Are Apples Weight-Loss-Friendly?

Apples are an incredibly popular fruit. Research shows they provide many health benefits, such as reducing your risk of diabetes. However, you may wonder whether they're fattening or weight-loss-friendly. Read on!

Low calorie density

Apples contain 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 fibre. A medium-sized apple has only 95 calories but plenty of water and fibre.

High in weight-loss-friendly fibre

A medium-sized apple contains 4 grams of fibre. This is 16% of the recommended fibre 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 fibre intake.

Many studies demonstrate that high fibre intake is linked to lower body weight and a significantly reduced risk of obesity.

Eating fibre may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fibre may help you eat fewer total calories, which helps you lose weight.

Fibre may also improve your digestive health and feed the friendly bacteria in your gut, which can also aid metabolic health and weight control.

Very filling

The combination of water and fibre 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 fibre. Eating duration likewise contributes to fullness.

The filling effects of apples may reduce appetite and lead to weight reduction.

Conclusion

Apples are ideal as a healthy snack, especially for people trying to lose weight or even maintain their existing weight.