Today’s blog, republished from my friend Danette May, is going to give you some great information on one of nature’s perfect foods…
by Danette May, Fitness Expert DanetteMay.com
If you’re not heeding the old adage of an ‘apple a day’, you need to read this.
Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.
As if that wasn’t enough, they regulate blood sugar too!
This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!
How exactly do apples help fight obesity?
It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.
Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.
Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA’s, these are the result of the fermentation by gut bacteria.
Short chain fats have many benefits like:
- Sustained energy
- Stable blood sugar
- Improving satiety and keeping you full
BUT…It’s important to choose the right variety
Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.
They found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.
Choose clean apples
Beware of pesticide residue and wax coating:
The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.
So, keep it clean, choose an organic apple over conventional ones.
Here are 4 easy ways to eat more of this variety:
1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.
2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler, apple crisp (healthy apple crisp recipe here), and pie.
3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!
4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.
Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.
Yours in Health,
(The original article source is here)
Other notes on apples nutrition:
The average apple contains about 3-5 grams of fiber, and about 20-26 grams of total carbs depending on size. I like to look at not only glycemic index of certain carb sources, but also ratio of fiber to total carbs as a good indicator of how they will affect your blood sugar. Apples are a good choice for a healthy carbohydrate source when kept in moderation.
Apples are also a good source of polyphenols that help to prevent heart disease, protect your brain health, and lower blood pressure. In addition, although type 2 diabetics can do a lot better on a higher fat, lower carbohydrate diet overall, apples are one of the better sources of carbohydrates for diabetics since they have a slow effect on blood sugar instead of abrupt.
Enjoy one apple per day for all of these health benefits and to keep the doctor away!