There are so many wonderful things to say about an apple that it is difficult to begin. Let’s start with the phytonutrients of an apple, they can help to regulate blood sugar.
With an American population struggling with obesity, the ability to regulate blood sugar with apples is huge! The polyphenols in apples help to prevent spikes in blood sugar, which is a fabulous mechanism in apples that allows us to eat a sweet-tasting treat that is actually good for us.
Not only are the enzymes in the apple inhibited in the breakdown into simple sugars, the polyphenols in the apples also decrese how much glucose is absorbed by the digestive tract. The activity of the pancreas and the way glucose is absorbed are altered making it easier to eat and apple and regulate blood sugar levels.
While apples don’t have as much fiber as once thought, the way their pectin works with other phytonutrients in the apple work together to give us the blood fat lowering effects associated with higher fiber amounts. Pectin alone does not demonstrate the same stellar results.
Apples are a full product fix. You can’t take any single element of an apple and expect it to recreate the wonders we experience when eating the entire apple. That would be why drinking apple juice isn’t the same as eating an apple, or even eating applesauce. The whole apple, consumed as nature intended is what gives us all the amazing benefits.
An additional benefit to eating whole apples is the satiety we experience. Researchers have compared people who ate whole apples to those who either ate applesauce, or drank apple juice only to find that those who ate whole apples experienced greater satiety.
To get a similar benefit, you may consider eating a whole apple about fifteen minutes before eating a meal. You may find that you consume between 9% and 16% fewer calories at that meal. This means a reduction of between 150 and 200 calories a meal. Subtract the 60 calories from the apple you ate and you still have a better net reduction in calories than if you had done nothing.
The next time someone offers you an apple, take it! Not only are you enjoying a healthy snack, you are providing health benefits for your body in the future.