“Too sweet? Whether apples are really good for health, whether they can interfere with weight loss and how much they should be eaten on April 1, 06:08: How many sugar in apples (photo: freepik/azerbaijan_stockers) is a well -known proverb that “one apple per day drives a doctor”, may be true. But instead of taking it for granted, it is better to make sure that apples are useful. Here’s what research is talking about fruit consumption daily. Read also: freshness and taste.”, – WRITE ON: ua.news
How many sugar in apples (photo: Freepik/Azerbaijan_stockers)
The known proverb that “one apple per day drives away a doctor” may be true.
But instead of taking it for granted, it is better to make sure that apples are useful. Here’s what research is talking about fruit consumption daily.
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Is it harmful to eat an apple daily?
Actually not. Although they contain fructose, natural sugar in all fruits, they are a valuable part of a healthy diet. Their nutrient density and fiber content contribute to overall health, which makes them a useful choice for daily consumption. To be more precise, medium -sized apples usually contain approximately 4.4 grams of fiber, which can help you satisfy your daily recommended consumption rate of 25 grams for women and 38 grams for men. Apples are also considered one of your five portions of fruits and vegetables, which should be daily. Because they contain sugar to minimize blood sugar jumps, control the size of the apple and combine them with protein and healthy fats such as nut butter, cheese or yogurt.
What is the nutritional value of apples?
Here is a breakdown of one middle apple with a peel, about a baseball ball or a small fist:
- Calories: 95
- Carbohydrates: 25 g
- Fiber: 4.4 g
- Sugar: 19 g
- Protein: 0.5 g
- Total fat: 0.3 g
- Sodium: 1.8 mg
- Potassium 194.7 mg (4% of the daily norm)
The benefit of apples for health
It is important to note that you get more nutritious value by eating a whole apple with a peel.
Eastern digestion: Cellulose in apples can help normalize the bowel. In addition, pectin in the skin of apples serves as a prebiotic, maintaining healthy microbioma and overall health of the intestine. Microbiomy plays a crucial role in various aspects, including mental well -being, risk of disease and immune function.
Weight control: Apples can help control weight, especially if they consume them instead of more calories and less healthy dishes. Studies that specifically evaluate the impact of apples on weight control in people are limited. But there is one 2015 that found that more consumption of fruits and vegetables, as well as increasing the consumption of apples and pears was inversely associated with weight gain.
Foods high in fiber and high water content such as apples, Promote saturationso you feel more full than, say, eating cookies. Fiber slows down the emptying of the stomach and causes a feeling of satiety that lasts longer than, for example, the use of juice that does not contain much fiber.
Heart health: There are ambiguous results, including the consumption of apples and heart health. But significant studies associate diets rich in fruits and vegetables and low food content, with a reduced risk of cardiovascular disease and hypertension, as can be seen in those who adhere to Dash’s diet. Increasing consumption of fruits and vegetables, including apples, can promote the health of the cardiovascular system, maintaining the balance of intestinal microbiome, facilitating weight control and providing antioxidants that help to neutralize free radicals associated with the risk of cardiovascular disease.
Potential side effects of apple use
- Diarrhea. Excess fiber can cause diarrhea. For example, people with diseases such as Crohn’s disease, diverticulitis, gastroparesis, ulcerative colitis, new colostoma or new ileostoma may have to avoid apples, especially with skin.
- Bloating and gases: people with irritable bowel syndrome (CRC), which are sensitive to fructose, can be difficult to carry apples. Peel cleansing can help reduce some of these symptoms as the skin contains insoluble fiber, which can exacerbate digestive problems.
- Food allergies. People who are allergic to apricots, plums, almonds, peach, pear and strawberries can also be allergic to apples and should be avoided.
- Increasing blood sugar. Although apples are healthy low -calorie foods, they naturally contain a lot of sugar, which can contribute to increased blood sugar, especially in people with impaired glucose or diabetes. However, compared to other fruits, apples have a lower glycemic index, which means that they do not increase blood sugar in the same extent as some other carbohydrate products.
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Conclusion
Apples are usually safe to eat daily if you do not have food allergies or other medical reasons to avoid them. Always contact your healthcare provider if you are not sure whether your food is right for you or not. Thanks to the content of fiber and water, apples help to normalize digestion and can help you longer To hear full, so they can play an important role in weight control. They also contribute to the daily amount of fiber and the amount of fruits and vegetables.
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Legal information. This article contains general reference information and should not be considered as an alternative to the doctor’s recommendations. NV is not responsible for any diagnosis made by the reader on the basis of site materials. NV is also not responsible for the content of other online resources, which are present in this article. If you are worried about your health, consult your doctor.