Apple Nutritional Facts & Weight Loss

We all know how fruits are beneficial for the body. Fruits provide various benefits to our body. Fruits are full of antioxidants, fibre, vitamins and minerals. Among the fruits apple is also one of the fruit that aids in weight loss. The apple nutritional value is very important for us to know. Apples are low in calories yet filling which helps us keeping full for a period of time. Eating apples can provide various benefits to the body. In this article we will be learning about the nutritional facts of apple and how it helps in weight loss.

Apples For Weight Loss:

• A 12 weeks study conducted on women. In that women who have instructions to eat about one and a half apple, which is nearly about 300 grams per day. They lost about 1.3 kgs over the period of study. It gives the support to the fact of apple nutritional value.
• This shows that the two most important properties of apples which helped in weight loss were their high fibre content and secondly being low in calories. These two properties makes apple an ideal weight loss fruit.
• Thus eating apples can promote a long term weight loss besides reducing the daily calorie intake.
• For better results consume apples before meals which helps in satiating and for better weight loss results.

Nutritional Facts :

Apple nutritional value is very high. These facts are for a raw, unpeeled, medium sized apple about 100 grams in size.

• Calories: 52
• Water weight: 86%
• Protein: 0.3 grams
• Carbohydrates: 13.8
• Sugar: 10.4 grams
• Fibre: 2.4 grams
• Fat : 0.2 grams

Apples Low In Carbohydrates :

• The composition of apples are mainly of carbohydrates and water. The water weight is about 86%. The sweetness in apples mainly comes from sugars. The sugars which are mainly present are usually fructose, sucrose and glucose.
• Inspite of their carbohydrate and sugar content, apples are low in glycemic index which will range from 29 to 44.
• To the knowledge glycemic index is a measure on how food affects the blood sugar to rose after consuming it. If the fruit is low in glycemic index then it can have various health benefits to the body.
• Apples are also rich in various polyphenols and antioxidants too which imparts various benefits to the body.

Fibre Content:

• The fibre content of apple give nutritional value to apple. Apples are rich in fibre. A single apple which weighs about 100 grams contains about 4 grams of fibre which meets 17% of the daily value.
• Pectin is the main component of apple and it is roughly about 15-20%. Apple pectin is a soluble fibre. It is naturally present in the apples.
• Soluble fibres have various health benefits besides providing fullness to the stomach it also helps in digestion by feeding the friendly bacteria in the gut.
• Soluble fibres expands as a gel in stomach which improves the fullness which causes weight loss besides lowering blood sugar levels and also boosting the digestive functions. Apple pectin also promotes healthy gut.

Low Calorie Density:

• Apples contain a lots of water nearly about 85%. The fruits which are high in water content can be quite filling to the stomach and also leads to reduction in the calorie intake. Also know Calorie Calculator
• Water not only helps in keeping us full but also it considerably lowers the calorie density of foods.
• According to various studies it is clear that low calorie density foods promotes fullness, helps in reducing the calorie intake and thus leading to weight loss.

Vitamins And Minerals:

Apple’s does contain vitamins and minerals but not in high amounts. However, apples are usually a good source of vitamin C and potassium.

Vitamin C: Apples contain a high amount of vitamins C. This is a powerful natural antioxidant that can help body to fight against various infections and also helps in boosting the body’s resistance. When ever we eat an apple we get a good and healthy dose of this vitamin.

Potassium: The main mineral found in the apple is potassium. Potassium plays many roles. It is related to heart health if consuming in excess amounts.

Filling Effects:

• The combination of water and fibre in the apples makes them an incredible source for filling the stomach. In a study it was visible that when whole apple was eaten it was found to be more filling than the apple juice which was consumed before the meal.
•  Because of the presence of fibre apples take significantly long time to eat as well as digest when compared to other foods which lacks fibre in them.
•  This can be explained with example, In a study it was found that 10 people who consumed apple juice was more easier than who consumed whole apples. The filling effects of apples lead to reduction in appetite thus leads to weight loss.

Full Of Antioxidants:

• Apples are rich in quercetin. It is an antioxidant which helps in reducing the inflammation in the body.
• Inflammation is also linked with obesity because it may affect insulin resistance in the body.
• Due to insulin resistance, bodies are more tend to produce more insulin which makes our bodies fat.
• Quercetin alter pro inflammatory compounds in the body, therefore leaving an impact on insulin resistance.

Other Plant Compounds:

Apples are also high in various antioxidants plant compounds which have many benefits to the body.

• Quercetin: It is a nutrient which is found in many plant foods, quercetin role is to provide anti inflammatory properties, anti viral and anti cancer effects.

• Catechins: Catechins is a natural antioxidant found in green tea especially that too in large amounts. Catechins has been shown to improve brain and muscle functions this was proved in animal studies.

• Chlorogenic acid: This is mostly found in coffee , chlorogenic acid has been found to lower the blood sugar levels and cause weight loss according to some studies.