How many calories are in an apple?  Health benefits and recipes

How many calories are in an apple? Health benefits and recipes

according to Data from the American Apple AssociationThere will be more than 10.7 billion pounds of apples produced in the United States during the 2022-2023 growing season. With fall just around the corner, it’s time to pick! Whether you get your apples from the farm, farmers market, or supermarket, it’s worth adding this portable and crunchy fruit to your basket. Not only are apples rich in nutrients, they are also a healthy stand-alone snack or a versatile ingredient for salads, main dishes, and desserts.

Here are some of the best reasons to add a bushel of apples to your shopping list and delicious ways to eat an “apple a day.”

apple nutritional facts

One medium apple she has:

  • 95 calories
  • 0.5 g protein
  • 0 grams of fat
  • 25 grams of carbohydrates
  • 4 grams of fiber (16% daily value (DV))
  • 8 milligrams of vitamin C (11% DV)

Most of the beneficial compounds in apples come from polyphenols (plant compounds), which are not actually listed on the Nutrition Facts label.

Health benefits of apple

The old adage about an apple a day is the antidote to everything that might have some validity. Search On apples, he points to their benefits for heart health, diabetes, cancer, gut health, weight loss, and inflammation. Sarah Schlechter, registered dietitian and owner of Belly Bucket List.

newly dimensional analysis He described apples as having “medical value,” citing research showing the protective properties of eating apples for many chronic diseases. In fact, A meta-analyses From more than forty studies, it was found that eating apples is associated with a reduced risk of cancer. The authors hypothesize that the polyphenols in apples act as antioxidants, which may prevent tumor proliferation and growth.

Some of the most impressive research on apples has to do with their heart-healthy benefits. newly Randomized controlled trial In the American Journal of Clinical Nutrition The effects of eating one apple per day on inflammatory biomarkers associated with cardiovascular disease in an obese population were studied. Researchers have found that just one apple per day for six weeks may reduce obesity-related inflammation that is commonly associated with cardiovascular disease, even without weight loss.

What is more than a second Randomized controlled trial In the American Journal of Clinical Nutrition It found that eating two apples daily for eight weeks reduced blood cholesterol in adults with high cholesterol. Once again, the researchers attribute these results to the polyphenols found in the fruit.

Another point for the polyphenol column goes into its role in gut health. Search The polyphenols in apples suggest that they may play a positive role in microbial activity in the gut, but more research is needed.

In addition to polyphenols, Schlechter said the fiber in apples contributes to their health. “Eating enough fiber can be beneficial for balancing blood sugar levels, managing satiety and aiding in digestion,” she said. search review In the Journal of the American College of Nutrition it was found that eating apples is also associated with weight loss.

Are there drawbacks to eating apples?

Apples contain natural sugars, especially fructose, sucrose and glucose. One medium apple contains 6 grams of fructose, 2 grams of sucrose and 2 grams of glucose. “Many people may not know that the fructose in apples may cause problems for those with fructose intolerance,” Schlechter said. “Because apples contain (some carbohydrates called) FODMAPS, which are fermentable fibers that cause digestive issues, some people may experience gas or abdominal pain after eating apples,” she adds.

However, these digestive issues are not the case for everyone, so many people are perfectly fine to incorporate apples into their diet.

Fun facts about apples

Besides their impressive nutritional profile, here are some other fun reasons to eat apples.

There are more than 7,500 species cultivated all over the world

Although you might stick to a party or a Honey Crisp, “There 7500 kinds of apples It is grown worldwide and is the second most consumed fruit after bananas”, according to Schlechter. About 2,500 species are grown in the United States alone.

The Gala, Fuji, Red Delicious, Granny Smith, Honeycrisp, McIntosh, and Pink Lady are some of the most common in the United States. Some are more crunchy and sweet, like Honeycrisp and Gala, while others are more tart, like Granny Smith.

The fibers are in the skin

Science indicates that the beneficial antioxidant properties of apples come from the skin.

There’s a reason the apple peel is a bit tough: It contains the majority of the fiber found in the fruit. One medium apple has 4 grams of fiber, but remove that peel and just cut the fiber in half 2 grams. Sciences It also indicates that the beneficial antioxidant properties of apples come from the skin. In other words, it’s best to snack on whole apples. Leave the crust intact, unless you really need to remove it for a recipe like apple pie.

Apples contain pectin, a vegan alternative to gelatin

The soluble fiber in apples is called pectin. This type of fiber is a starch found in the cell walls of some fruits and vegetables. After it is extracted from the plant, it is sold in liquid or powder form.

Pectin is used as a natural thickener for jelly or jam, especially with fruits that are not high in pectin, such as berries. Since pectin comes from plants, it is a vegan alternative to gelatin.

Healthy apple recipes and snack ideas

Apples are incredibly versatile and can go perfectly with any meal of the day. There are really two ways to apple dishes, either sweet or savory. Both are equally delicious. Here are some simple ways to use apples in many ways.

breakfast: “I love throwing apple cubes into my baked oats, Overnight oats Or a yogurt parfait,” said Schlechter.

Snacks: “When I’m having fun with my kids, we often make apple nachos and cut the apples into a flat ‘wafer’ shape and then top with Greek yogurt, peanut butter, sprinkles and chia seeds,” Schlechter said.

Side dishes: Sweet and crunchy apples make it the perfect ingredient for a simple salad or to add to a leafy green salad.

electric current: Apples pair well with savory dishes, such as herbed pork tenderloin or salmon tacos.

sweets: You can’t go wrong with decadent apple pie, apple pie, or a raised apple tart with caramel sauce.

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