2. Weight Loss Friendly
Due to the high fibre content of apples, they help to keep us full, without consuming a high number of calories.
Studies demonstrate this too. One found that eating a whole apple increases feelings of fullness for four hours longer than consuming apple juice or puréed apples. This is because a whole, raw apple has its fibre content intact, whereas juiced apples have their fibre removed and cooked apples lose fibre during the heating process.
It’s also thought that whole apples reduce the rate at which our stomachs empty, the so-called gastric emptying rate. The slower this rate, the longer the time until we feel hungry again. The study concluded that “Gastric emptying is slower after whole apple consumption causing a greater sensation of fullness and satiety than puree or juice in healthy adults”.
In addition to the fibre content, apples contain water, which can also help us feel full. Sometimes, we may mistake thirst for hunger. So filling up on watery foods such as apples can help to reduce our overall calorie intake.
If we feel fuller for longer, we’re less likely to choose unhealthy or calorific snacks between meals – so make your next mid-morning or afternoon snack an apple.