are The Nutrients Present in Apples?
Vitamin C and fiber are the two essential nutrients that you derive by eating apples.
The numerous health benefits derived from apples due to the presence of the following nutrients:
- Vitamin C: 14% of the recommended daily intake
- Carbs: 25 gram
- Calories: 95
- Fiber: 4 gram
- Vitamin K: 5% of recommended daily intake
- Potassium: 6% of recommended daily intake
- High in polyphenols which work as antioxidants
- Calcium: 13 milligram
Is Apple Useful For Weight Loss Management?
It is a low-calorie fruit with a high density of water constituent of about 86%. This property makes you feel fuller and reduces calorie intake. Even fiber content is higher in the apples aiding to your weight loss.
Four grams of fiber is present in a medium-sized apple, making it an excellent food to reach your recommended fiber intake. As the high fiber content slows down your digestion process, it contributed to your weight loss by restricting your calorie intake with appetite reduction.
It helps in improving metabolic health by feeding the friendly bacteria in your gut. Apple contains several properties that induce the feeling of fullness for a longer time.
The perfect combination of fiber and water tends to control your appetite by making you feel fuller and thus aid weight loss management by reducing the calorie intake.
Apple contributes to the overall diet quality. In various studies, it shows that a group of people eating three apples a day show a considerable reduction in weight. It is rich in antioxidants which crucially helps in weight-loss management.
Is Apple Useful For Belly Weight Loss Management?
Yes! Apples have the potential to reduce your belly fat without any potential side effects. The polyphenols present in apples are the major contributor in inducing the metabolism and aiding the process of weight loss.
It helps in lowering the LDL cholesterol levels and prevents heart diseases.
Does the natural sugar present in apple aids the weight gain?
No, apples do not contribute to the weight gain if consumed in the regulated quantity. It helps in losing weight. The natural sugar present in apple does not spike the blood sugar level.
Apple is a low glycemic index food and high in fiber content which slows down the digestion process and provides even energy for a longer duration. Eating apple in excess may lead to weight gain. The sugar present in the apple can also damage your teeth if consumed in excess.
How Many Apples in a Day to Lose Weight?
A recent study revealed that apples aid the good bacteria in your gut which is beneficial in losing weight. The non-digestible compounds present in the apple are responsible for promoting the growth of bacteria. It is recommended to eat one medium-sized apple a day to keep the restricted sugar intake.
Like other fruits, apple is a rich source of vitamins, fiber, and other antioxidants. If consumed as per the recommended servings of one medium size, it can yield many health benefits. Eating apple half an hour before the meal can help you to cut down on your calories with a lesser intake of food.
Other Benefits Of Eating Apples
Some other significant advantages of eating an apple a day are as follows:
- The presence of pectin helps in reducing the risk of cardiovascular diseases, removes toxins from the body, and delays the absorption of glucose.
- The ursolic acid present in the skin of apple results in increased muscle growth and loss of weight
Some warnings associated with apples: side effects of eating apples
There are specific side effects associated with eating apples, even in moderate quantities which are as follows:
- The skin of an apple is bound to contain pesticides and even wax to give a fresh look which can hamper your health in the long term
- Green apples are acidic which promotes the acid reflux symptoms
- Even fresh apple juice does not have the same alkalizing effects as the fresh apple bears.
Most of the red apples are considered safe and do not cause any harm if consumed in moderate quantities. The green apples are prone to create acid reflux in some people. Try to purchase organic apples that will not have any pesticide effect.
Over other processed forms, fresh apples are the best source of nutrients with higher fiber content, less impact on blood sugar levels, and more antioxidants. I hope you like the post on how many calories in an apple? Share it with your family and friends.
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