Apples are one of the fruits that are mainly eaten in most diets because of their benefits, as it is rumored that they help in losing weight, and it is possible to eat raw apples, drink apple juice, or include them in cooking meals such as pies, and there are many food recipes in which apples are included as a basic food It can be used to get all its benefits.
Benefits of apples for diet
When apples are included in a healthy diet aimed at losing weight, the person will get the benefits that apples provide him with, which contribute to weight loss, and among the benefits of apples for dieting are the following:
It may help enhance the beneficial bacteria of the intestine, because it contains biologically active compounds, and therefore these bacteria may help improve the health of obese people, according to a study conducted on rodents.
Eating apple slices before a meal reduces the intake of approximately 200 calories, as indicated by one of the studies. Eating apples increases the feeling of satiety because it contains an amount of water and fiber. Benefits of whole apples in controlling appetite and feeling full.
It may contribute to weight loss due to several factors, namely:
- It takes time while chewing it, and the longer the chewing period, the greater the feeling of satiety, and thus reducing the amount of food eaten.
- It contains fiber, so that studies indicated that fiber is important for weight loss, as a study conducted on 124,086 adults over a period of 4 years indicated that there is a relationship between increased intake of fiber and fruits rich in antioxidants, including apples, with weight loss, as those who ate Apples reduced their weight by an average of (0.56 kilograms), and another study indicated that each group of people was given a different choice to see the effect of each of them on weight, some of them ate oatmeal cookies and some of them ate apple or pear fruit, as it was found that the group who ate apples lost (0.9 kilograms).
- Apples are full of water, as they contain 88% of it, which reduces the calorie density in them, and increases the feeling of satiety.
- There are types of apples that are sweet in taste, and thus it can be a healthy option with fewer calories when a person wants to eat foods with a sweet taste.
Apple food ration
In general, the required amount of fruit depends on age, weight, height, and physical activity, as a person needs a day from one to two cups a day of fruit in general, and the equivalent of one food portion of apple is one small apple, which contains 75 calories And 3 grams of fiber.
Degree of safety and warnings of the use of apples
Apple security level
Adults: There are no known or expected side effects of apples or apple juice, and in general it is safe for all people, except for the seeds, which are not eaten and contain a harmful substance, and eating a large amount of it may lead to poisoning.
Pregnant and breastfeeding mothers: Apples are safe in the amounts found in food, but there is not enough reliable information to know whether apples are safe in the amounts found in medicines when pregnant or breastfeeding, and to stay on the safe side, you should avoid eating large amounts of them in food.
Children: Apples are considered safe for children unless the seeds are eaten.
Contraindications for the use of apples
Here are the caveats for using apples:
- Diabetics: Apples, specifically their juice, can raise the level of sugar in the blood, so it is recommended to monitor blood sugar when consuming apples or apple juice for diabetics.
- Allergies: Apples may cause an allergic reaction in people who are allergic to birch pollen, and allergic to the rose family to which apples, apricots, almonds, plums, peaches, pears, and strawberries belong. A doctor should be consulted if any allergic symptoms appear.
General tips for losing weight
Losing weight by 5 to 10% of the total body weight causes many health benefits for humans, such as improving blood pressure, blood cholesterol, and blood sugar, so weight loss is important for those who are overweight or obese, as the key to losing weight is Changing the diet and exercising, and the following are tips and strategies for losing weight:
- Adding fruits and vegetables rich in fiber to the meals eaten daily, including apples, to increase the feeling of satiety.
- Reducing daily calories intake.
- Reducing the fat intake.
- Reducing carbohydrate and sugar intake.
- Playing sports.