Eat Apples, Lose Weight

By Liz Vaccariello
Sep 19, 2013

Summer's end may have you feeling a bit down, but if you're anything like me, it's a comfort to know that the treasures of fall — Halloween, the leaves turning color, and apples (and apple picking!) — are just around the corner. We all know that apples help keep the doctor away, but I was fascinated to learn just how healthy my favorite fall fruits really are. Here, incredibly healthy reasons to go bananas for apples:

1. Apples Help You Lose Weight.

Apples are packed with fiber (with over 4 grams per medium apple) and water, so your stomach will stay satisfied longer and want less food. Studies out of Brazil have shown that people who eat at least three apples or pears a day lose weight. In one study, groups were given either oat cookies, apples or pears three times a day. The group given oat cookies did not lose weight while those that ate either the apples or the pears lost an average of nearly three pounds over the course of twelve weeks. What's more, the fruit-munching group had lower blood glucose levels.

2. Apples stabilize blood sugar.

Around one gram of apples' fiber is the soluble kind, which slows the digestion of food and the entry of glucose into the bloodstream, which prevents spikes of sugar and insulin that can lead to type 2 diabetes. One group of researchers discovered that women who ate at least one apple a day were 28 percent less likely to develop diabetes than those who ate none.

3. Apples fight high cholesterol.

Apples are low in calories (only 95 per medium fruit) and high in the soluble fiber pectin, which helps lower artery-damaging LDL blood cholesterol levels. A study publisehd in the Journal of Functional Foods found that an apple a day lowered study participants' LDL by 40% compared to people taking a placebo. Since high cholesterol can harden arteries (which can lead to a heart attack or stroke), lowering cholesterol levels is a key step to maintain a healthy heart.

4. Apples prevent high blood pressure.

Adults who eat apples are 37 percent less likely to have hypertension, according to a recent food database analysis. Scientists believe antioxidants found in the skin may contribute to keeping blood pressure in check, so don't ditch that peel!

Add these healthy tips to your skinny fiber routine and move closer to your weight loss goals. 

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