Senior Health Apples for Weight Loss 10/20/2023 | By Novella Lui, RD, M.H.Sc., EatingWell.com Can eating actually help you lose weight? Two dietitians talk with EatingWell.com about the merits of eating apples for weight loss. When you open any social media app, you will come across a range of weight-loss tips and diets promising weight-loss results. With so much information out there, it’s easy to forget that some everyday foods can add volume to your meals and snacks without adding many calories and help you reach a healthy weight. Apples are an excellent option for a healthy weight-loss diet. The sweet and tart fruit is budget-friendly, convenient, and loaded with nutrients. Find out why apples might have an edge when it comes to losing weight with input from two registered dietitians. Six benefits of eating apples for weight loss Apples are: 1. Low in calories Apples help to promote weight loss because they are naturally low in calories. Depending on size, apples provide 80 to 130 calories per fruit. The natural sugars in apples can also help keep cravings for sweets at bay, according to Melissa Mitri, MS, RDN, a nutrition writer and owner of Melissa Mitri Nutrition. 2. High in fiber As noted above, the main mechanism in weight loss is reducing your calorie intake. Foods that have fiber can help you eat less because they are satiating. Apples are one of these foods that promote fullness. According to the USDA, an apple packs 4 to 5 grams of fiber, providing about 12% to 16% of your recommended daily fiber intake. 3. A low-glycemic food The glycemic index, a relative ranking system, measures how fast and how much certain foods’ sugars raise your blood sugar levels. According to the American Diabetes Association, apples are a low-glycemic food, with a glycemic index between 34 and 38, depending on the variety, meaning they won’t cause major blood sugar spikes after eating. 4. High in fluids Apples are so juicy because of their high water content, with water making up 85% to 86% of their weight. Along with fiber, the moisture in apples keeps you full and hydrated, helping temper your appetite. 5. Rich in antioxidants One of the reasons you could experience weight gain could be due to increased inflammation in the body. Apples have anti-inflammatory benefits due to their antioxidant nutrients. A 2022 review in the Journal of Inflammation Research indicates that quercetin, a type of antioxidant flavonoid (plant pigment) found in apples, may have anti-inflammatory properties to ward off insulin resistance and the development of atherosclerosis. 6. A convenient snack Apples are a quick and convenient snack that you will need to chew and swallow, pacing you so you can fully listen to your body for fullness cues. How to enjoy apples while managing a healthy weight Apples have beneficial nutrients your body needs, but eating the fruit alone can’t help promote weight loss. Rather, eating a wide array of foods that includes nutritious carbs, protein and unsaturated fats could support managing a healthy weight. Enjoy them as a snack with protein: One classic way to eat apples is by pairing them with nut butters or cheese to make a filling snack. Add them to your morning meal: Start with a nutritious and filling breakfast to help set the tone of the day. This way, you will be less likely to experience the symptoms of skipping meals, such as anxiety, low energy, and cravings. Include them in your mains: Who says apples are only for desserts? Apples go great with savory dishes, creating endless possibilities of flavor. EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com. ©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Start eating more apples today with recipes from Seniors Guide: Port Baked Apples Recipe Read More Novella Lui, RD, M.H.Sc., EatingWell.com Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications.