Counting Calories in Apples: The Sweet and Healthy Choice
Apples are an extremely nutritious fruit, and the number of calories in apples far outweighs the health benefits it offers. The calories in apples work in your favor and so does the taste. Years ago, apples were native to Central Asia and were called Malus domestica. Now, they’re grown in many countries.
The calories in apples come from fiber and sugar, while nutrients like vitamin C and different types of antioxidants are also present. Even though there are fewer calories in apples, they are extremely filling. Studies show that eating apples is good for you and your health in several ways.
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Calories in Apples
Not only are apples good for you, but they also make a really delicious snack. The calories in apples are as few as 116 with 5.4 grams of fiber per large fruit, which makes them really low in calories and high in fiber (223 grams). They have also been shown to help people lose weight. The nutrition in apples will keep you satiated for a long time.
As per a study, women got the same number of calories from three apples that they got from three pears or three oat cookies every day for ten weeks. However, the apple group lost 2 pounds (0.91 kg), whereas the pear group lost 1.6 pounds (0.84 kg), and the oat group’s weight didn’t change.
Moreover, an observational study of 124,086 people found that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period.
The benefits of apples don’t stop here. Apples are super good for you in many ways. As apples and other low-calorie fruits make you feel fuller, you may eat less of other foods throughout the day. It’s especially interesting that an apple is almost three times as filling as a chocolate bar.
Research shows that the best way to control hunger and appetite is to eat whole apples instead of drinking apple juice.
Is Three Apples a Day Too Much for Weight Loss?
There is no doubt that apples as a fruit help if you are trying to lose weight, but how many apples should you eat per day?
You have to consider your overall diet. Counting only the number of calories in apples or the calories you’re consuming through the fruit won’t help; you will have to maintain a calorie-deficit diet to slim down.
It’s difficult to miss the fact that eating three apples a day can make you eat more calories. A medium-sized apple with skin has about 95 calories, so eating three of these fruits will add nearly 300 calories to your daily intake.
If you don’t eat less or skip dessert because of these extra calories, they won’t help you lose weight. For instance, if you eat an apple before dinner that has 95 calories but skip dessert and save 300 calories, the apple will help you lose weight.
So it’s really on your overall diet and the number of calories you’re consuming vs the number of calories you’re burning in a day.
What Are the Health Benefits of Eating Apples?
1) Apples are not a substitute for a toothbrush, but they can stimulate the production of saliva in your mouth and reduce tooth decay by lowering the levels of bacteria.
Keeps Alzheimer’s disease at bay. (Image via Unsplash / James Yarema)
2) Apple juice may help keep Alzheimer’s disease at bay, according to researchers. In a research study, it was found that the subjects when fed an apple enhanced diet had higher levels of the neurotransmitter acetylcholine and did better in maze tests than those who were provided a regular diet. Hence, apples may be able to improve brain function and longevity in humans as well.
3) The health benefits of apples are nothing short of amazing. Apples are high in soluble fiber, which binds with fat and cholesterol in the intestine. This can lower blood cholesterol levels.
4) Eating apples can help prevent plaque buildup in the arteries, which can lead to coronary artery disease. Apple skins are packed with antioxidants that prevent the cholesterol you eat from solidifying in your arteries.
How Many Apples Should You Eat in a Day?
Consuming anywhere between 1-3 apples a day is generally considered safe. Considering the calorie content of apples (116), if you’re trying to lose weight, you may want to skip dessert cravings and unhealthy snacks.
Replace them with apples, although you will also have to keep a calorie count to make sure you’re not eating too many calories through apples. Keeping in mind the calories in apples, it’s advisable to eat 1-2 apples every day. With its rich fiber content and vitamins, apples can be a nutritious, filling, and healthy option.
Overall, the health benefits of apples are numerous, and adding this fruit to your diet can help support optimal health and well-being. Whether eaten whole, sliced, or cooked, apples are a delicious and nutritious addition to any meal or snack.
Healthy Apple Recipes to Add to Your Diet
If you are looking for healthy apple recipes to use up those apples, or simply add that extra zing to your dessert, check out these below mentioned recipes you can try.
1) Apple Crumble
Delicious apple crumble (Image via Unsplash/ Max Nayman)
The oats and almonds in this dish provide fiber, healthy fat, and antioxidants—not to mention a more interesting texture—to complement the soft cooked apples.
2) Cinnamon Oatmeal Pancakes with Apples
Cinnamon oatmeal pancakes with apples. (Image via Unsplash/ Adana Eisagholian)
A bowl of these pancakes will give your body the fiber and protein it needs to stabilize blood sugar levels as it absorbs the rush of sugar that comes with a stack of flapjacks. A simple way to include apples in your pancakes is to make a large batch of applesauce and keep it handy, as applesauce is good for health and provides extra fiber.
Apple pie with oven-toasted oats and chopped almonds. (Image via Unsplash / Priscilla Du Preez)
3) Apple Pie
In this, you top the pie with crunchy, oven-toasted oats and chopped almonds for added texture. Not only does the topping add a crispy nutty bite, but it also delivers a hit of calcium, making this dessert a healthier choice than you might think!
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Edited by Bhargav
