Apples are high in water content—they're about 85% water—and rich in fiber (a medium apple contains 4 grams or about 16% of your daily value), two things you need to feel full. Apples have one other feel-full benefit: They take time to eat. Foods you can gobble down quickly tend to leave you hungry, so you end up eating more.
Apples also have a low glycemic index, which means your blood sugar levels don't spike when you eat them. So while a rosy Red Delicious or sunny Honeycrisp might taste amazingly sweet, your body is able to process the sugar in a manageable way.
And because apples are both sweet and filling, snacking on an apple can be a smart way to respond to cravings. Just be sure to eat the whole fruit, peel and all, as the peel also contains fiber and nutrients.
Rich in Essential Nutrients
Apples are a fantastic source of vital nutrients, including dietary fiber, vitamins, and minerals. A medium-sized apple contains approximately 95 calories and provides about 14% of your daily recommended intake of Vitamin C.
Heart Health
Consuming apples regularly may contribute to a healthier heart. The soluble fiber in apples, mainly pectin, helps lower LDL cholesterol levels, lower the risk of heart disease.
Specifically, these researchers found that whole apple consumption reduced total cholesterol, LDL cholesterol ("bad" cholesterol), systolic blood pressure, pulse pressure and plasma inflammatory cytokines. In turn, apple consumption can increase HDL cholesterol, the helpful form of cholesterol. These researchers state that these findings are based on 100 g to 150 g of apple consumption a day, which is about two medium-sized apples.
Weight Management
Apples make for an excellent snack choice if you're watching your weight. They are low in calories, high in fiber, and water content.
Blood Sugar Control
Despite their natural sweetness, apples have a relatively low glycemic index (GI). This means they release sugar into the bloodstream slowly, helping to regulate blood sugar levels. Eating apples may be beneficial for individuals with diabetes or those at risk of developing it.
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Apples are high in water content—they're about 85% water—and rich in fiber (a medium apple contains 4 grams or about 16% of your daily value), two things you need to feel full. Apples have one other feel-full benefit: They take time to eat. Foods you can gobble down quickly tend to leave you hungry, so you end up eating more.
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