Research shows that apples provide many health benefits, such as reducing your risk of diabetes. However, you may wonder whether they’re fattening or weight-loss-friendly.
Apples boast a lot of water. In fact, a medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake. Water is not only filling, but it 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.
Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss. In one study, apples caused reduced calorie intake and weight loss, while oat cookies — which had a higher calorie density but similar calorie and fiber contents — did not. Apples are high in water, low in calorie density, and low in overall calories — all properties that aid weight loss.
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 studies demonstrate that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity.
Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories, which helps you lose weight. Fiber may also improve your digestive health and feed the friendly bacteria in your gut, which can also aid metabolic health and weight control.
Apples are rich in fiber, which may promote fullness and appetite reduction — and therefore weight control. The combination of water and fiber in apples makes them incredibly filling. In one study, whole apples were found to be significantly more filling than applesauce or apple juice when eaten before a meal. Furthermore, apples take significantly longer to eat compared with foods that don’t contain fiber. Eating duration likewise contributes to fullness. For example, a study in 10 people noted that juice could be consumed 11 times faster than a whole apple. The filling effects of apples may reduce appetite and lead to weight reduction.
Apples have several properties that increase feelings of fullness, which may aid weight loss by reducing overall calorie intake. Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss. In studies in women with excess weight who follow a low-calorie or weight-reduction diet, apple intake is associated with weight loss.
In one study, women regularly ate apples, pears, or oat cookies — foods with similar fiber and calorie contents. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss.
Another study gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg).
Additionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ending up eating slightly more calories.
In a 4-year study in 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg).
Research suggests that including apples in a healthy diet may promote weight loss and improve your overall health.
