5-Day Apple Diet For Weight Loss Charushila Biswas Hyderabd040-395603080 December 13, 2019
Have a party to attend in a week, but you still have to lose at least 5 pounds to fit into your favorite dress? Well, fret not! We have a plan for you to lose up to 6 pounds in 5 days! All you need to do is follow the Apple Diet Plan.
Apples are nutrition-dense fruits that aid weight loss, fight cancer, reduce the risk of type 2 diabetes, prevent gallstone formation, boost immunity, and prevent the development of cataract (1), (2).
Therefore, the 5-day Apple Diet will not only help you lose weight but also improve your overall health. However, you should also keep in mind that working out regularly and making a significant change in your lifestyle can help to lose weight quickly and in a healthy way.
In this article, we will tell you why the apple diet works, the 5-day diet plan you can follow, and exercises you can do. We also have a delicious recipe in store for you! Take a look!
- Apple Diet for Weight Loss
- What Is The Apple Diet?
- How Does The Apple Diet Work?
- The 5-Day Apple Diet Plan
- Foods To Eat During The Apple Diet
- Foods To Avoid During The Apple Diet
- Apple Diet Recipe
- Role Of Exercise
- Benefits Of The Apple Diet
- Side Effects Of The Apple Diet
- Expert’s Answers For Readers’ Questions
- The Best Fruits for Weight Loss
- Apples Are Loaded with Fiber
- Apples Have a Low Energy Density
- Apples Have Good Nutrients
- Strawberry Corn Salsa
- Balsamic-Goat Cheese Grilled Plums
- Berry White Ice Pops
- Lime-Honey Fruit Salad
- Strawberry Lime Smoothies
- Crunchy Peanut Butter Apple Dip
- Mixed Fruit with Lemon-Basil Dressing
- Citrusy Fruit Kabobs
- Creamy Berry Smoothies
- Fresh Fruit Salsa with Cinnamon Chips
- Grilled Stone Fruits with Balsamic Syrup
- Avocado Fruit Salad with Tangerine Vinaigrette
- Grapefruit, Lime & Mint Yogurt Parfait
- Frozen Pineapple-Kiwi Pops
- Honey-Yogurt Berry Salad
- Strawberry Tomato Salsa
- Frozen Berry & Yogurt Swirls
- Picnic Berry Shortcakes
- Avocado Fruit Salad
- Double-Nut Stuffed Figs
- Frosty Watermelon Ice
- Apple-Nut Blue Cheese Tartlets
- Watermelon Cups
- Northwest Cherry Salsa
- Frozen Watermelon Lemon Cream Tarts
- Chili-Lime Grilled Pineapple
- Mango Avocado Spring Rolls
- Star-Spangled Parfaits
- What exactly are the health benefits of apples?
- 1. Whiter, healthier teeth
- 2. Avoid Alzheimer’s
- 3. Protect against Parkinson’s
- 4. Curb all sorts of cancers
- 5. Decrease your risk of diabetes
- 6. Reduce cholesterol
- 7. Get a healthier heart
- 8. Prevent gallstones
- 9. Beat diarrhea and constipation
- 10. Neutralize irritable bowel syndrome
- 11. Prevent hemorrhoids
- 12. Control your weight
- 13. Detoxify your liver
- 14. Boost your immune system
- 15. Prevent cataracts
- Apples keep your heart healthy
- Apples aid digestion
- Apples for dental care
- Apples reduce your risk of stroke
- Apples help treat anaemia
- Apples give you better cognitive function
- Apples lower your risk of brain disease
- Apples are a great prebiotic
- Apples cause weight loss
- Apples improve hair and skin
- Apples prevent type 2 diabetes
- Apples fight cancer
- Apples boost your immune system
- Apples help asthma sufferers
- Apples give you strong bones
- Apples are a good way to detox
- Other health benefits of apples
- Health benefits
- Health risks
- Apples and pesticides
- Are apple seeds poisonous?
- Apple history and facts
- Amount of Saturated Fat in An apple
- Top three an apple products high in saturated fat
- Apples, raw, with skin – Nutritional Content and Chart
- Amount of saturated fat per 100 Calories
- Content per Typical Serving Size 1 cup, quartered or chopped (or 125 g)
- Macronutrients in Apples, raw, with skin
- Grams of saturated fat in an apple (per 100g)
- Effect of Preparation and Storage on saturated fat
- Average Content for an apple
- Median Amount
- Highest saturated fat Content per 100g
- Highest Amount of saturated fat per Serving
- Nutritional Information Summary
- Which Are the Best Fat Burning Fruits?
- Apple For Weight Loss: 4 Ways How The Wonder Fruit Helps Cut Belly Fat
- Here are the reasons why apple helps in weight loss
- Eating Fruit Can Actually Help You Lose Weight. A Nutritionist Explains
- The 6 Most Nutritious Apples You Can Buy
Apple Diet for Weight Loss
- What Is Apple Diet?
- How Does The Apple Diet Work?
- The 5-Day Apple Diet Plan
- Foods To Eat During The Apple Diet
- Foods To Avoid During The Apple Diet
- Apple Diet Recipe
- Role Of Exercise
- Benefits Of The Apple Diet
- Side Effects Of The Apple Diet
What Is The Apple Diet?
The apple diet is a 5-day diet plan where a major portion of your meals will comprise of apples. On Day 1, dieters are allowed to eat only apples for breakfast, lunch, and dinner. On Day 2, dieters are allowed to eat apples for breakfast and dinner, and for lunch, apple and veggies. Day 3 to Day 5, the dieters are allowed to eat fruits, fresh fruit juices, vegetable smoothies, proteins, and dairy along with apples for each major meal.
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How Does The Apple Diet Work?
The ideal components for a diet, apples, are rich in minerals, vitamins, and fiber and also have very few calories, amounting to around 80 to 100 calories depending on the size of the fruit. An effective laxative, apples are also nutritious and beneficial for the nervous system, which is why they are included in many diet routines. However, for this diet, the apple is the star! The fiber in the apple binds to the fat molecules, preventing fat absorption. The fiber bound fat is then directly excreted from the body. Apples also make you feel fuller for a longer time. Eating an apple before every major meal will make you feel less hungry and prevent you from overeating.
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The 5-Day Apple Diet Plan
The 5-day apple diet requires the dieters to eat only apples and fluid on day one. For the rest of the four days, the dieters will be allowed to eat mostly apples along with other nutrition-dense foods but not exceeding 1200 calories per day.
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1. Day One
Why This Works
Breakfast, lunch, and dinner should comprise of apples and only apples, amounting to around 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrients, and dietary fiber. These nutrients are essential for maintaining proper body fat percentage, good cardiovascular health, and improved brain function, and preventing diabetes, Alzheimer’s, and GI tract irritation. Drink enough detox water and water to keep yourself hydrated throughout the day.
2. Day Two
|Breakfast||1 apple and a glass of skim milk or soy milk (if gluten sensitive)|
|Lunch||An apple and greens salad with two carrots and half a beetroot is ideal. Make a light salad dressing with mint leaves, Dijon mustard, olive oil, salt, and pepper.|
On day two, eat apples along with a healthy vegetarian lunch. This will help you to get other essential nutrients from the veggies. Olive oil is a rich source of good fats that will help retain the cell membrane integrity. Make sure to keep sipping on detox water and drink a good amount of water throughout the day.
3. Day Three
|Breakfast||1 apple + 1 slice multigrain bread+ scrambled eggs|
|Lunch||1 apple+ Bengal gram salad with cucumber, tomato, onion, mint leaves, salt, and pepper.|
|Evening Snack||1 cup low-fat yogurt|
This day can be called as protein day. Proteins are the building blocks of our bodies. Therefore, start your day with a good protein source like scrambled eggs (use one whole egg). If you are a vegetarian, you may have a glass of milk instead of eggs. Bengal gram is rich in protein and will help you feel full for a longer time. Yogurt will help with digestion. For dinner, eat a good source of protein and 1 apple. For two days you ate mostly apples, your body does not have enough energy for digestion and metabolism. So, do not eat too much food. Fill yourself up with water and detox drinks.
4. Day Four
|Breakfast||1 apple + kale smoothie|
|Post Lunch||1 small bowl watermelon or 1 orange|
|Evening Snack||1 cup green tea|
Start your day with an apple and kale smoothie. Kale helps you lose weight and makes you full for a longer time. The vegetarian lunch will help you get all the essential nutrients from the different types of veggies. Include a lot of green leafy and colorful veggies. On this day, take a post-lunch snack break. Have a glass of fresh fruit juice or any whole fruit. For your evening snack, green/black/white tea is highly recommended as it contains antioxidants and will help your body flush all the toxins out. Have a vegetarian dinner along with an apple. This will soothe your digestive system.
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5. Day Five
|Post Lunch||2 almonds or 1 peach|
|Evening Snack||1 cup green tea + 1 digestive biscuit|
On this day, dieters will be allowed to eat fruits, veggies, good fats, good carbs, and proteins. This will help to revive your body from the low-calorie diet you had been following for the past few days. As you have followed a step-by-step procedure of introducing all the foods that you want the body to metabolize, on the last day, when you eat a complex amalgamation of foods, your metabolism will stay active and help burn the calories without making you feel weak.
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Foods To Eat During The Apple Diet
Fruits & Veggies – Seasonal fruits, local fruits, green leafy veggies, and colored vegetables.
Proteins – Chicken without skin, fish, eggs, lean cuts of turkey and beef, tofu, mushrooms, and soy chunks.
Dairy – Low-fat milk, low-fat yogurt, and cheese (in limited amounts).
Herbs & Spices – coriander leaves, mint leaves, rosemary, thyme, dill, fennel, rose petals, ginger, garlic and onion powder, coriander and cumin powder, turmeric, chili powder, garam masala, fenugreek, mustard seeds, etc.
Bread & Biscuits – multigrain or wholegrain bread and biscuits.
Fats & Oils – Olive oil, rice bran oil, canola oil, ghee, and mustard oil. All in limited amounts.
Beverages- Fresh fruit juices, fresh tender coconut water, buttermilk, detox drinks, fresh vegetable juices, and smoothies.
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Foods To Avoid During The Apple Diet
Fats & Oils – Lard, butter, coconut oil, mayonnaise, and dalda.
Beverages – Packaged fruit juices, packaged coconut water, carbonated drinks, and alcohol.
Proteins – Chicken with skin, processed meat, beef, and pork.
Dairy – Cream cheese or cheese in excess amounts, full-fat milk, and full-fat yogurt.
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Apple Diet Recipe
Turkey Wrap With Mint Chutney
What You Need
- 1 tortilla bread
- 1/2 cup lean ground turkey
- 1 teaspoon ginger-garlic paste
- 1/4 onion chopped
- 1/2 tomato chopped
- 1 lettuce leaf chopped
- 1/4 apple chopped
- 1/2 teaspoon garam masala
- 1/4 teaspoon chili powder
- A handful of mint leaves
- Lemon juice
- 2 tablespoon rice bran oil
How To Cook
- In a frying pan, add the oil and fry the ginger-garlic paste until brown.
- Add the turkey meat, chili powder, salt, and garam masala. Stir fry until the meat is cooked well.
- To make the mint chutney, wash the mint leaves, remove the stems and toss them into the blender. Add a pinch of salt and a dash of lime juice. Give it a spin.
- Heat the tortilla bread on a skillet or oven.
- Add the hot turkey meat.
- Top it with chopped onions, tomatoes, and lettuce leaf.
- Add the mint chutney on top and roll the tortilla bread to make it into a delicious turkey wrap.
Cook the soy chunks the same way as the turkey is cooked and then follow the rest of the steps to make a delicious soy chunk wrap. check out what to eat and what avoid to loose weight quickly.
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Role Of Exercise
Working out is a must if you want to lose weight, especially if you are overweight. However, since on the first two days you will be on a very low-calorie diet, it is better to avoid any rigorous workout routine. Stick to yoga and meditation. From the 3rd day on, you can follow your regular exercise routine or you may start running, walking, running up the stairs, jumping rope, yoga, dancing, squats, swimming, pilates, jogging on the spot, push-ups, sit-ups, etc. Make sure to lose weight first and then build muscle. For building muscles, go for strength training exercises.
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Benefits Of The Apple Diet
- Will help you lose weight by making you feel full, hence, curbing the hunger pangs.
- Eating apples every day will help prevent the risk of stroke, heart disease, and also lower cholesterol levels.
- This diet is pocket-friendly and is super simple.
- This diet will prevent you from drinking packaged fruit juices that contain artificial flavor, color, and sweetener.
- This diet helps to bring the metabolism of your body right back up in a slow and steady process.
- This diet is a balanced diet that comprises of vegetables, fruits, protein, dairy, good fats, good carbs, micronutrients, and dietary fiber.
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Side Effects Of The Apple Diet
- You may become bored with eating apples right before every major meal.
- Those who are used to eating a lot of calories without burning them may become irritated and experience mood swings, as this diet is tough to follow for the first two days.
- You may feel weak and sleepy.
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The first two days are crucial. Drink enough water or detox water along with the apples. Also, if you feel weak, experience muscle pain, joint pain, etc., at any time during the diet, immediately stop the diet and see a doctor. Also, we recommend that you take your doctor’s or dietitian’s advice before starting this diet. Weight loss depends on various factors such as age, height, body type, current weight, activity level, medical history, and genes. Therefore, one weight loss plan will not work out for every individual. Remember, health is wealth.
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Expert’s Answers For Readers’ Questions
How much weight can you lose on the apple diet?
You can lose up to 6 pounds by following the apple diet. Make sure to work out and get adequate rest.
Can I take an apple in the form of juice?
You may, but eating a whole fruit is much healthier. This is due to the fact that juicing degrades the micronutrients and enzymes of the fruits. Also, since you will depend solely on apple for the first two days, eat the fruits to get the feeling of being full. You can drink fresh apple juice (without straining) on the 4th and 5th days.
Is going on the apple diet effective for losing weight?
Yes, you can lose weight with the apple diet. You will be eating apples before major meals, which will make you feel full. Therefore, you will feel less hungry and as a result, you will eat less. Regular workouts will help you further with burning fat and building muscle.
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Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.
The Best Fruits for Weight Loss
Hoping to lose some weight or maintain pounds you’ve lost? It’s time to hit up the produce aisle and grab some healthy fruits. Fruit not only helps target belly fat, but it can also reduce the risk of some types of cancer and other chronic diseases.
Plus, fruits provide essential vitamins and minerals, fiber and other nutrients crucial for good health. Indeed, fruits are part of a well-balanced and healthy eating plan, according to the Centers for Disease Control and Prevention. If you want to get some of the best fruit, try joining a CSA farm share, which is when a farm offers a certain number of “shares”—a membership or a subscription—to the public.
If you can’t get to the grocery store, canned or frozen fruits are also nutritious options. Just be sure to choose ones without added sugar, syrup or other ingredients that pack on calories. And remember to combine your weight-loss plan with a daily exercise regimen (after speaking with your health care provider).
Here are some fruits to integrate into your eating plan that can help you shed pounds.
This juicy fruit is loaded with water and low in calories, making it ideal to eat for weight loss. Consuming watermelon will ensure you’re hydrated. And when you’re getting plenty of water, your body can work optimally. Also, when you’re hydrated, you won’t confuse thirst with hunger and overeat unhealthy fare. Combine watermelon and some savory and spicy ingredients for a refreshing twist with our simple and quick watermelon gazpacho recipe. Or, try our salad that offers the sweetness of watermelon, tartness of lime, saltiness of feta and olives, and semi-spicy herbaceousness of arugula.
It’s true that all berries are good for you. But tiny blueberries are the best of the bunch, especially for your figure—the CDC says that one cup of blueberries is 83 calories. Blueberries boast lots of nutrients, which helps them fight fat by boosting your metabolism and efficiently burning calories. And since they’re brimming with fiber, they’ll help keep you satisfied. Buckwheat flour infuses our hearty pancakes with extra protein, fiber and nutrients, and blueberry sauce is the perfect topping. Or try our smoothie, a great breakfast substitute packed with protein and fiber sure to keep you satisfied until lunchtime.
Pears are high in the fiber pectin, which has been shown to suppress appetite. Plus, all the fiber in pears helps keep you satisfied longer. And pears may reduce your cholesterol levels and your risk of coronary heart disease. Instead of turning to the vending machine, grab a pear—with the skin on so that you benefit from its filling fiber—to curb cravings. These blushing cranberry pears make a simple dessert.
Apples are easy to carry as a snack, and they’re low in calories (a medium-sized apple is 72 calories, says the CDC) and lack sodium or fat. So, they can be a component of any weight-loss diet. Apples are one of the best fruit sources of filling fiber, which means you’ll be satisfied enough to avoid binges throughout the day. In fact, research has shown that eating a fiber-filled apple before a meal can fill you up so you eat fewer calories. Plus, they can help reduce your cancer risk, promote heart health and give you energy, to boot. They’re also helpful at balancing blood sugar, which can help you make better snacking decisions because you won’t be desperate to get something into your belly quickly. Check out 10 healthy apples recipes that you’re guaranteed to love.
Eating half of a grapefruit before each meal can lower levels of insulin, a fat-storage hormone, which can lead to weight loss. Because grapefruits are loaded with water, they keep you hydrated and satisfied, helping you eat less. Plus, the fruit contains fat-burning enzymes, categorizing it as a weight-loss superfood. And because it takes more energy to digest this fruit, it helps you burn more calories. This fruit powerhouse also is a good source of protein, vitamin C, folic acid and potassium. Cook the cod here in the microwave and mix in the grapefruit and vegetables for a quick and healthy one-dish meal.
A medium, slightly green banana will boost your metabolism and fill you up. A banana is a great way to boost energy and an ideal post-workout snack. Opt for a banana over an energy bar to ensure that you’re really getting a healthy treat. Plus, a banana can help prevent muscle cramps and regulate your blood pressure. Start your day with these banana waffles. And instead of a grilled cheese sandwich at lunch, try this grilled peanut butter and banana sandwich.
From Granny Smith to Gala, apples are a classic snack perfect for any time of year, but are apples good for you? (Check out our guide to the most common types of apples.) Turns out, they can help you lose weight! Here’s how:
Apples Are Loaded with Fiber
Apples are chock-full of fiber that slows down digestion and keeps you feeling full for longer. One study published in The American Journal of Clinical Nutrition showed that people who ate more fiber lost more weight and had a smaller waist circumference. A medium-sized apple contains about 4 grams of fiber, which is 16% of the recommended fiber intake for women and 11% for men. Just remember to eat the peel—most of the apple’s fiber is found there! By including fibrous, healthy foods like apples in your diet, you’ll start crowding out the junk food, ultimately reducing your overall calorie intake and losing weight.
Psst! Here’s the best way to store your apples.
Apples Have a Low Energy Density
Foods that are high in fiber and have a high water content (apples are about 85% water!) have a low energy density. This means that apples have fewer calories per bite than other foods. In one study, researchers looked at the consumption of low-density vs. high-density foods in middle-aged women. One group consumed oat cookies while the other consumed apples. Both had a similar calorie count and amount of fiber, but the apples had a lower energy density. At the end of 10 weeks, researchers found that the oat cookie group hadn’t lost any weight, while the apple group lost weight and consumed fewer calories overall.
If you want to lose weight, try cutting out these two foods.
Apples Have Good Nutrients
Apples also have other nutrients and compounds that help promote growth of healthy bacteria in your gut. Although bacteria may sound undesirable, it’s actually important to have good bacteria—they help balance the bad bacteria that lives on junk food. By supporting the good bacteria, you’ll help reduce chronic inflammation, which increases the risk of obesity.
All apples make a great snack, but tart Granny Smith apples are the best for weight loss. They have a higher concentration of fiber compared to other popular apples, like Gala, McIntosh and Golden Delicious. Just don’t expect the same benefits in cooked apples—heating the apples can destroy some of the nutrients.
By upping your apple intake, you can start making a big difference in your health! Check out a fun way to eat apples, and find 10 rules to help you keep the weight off for good.
Try These Healthy Fruit-Filled Recipes 1 / 28
Strawberry Corn Salsa
This recipe makes art in a bowl! All the colors of summer are captured in this salsa with a fresh, light flavor perfect for snacking between swims or to kick off a backyard barbecue. This can be served with chips or alone as a side dish. —Catherine Goza, Charlotte, North Carolina Get Recipe
Balsamic-Goat Cheese Grilled Plums
Make a real statement at your summer dinner party with this simple and elegant treat. Ripe plums are grilled, then dressed up with a balsamic reduction and sprinkled with tangy goat cheese. —Ariana Abelow, Holliston, Massachusetts Get Recipe
Berry White Ice Pops
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut Get Recipe
Lime-Honey Fruit Salad
Nothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. —Victoria Shevlin, Cape Coral, Florida Get Recipe
Strawberry Lime Smoothies
Peak-of-freshness strawberries make this thinner, easy drink a summer staple. —Elizabeth Johnson, Greenville, South Carolina Get Recipe
Crunchy Peanut Butter Apple Dip
My mom got this peanut butter dip recipe from a neighbor years ago. She always made it for us kids in the fall when apples were in season. Now I make it for my children. —Juli Meyers, Hinesville, Georgia Get Recipe
Mixed Fruit with Lemon-Basil Dressing
A slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois Get Recipe
Citrusy Fruit Kabobs
Fresh, fruity—and lower in sodium and fat—this kabob recipe is a great pick! —Mary Relyea, Canastota, New York Get Recipe
Creamy Berry Smoothies
Who can tell that this delicious smoothie is made with tofu? No one (especially your kids)! The blend of berries and pomegranate juice makes this welcoming drink a refreshing delight. —Sonya Labbe, West Hollywood, California Get Recipe
Fresh Fruit Salsa with Cinnamon Chips
Lime and basil really brighten the flavors in this colorful salsa. It’s best when scooped up on a homemade cinnamon chip. —Navalee Hylton, Lauderhill, Florida Get Recipe
Grilled Stone Fruits with Balsamic Syrup
Get ready to experience another side of stone fruits. Hot off the grill, this late-summer dessert practically melts in your mouth. —Sonya Labbe, West Hollywood, California Get Recipe
Avocado Fruit Salad with Tangerine Vinaigrette
On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio Get Recipe
Grapefruit, Lime & Mint Yogurt Parfait
Tart grapefruit and lime are balanced with a bit of honey in this cool and easy parfait. —Lois Enger, Colorado Springs, Colorado Get Recipe
Frozen Pineapple-Kiwi Pops
Kiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops.—Colleen Ludovice, Milwaukee, Wisconsin Get Recipe
Honey-Yogurt Berry Salad
I wanted my family to eat more fruit but not more sugary ingredients. This berry salad lets you play with different low-fat yogurts and fruits. —Betsy King, Duluth, Minnesota Get Recipe
Strawberry Tomato Salsa
Here’s a sweet and tangy salsa that’s miles away from the spicy version people expect. Serve it as an appetizer with tortilla chips for scooping, or make it part of the main event and spoon it over chicken or pork. —Amy Hinkle, Topeka, Kansas Get Recipe
Frozen Berry & Yogurt Swirls
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin Get Recipe
Picnic Berry Shortcakes
You can make the berry sauce ahead of time and chill. Then assemble the entire dessert right before the picnic or party. —Frieda Bliesner, McAllen, Texas Get Recipe
Avocado Fruit Salad
This dish is simply delish. I’m glad a friend gave me the recipe. My family loves it, and so do I. —Mildred Sherrer, Fort Worth, Texas Get Recipe
Double-Nut Stuffed Figs
We have a family member that has diabetes, so dessert can get tricky. These sweet, nutritious stuffed figs keep us all happy. —Bob Bailey, Columbus, Ohio Get Recipe
Frosty Watermelon Ice
For a different way to serve watermelon, try this make-ahead frozen dessert. It’s so refreshing on a summer day…and you don’t have to worry about seeds while you’re enjoying it. —Kaaren Jurack, Manassas, Virginia Get Recipe
Apple-Nut Blue Cheese Tartlets
These tasty appetizers look and taste gourmet, but they’re easy to make and have loads of blue cheese flavor. The phyllo shells and filling can be made in advance—just fill the cups and warm them in the oven before serving. —Trisha Kruse, Eagle, Idaho Get Recipe
This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste of Home Test Kitchen Get Recipe
Northwest Cherry Salsa
We have five cherry trees—and I like to use every bit of fruit that doesn’t get eaten right off of them. We enjoy salsa on a variety of dishes, especially this turkey. —Margaret Slocum, Ridgefield, Washington Get Recipe
Frozen Watermelon Lemon Cream Tarts
These fruit tarts are so refreshing on a hot summer day! They are extremely healthy and convenient, and just a few ingredients means they’re easy to make, too. —Bethany DiCarlo, Harleysville, Pennsylvania Get Recipe
Chili-Lime Grilled Pineapple
I love grilled pineapple. This recipe combines the fruit’s natural sweetness with the tart and spicy flavors of lime and chili powder. It’s great for dessert and even as a side dish with ham or pork chops. —Geraldine Saucier, Albuquerque, New Mexico Get Recipe
Mango Avocado Spring Rolls
As a fan of mangoes and avocados, I love these wraps. You can substitute tortillas for rice paper wrappers, and lettuce or spinach for sprouts. —Gena Stout, Ravenden, Arkansas Get Recipe
The best time for this dessert is mid-summer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten up the patriotic colors.—Anne Theriault, Wellesley, Massachusetts Get Recipe
What exactly are the health benefits of apples?
You don’t have to be a nutritionist to realize that apples are healthy. Not only do they come in their own packaging – meaning you can eat the skin – they are also full of healthy nutrients. The healthy reason to eat them are endless but we have ranked the top 15 benefits of apples. (We also ranked the benefits of mushrooms, too!) So what makes apples so healthy? The nutritional profile. In 2004, the USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two types of apples — Red Delicious and Granny Smith — ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin — a medium-sized apple offers about four grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives apples a huge list of health benefits.
1. Whiter, healthier teeth
Apples won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. This is the single thing that causes most teeth issues.
2. Avoid Alzheimer’s
A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. The mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
3. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods (ahem, apples) may be protected against Parkinson’s disease, a condition characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. Researchers at Cornell University have identified several compounds — triterpenoids — in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer. These are the 10 cancer myths you need to stop believing stat.
5. Decrease your risk of diabetes
Women who eat apples — at least one a day — are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. The reason this is a health benefit of apples is because this fruit is loaded with soluble fibre, the key to blunting blood sugar swings.
6. Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
7. Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease. Ever wonder what sex does to your heart? You’re about to find out.
8. Prevent gallstones
This is one of the apple benefit is eye opening. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre (ahem, apples again) to help you control your weight and cholesterol levels.
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down. Did you know your poop can tell you lots about your health?
10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods. And people with IBS understand all too well how food can make symptoms worse, but learning about high-fibre foods they can eat (like apples) is key. Find out if you are wasting your money on the wrong probiotics.
11. Prevent hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids. Here comes the benefits of apples again: apples are a great source of fibre which can help keep you regular. A healthy digestive system means a healthy body.
12. Control your weight
This is one of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre — like apples — will fill you up without costing you too many calories.
13. Detoxify your liver
Your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits, like apples. This is everything you need to know before you even think about doing a detox.
14. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. That’s one of the most unexpected health benefits of apples.
15. Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants — like apples — are 10 to 15 percent less likely to develop cataracts. So, as you can see, apple benefits are endless!
Next, check out which diseases start with your gut bacteria, and don’t miss the constipation causes you may not know about.
Apples are arguably the best fruit for health and wellness. This highly nutritional fruit will increase weight loss, reduce signs of ageing and ward off diseases like cancer, Alzheimer’s and diabetes!
An apple a day keeps the doctor away, or so says the old wives’ tale. It turns out, like always, the wives were right! Apples have a multitude of health benefits, in fact researchers have described them as a “miracle fruit”. This everyday fruit is an unsung hero that will make you lose weight, look younger and ward off all sorts of diseases
To start your lesson at the apple academy of good health, here are some important fast facts:
- A medium apple is approximately 95 calories, 25g of carbohydrates and 4g of fibre.
- One apple is equal to 1.5 cups of fruit.
- Apples are good sources of Vitamin C, Potassium, Vitamin K.
- You will also find apples contain magnesium, copper and vitamins A, E, B1, B2 and B6.
- Eat apples with the skin on as it contains half the fibre content and lots of antioxidants.
Discover the full extent of this fruit’s superpowers in this list of reasons to eat more apples!
Apples keep your heart healthy
Apples work wonders for your ticker! The Women’s Health Study surveyed nearly 40,000 women over seven years and found that those who ate apples had up to 22 per cent reduced risk of cardiovascular disease .
What’s more, eating apples reduces the risk of high blood pressure and the high fibre content lowers bad cholesterol and increases good cholesterol. One study found that middle-aged people eating an apple a day for four weeks led to a 40 per cent drop in bad cholesterol !
Apples aid digestion
The fibre in apples stimulates the release of gastric and digestive juices. This ensures smooth bowel movements and the prevention of constipation, diarrhoea and IBS.
Apples for dental care
The act of eating an apple cleans your teeth and gums and it also has antibacterial properties. Crunching down on an apple also stimulated saliva production which in turn protects your teeth from decay.
Apples reduce your risk of stroke
A Dutch study of 20,000 people has found that eating apples lowers your risk of stroke by 52 per cent! This is because white fruits like apples and pears are high in dietary fibre and a flavonoid called quercetin .
Apples help treat anaemia
Apples are also a rich source of iron. They increase your red blood cell count, improve circulation and organ function
Apples give you better cognitive function
Ingesting apples increases your brain’s acetylcholine levels and consequently aids concentration, problem-solving, and memory.
Apples lower your risk of brain disease
Four large studies presented at the Alzheimer’s Association’s International Conference in 2017 reveals that plant-based diets may prevent dementia. The phytonutrient compounds in apples have antioxidant effects which help to reduce Alzheimer’s diseases . Apples also halt the breakdown of dopamine-producing nerve cells, which can lead to Parkinson’s .
Apples are a great prebiotic
Pectin in apples acts like a probiotic and improves good bacteria in the gut. This kick-starts your metabolism, eliminates bad bacteria and maximises the absorptions of nutrients.
Apples cause weight loss
Apples are low in calories and high in fibre and water which increases satiety and reduces overeating. One study published in Food Chemistry suggests that Granny Smith apples have fewer carbs and more nondigestible compounds than Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious . These compounds help you feel full and cause healthy gut bacteria which is linked to obesity.
Apples improve hair and skin
Apples have a wealth of powerful antioxidants to counteract the damage done by free radicals – the nasty things that cause signs of premature ageing and pigmentation. In fact, the super fruit is ranked second only to berries in levels of antioxidants!
When applied topically, apple paste stimulates circulation and cell renewal, combats acne for glowing skin. Apple juice can even be used as a hair conditioner or dandruff treatment!
Apples prevent type 2 diabetes
One study of 38,000 healthy women has found those who eat an apple a day have a 28 per cent lower risk of type 2 diabetes than the non-apple eaters . This is thanks to the fruit’s fibre and flavonoids.
Apples fight cancer
This is an extremely delicate topic, but studies have found that eating apples daily can lower the risk of cancer of the lung, prostate, liver, colon and breast. In layman’s terms, apple peel contains potent antioxidants and triterpenoids that stop the growth of cancer cells.
Apples boost your immune system
Apple skin contains an antioxidant called quercetin which boosts your body’s immune function, especially during times of stress.
Apples help asthma sufferers
Apples are also a natural treatment for asthma due to the anti-inflammatory properties of quercetin. . This protects the lungs from oxidative damage and improves immune function.
Apples give you strong bones
Three fancy-named compounds: kaempferol, quercetin, and myricetin are found in the fruit. They are responsible for reducing inflammatory conditions like arthritis and gout. Eating fruit can also improve bone density and calcium as you age.
Apples are a good way to detox
An apple is the best cure for a big weekend because the fibre, vitamin and minerals will flush out toxins in the liver.
Other health benefits of apples
There are just too many benefits to list! Apples also play a part in preventing gallstones, treating and preventing haemorrhoids, preventing cataracts, improving vision and protecting the stomach lining from adverse effects of painkillers and drugs.
As it turns out, apples are severely underrated! Go grab a bag of Granny Smiths and start eating your way to better health!
Often called a “miracle food” and a “nutritional powerhouse,” an apple a day really may keep the doctor away as they’re one of the healthiest foods a person can eat. These round and juicy fruits are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.
“Apples are high in polyphenols, which function as antioxidants,” said Laura Flores, a nutritionist based in San Diego. “These polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.”
All of these benefits mean that apples may mitigate the effects of asthma and Alzheimer’s disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.
Here are the nutritional facts from the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:
|Nutrition Facts Serving size: 1 large apple (8 oz / 242 g) Raw, edible weight portion Calories 130 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.||Amt per Serving||%DV*||Amt per Serving||%DV*|
|Total Fat 0g||0%||Total Carbohydrate 34g||11%|
|Cholesterol 0mg||0%||Dietary Fiber 5g||20%|
|Sodium 0mg||0%||Sugars 25g|
|Potassium 260mg||7%||Protein 1g|
Apples are loaded with vitamin C, especially in the skins, which are also full of fiber, Flores said. Apples contain insoluble fiber, which is the type of fiber that doesn’t absorb water. It provides bulk in the intestinal tract and helps food move quickly through the digestive system, according to Medline Plus.
In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which, in turn, helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate about 75 grams (2.6 ounces, or about one-third of a cup) of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, a professor and chair of the department of nutrition at Florida State University. Additionally, the women’s levels of good HDL cholesterol increased by about 4 percent, according to the study.
When it comes to polyphenols and antioxidants, Flores explained that they “work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.” A 2017 article published in Trends in Food Science & Technology adds that blood pressure may also be reduced in those with or at risk of hypertension, which also lowers the risk of cardiovascular disease. A decreased risk of Type 2 diabetes, which can also lead to cardiovascular disease, was found in a study of more than 38,000 women and was also attributed to certain polyphenols and the high-fiber content of apples.
There may be respiratory benefits to eating apples, as well. “Apples’ antioxidant benefits can help lower the risk of asthma,” Flores told Live Science. A 2017 study published in the journal Nutrients indicates that the antioxidants in a variety of fruits and vegetables, including apples, potentially decrease the risk of asthma by helping control the release of free radicals from inflamed cells in the airways and in the oxygen-rich blood coming from the heart.
“Eating apples in excess will not cause many side effects,” Flores said. “But as with anything eaten in excess, apples may contribute to weight gain.”
Furthermore, apples are acidic, and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples could be up to four times more damaging to teeth than carbonated drinks.
However, according to the lead researcher, David Bartlett, head of prosthodontics at the Dental Institute at King’s College in London, “It is not only about what we eat, but how we eat it.” Many people eat apples slowly, which increases the likelihood that acids will damage tooth enamel.
“Snacking on acidic foods throughout the day is the most damaging, while eating them at meal times is much safer,” Bartlett said in a statement from King’s College. “An apple a day is good, but taking all day to eat the apple can damage teeth.”
Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.
Apples come in shades of red, green and yellow. The seeds contain a tiny bit of cyanide but you’d have to eat well over a hundred in one sitting for a lethal dose. (Image credit: )
Apples and pesticides
“Most apples will have pesticides on them, unless they are certified organic,” Flores said. In 2018, the Environmental Working Group, a nonprofit environment and human health organization, concluded that 98 percent of conventional apples had pesticide residue on their peels. However, the group also said that “the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.”
Washing apples well helps remove pesticides, according to the Colorado State University Extension Service. “Washing apples and making sure you rub the skin in some way will do the trick,” Flores said. “You can do this with your hands or a fruit scrubber.” However, using chemical rinses and other treatments for washing fresh produce is not recommended because the Food and Drug Administration has not evaluated those products for safety or effectiveness.
Some researchers say not to worry about pesticides. Dr. Dianne Hyson, a research dietitian at the University of California, Davis, writes that laboratory tests have shown very low levels of pesticide residue on apple skins.
Are apple seeds poisonous?
Apple seeds, also called pips, contain a chemical compound called amygdalin, which can release cyanide, a powerful poison, when it comes into contact with digestive enzymes. Whole seeds pass through your digestive system relatively untouched, but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful, as the body can handle small doses of cyanide, but if you or a child chews and swallows a lot of seeds, you should seek medical attention immediately.
How many seeds are harmful? According to John Fry, a consultant in food science, about 1 milligram of cyanide per kilogram of body weight will kill an adult person. Apple seeds contain about 700 mg (0.02 ounces) of cyanide per kilogram; so about 100 grams (3.5 ounces) of apple seeds would be enough to kill a 70-kilogram (154 lbs.) adult. However, an apple seed weighs 0.7 grams (0.02 ounces), so you would have to munch on 143 seeds to get that amount of cyanide. Apples typically have about eight pips, so you’d have to eat the seeds of 18 apples in one sitting to get a fatal dose.
The first apples grown in North America were planted by European settlers in the Massachusetts Bay Colony. (Image credit: )
Apple history and facts
Apples originated in the mountainous region of present-day Kazakhstan. The trees grew 60 feet tall and produced fruit in all sizes between a marble and a softball in shades of red, green, yellow, and purple, according to Cornell University. According to the University of Illinois Extension service, apples were consumed at least as far back as 6500 B.C.
Various trade routes passed through these trees, and apples were likely picked by hungry traders, who then discarded the seeds along their paths and probably carried the seeds with them to plant in other destinations. The seeds naturally hybridized with other local species, producing thousands of different types of apple trees across Europe and Asia. The seeds eventually made it to other continents and countries, including North America and New Zealand.
The first apples grown in North America were planted by European settlers in the Massachusetts Bay Colony. Newton Pippin apples were the first type of apple to be exported from the colonies, when they were sent to Benjamin Franklin in London. Today, nearly 25 percent of apples grown in the U.S. are exported around the world.
More fun facts about apples from the University of Illinois Extension service:
- There are 7,500 varieties, or cultivars, of apples grown throughout the world and 2,500 varieties in the U.S.
- The world’s top apple producers are China, the United States, Turkey, Poland and Italy.
- Apples are grown in all 50 states.As of 2010, the U.S. Department of Agriculture reported that 60 percent of the apples produced in the U.S. were grown in Washington state, 13 percent in New York, 6 percent in Michigan, 5 percent in Pennsylvania, 3 percent in California and 2 percent in Virginia.
- In 1730, the first apple nursery was opened in Flushing, New York.
- The science of apple growing is called pomology.
- Apples are members of the rose family, Rosaceae
- Check out even more fun facts about apples from the University of Illinois.
- Review more apple crop yield statistics from the USDA National Agricultural Statistics Service.
- Find information on fruit and vegetable safety from the CDC.
This article was updated on Dec. 12, 2018 by Live Science Contributor Rachel Ross.
Amount of Saturated Fat in An apple
Welcome to the nutritional saturated fat content in 4 different types of an apple, ranging from 0.068 g to 0.021 g per 100g. The basic type of an apple is Apples, raw, with skin, where the amount of saturated fat in 100g is 0.028 g.
0.028 g of saturated fat per 100g, from Apples, raw, with skin corresponds to 0% of the saturated fat RDA. For a typical serving size of 1 cup, quartered or chopped (or 125 g) the amount of Saturated Fat is 0.04 g. This corresponds to an RDA percentage of 0%.
The percentage of the recommended daily allowance (RDA) for saturated fat is based on a 20 g RDA level for a mature adult.
Top three an apple products high in saturated fat
Below is a summary list for the top three an apple items ranked by the amount or level of saturated fat in 100g.
Following on from the three top an apple items or products containing saturated fat we have a more comprehensive break down of Apples, raw, with skin, and the highest item containing saturated fat which is Apples, raw, without skin, cooked, microwave. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 4 types of an apple.
At the bottom of the page is the full list for the 4 different types of an apple based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the saturated fat content in an apple.
Apples, raw, with skin – Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Apples, raw, with skin should be considered along with the saturated fat content. This food profile is part of our list of food and drinks under the general group Fruits and Fruit Juices.Other important and saturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 52 kcal (3% RDA), the amount of Protein is 0.26 g, the amount of Fat is 0.17 g and the amount of Carbohydrate is 13.81 g (11% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the saturated fat levels in an apple.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Apples, raw, with skin has a nutritional value score of 15 out of 100.
Amount of saturated fat per 100 Calories
100 calories of apples, raw, with skin is a serving size of 1.92 g, and the amount of Saturated Fat is 0.05 g (0% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.5 g (0% RDA), Fat 0.33 g (0% RDA), Carbohydrate 26.56 g (21.15% RDA). This is shown in the saturated fat RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1 cup, quartered or chopped (or 125 g)
For the food Apples, raw, with skin the typical serving size is 1 cup, quartered or chopped (or 125 g) which contains 0.04 g of Saturated Fat. In terms of the gram weight and total content for this serving the Calories content is 65 kcal, the Protein content is 0.33 g, the Fat content is 0.21 g and the Carbohydrate content is 17.26 g. The percentages are shown below in the saturated fat chart, for the typical serving of saturated fat and the related and important nutritional values.
Macronutrients in Apples, raw, with skin
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, quartered or chopped or 125 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 1.1 (kcal).The number of calories from Fat is 1.8 (kcal).The total calories from carbohydrate is 62.1 (kcal).
Grams of saturated fat in an apple (per 100g)
This list of 4 types of an apple, is brought to you by www.dietandfitnesstoday.com and ranges from Apples, raw, without skin, cooked, microwave through to Apples, raw, without skin where all food items are ranked by the content or amount per 100g. The nutritional saturated fat content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much saturated fat in an apple.
The list below gives the total saturated fat content in the 4 items from the general description ‘an apple’ each of which show the saturated fat amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 4 food items shown in the saturated fat chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for an apple based on our density score out of 100 (ranked by the amount of saturated fat per 100g) is shown in the below nutritional density chart.
The corresponding Calories for an apple ranked by the amount of saturated fat per 100g is shown below in the an apple calories chart.
Effect of Preparation and Storage on saturated fat
The level of saturated fat can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 4 items. The highest amount of saturated fat from the 4 raw items is in Apples, raw, without skin, cooked, microwave where the content is 0.068 g per 100g. The number of food items which are cooked are 2 items. The highest amount of saturated fat from the 2 cooked items is in Apples, raw, without skin, cooked, microwave where the amount is 0.068 g per 100g. Comparing raw and cooked an apple shows that cooking can change the levels of saturated fat by 0 g in a 100g serving.
Average Content for an apple
The average (or more correctly the arithmetic mean) amount of saturated fat contained in 100g of an apple, based on the list below of 4 different items under the general description of an apple, is 0.04 g of saturated fat. This average value corresponds to 0.2 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 52.25 kcal, the average amount of Protein is 0.27 g, the average amount of Fat is 0.27 g and the average amount of Carbohydrate is g.
The median value of Saturated Fat is found in Apples, raw, without skin, cooked, boiled which in 100g contains 0.058 g of Saturated Fat. For this serving the amount of Calories is 53 kcal, the amount of Protein is 0.26 g, the amount of Fat is 0.36 g and the amount of Carbohydrate is 13.64 g.
Highest saturated fat Content per 100g
Using the list below for the 4 different an apple nutrition entries in our database, the highest amount of saturated fat is found in Apples, raw, without skin, cooked, microwave which contains 0.068 g of saturated fat per 100g. The associated percentage of RDA is 0 %. For this 100g serving the Calories content is 56 kcal, the Protein content is 0.28 g, the Fat content is 0.42 g, the Carbohydrate content is 14.41 g.
The lowest amount of saturated fat in 100g is in Apples, raw, without skin which contains 0.021 g. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 48 kcal, the amount of Protein is 0.27 g, the amount of Fat is 0.13 g, the amount of Carbohydrate is 12.76 g.
The difference between the highest and lowest values gives a saturated fat range of 0.047 g per 100g. The range for the other nutrients are as follows; 8 kcal for Calories, 0.01 g for Protein, 0.29 g for Fat, 0 g for Carbohydrate.
Highest Amount of saturated fat per Serving
Please remember that the above gives an accurate value in 100g for high saturated fat foods in your diet. For example 100g of Apples, raw, with skin contains 0.028 g of saturated fat. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the saturated fat nutritional content.
The food with the highest saturated fat content per typical serving is Apples, raw, without skin, cooked, microwave which contains 0.12 g in 1 cup slices (or 170 g). The percentage of the recommended daily value for this serving is 1 %. For this serving the Calories content is 95.2 kcal, the Protein content is 0.48 g, the Fat content is 0.71 g and the Carbohydrate content is 24.5 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing saturated fat which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high saturated fat content.
Which Are the Best Fat Burning Fruits?
When you’re trying to lose weight, every little bit of help is appreciated. That’s why it pays to research the best fat burning foods and be sure you are including them in your daily diet. Today we’re going to reveal the best fat burning fruits. Often people believe that because fruit contains sugar they shouldn’t eat it, but that’s not true at all. Fruit has a ton of great vitamins and nutrients that your body needs, and as you’ll see in just a moment, certain fruits can actually help you lose weight faster and easier.
Best Fat Burning Fruits #1 – Lemons
Although lemons are very acidic, they have an alkalizing effect on the body once they are ingested. Being overly acidic is one suspected cause of weight gain and bloat, plus achy joints and fatigue. Squeezing fresh lemon juice into water, or over salads and seafood every day is a great way to give your body a vitamin C boost and a great dose of “alkalizing” action that will help you lose weight faster.
Best Fat Burning Fruits #2 – Grapefruit
Grapefruit has long been believed to help with weight loss, mostly because it’s low on the glycemic index (meaning, it doesn’t spike your blood sugar like some other fruits do), and it contains a good amount of fiber so you feel satisfied for longer after eating it. Eating just one grapefruit a day (110 calories) can help boost your fat burning efforts.
Best Fat Burning Fruits #3 – Oranges
Oranges have a similar effect on the body as lemons and grapefruit, but they are a little sweeter so you’ll want to eat them in moderation. One medium orange contains only 85 calories, and it’s a very satisfying snack. It’s also loaded with vitamin C, plus smaller amounts of vitamin A, calcium and iron.
Best Fat Burning Fruits #4 – Canteloupe
One cup of canteloupe pieces contains only 60 calories, is low on the glycemic scale, and provides more than 100% of the recommended daily amount of vitamins A and C. Undoubtedly canteloupe is one of the best fat burning fruits!
Best Fat Burning Fruits #5 – Berries
Fruits like strawberries and raspberries are low in sugar and also contain a lot of fiber, which makes them great fat burning fruits. They are also low in calories – one cup of strawberries contains 50 calories, and one cup of raspberries contains 65 calories. Note that blueberries are a bit higher in sugar and calories (80 calories per cup), but they also contain a good amount of fiber which helps boost their fat burning score.
Best Fat Burning Fruits #6 – Apples
“An apple a day keeps the doctor away” – but it can also help shrink your waistline. One medium apple contains about 80 calories and is low on the glycemic scale. If you eat it with the peel, you’re also getting several grams of beneficial fiber.
Best Fat Burning Fruits #7 – Bananas
You may have heard that bananas are one of the “bad” fruits, but new research is showing that that is not true. One medium banana contains just over 100 calories and 3 grams of fiber. But the fat burning benefits of bananas is that they contain a special kind of starch called “resistant starch” that can help you burn fat more effectively, as well as help control your appetite. A banana a day keeps the fat away? Seems likely! 🙂
Best Fat Burning Fruits #8 – Peaches
Peaches are one of the sweeter tasting fruits, but they are still low on the glycemic scale. The also contain fiber and powerful vitamins like A and C. One medium peach contains approximately 60 calories.
Best Fat Burning Fruits #9 – Cranberries
Besides being a great fat burning fruit, cranberries contain a lot of helpful nutrients for the body, including vitamins C, E and K. One cup of raw cranberries contains only 55 calories and a whopping 5 grams of fiber. They’re also reported to be helpful in promoting urinary health, blood circulation, and may even help lower cholesterol.
Best Fat Burning Fruits #10 – Tomatoes
Oh yes, tomatoes are a fruit; not a vegetable! They are also one of the best fruits to eat when you’re trying to lose weight because they are low in calories, high in fiber, and contain beneficial vitamins like C, A, E, B6, and potassium. One large tomato contains only 40 calories.
Did you notice a trend with these fat burning fruits? Foods that are low on the glycemic scale are helpful for burning fat because they don’t spike your blood sugar. High blood sugar means high levels of insulin in the bloodstream, which means a higher incidence of fat being stored on the body. For this reason, reduce or eliminate simple sugars, processed junk food, and white pasta, bread, and rice.
Opt for whole grain varieties, eat plenty of vegetables, enjoy some of these fat burning fruits, and drink plenty of water – and you’ll give your body everything it needs to burn fat and return to a healthy weight in virtually no time at all.
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Apple For Weight Loss: 4 Ways How The Wonder Fruit Helps Cut Belly Fat
They say an apple a day can keep the doctor away. But did they tell you that doing so could also keep those extra pounds at bay? Yes, you heard us. The juicy and crunchy fruit is one versatile wonder you need to include in your diet today! Apples are high in fibre that boost metabolic levels, help improve heart health and even regulate body’s blood sugar levels by regulating the release of sugar. The pectin fibre present in apples and antioxidant polyphenols reduce levels of unhealthy LDL cholesterol, notes the book ‘Healing Foods’ by DK Publishing. They are also packed with several vitamin, antioxidants and minerals that promote healthy bones, teeth and skin. In addition to this, one of the most significant benefits of loading up on apples is its contribution to effective weight loss. Ask any fitness enthusiast and you would find apples finding a coveted place in their diet plan.
Here are the reasons why apple helps in weight loss
1. Good Source Of Fibre
Apple’s impressive fibre content makes it a favourite of nutritionists across the globe. A medium-sized apple contains about 4 grams of fibre, which can alone account for 16 percent of recommended fibre intake for women and 11% for men. It is specifically abundant in pectin fibre that helps lower the body’s absorption of excess dietary fats. It also keeps you full for longer. Bangalore based nutritionist Dr. Anju Sood says, “Fibre delays digestion, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. In the long run, this aids in weight loss.” In addition to aiding digestion, the fibre also feeds the healthy gut bacteria, that in turn helps fasten your metabolism and facilitates weight control.(Also Read: The F-Factor: How Fibre Can Help You Fight Fat)
Apple’s impressive fibre content makes it a favourite of nutritionists across the globe
Both green and red apples contain malic acid, which plays a fruitful role in digestion. Poor digestion may lead to weight gain. Consultant nutritionist Dr. Rupali Datta explains. “Bad digestion can lead to weight gain, as we are not able to absorb and assimilate our nutrients properly, moreover, it may not be able to eliminate waste from our body efficiently either. This may lead to slowing down of the metabolic rate, which makes it more difficult to burn calories properly.” Abundantly loaded in pectin fibre, the soluble fibre, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines smoothly, thereby aiding both digestion and weight loss.
Apple helps in digestion and detoxification
3. Negative calorie fruit
Apple is a negative calorie fruit. And by that we don’t mean it contains no calorie. Apples contain very low calories, about 50 calories per 100 grams; which means you can have as much of the negative calorie fruit as you like without significant weight gain, and that’s because digesting these foods takes up more calories than what they inherently contain. Hence, minimalising calorie addition.
4. High water content and filling
Apple is one of the most filling and nutritious fruits you can tuck into your diet plan. The fact that it is rich in water, makes it a healthy snack. You would be surprised to know that a medium sized apple contains about 85 percent water. Eating water-rich fruits induces satiety without much calorie intake. What also makes the fruit so filling is its rich fibre content.
Apple is one of the most filling and nutritious fruits you can tuck into your diet plan.
You can sneak them in your salads, blend them into healthy and lush smoothies or have them alone, there is no dearth of options to all that you can do to your humble apple. Here are some of our favourite healthy and weight loss friendly recipes that you can try-
1. Apple Chia Seeds Smoothie
Easy-to-make and super quick, the delicious recipe needs just five minutes and three ingredients to spell magic. You can have it in the morning, or as an ideal evening snack.
(Also Read: How To Make Apple Juice At Home?)
Apples and chia makes for a healthy combo your belly sure to love
2. Apple And Walnut Salad (My Yellow Table)
Juicy and crunchy apples teamed with the ever-so nutritious walnuts. It is healthy and delicious at the same time.
(Also Read: Myths About Apple Cider Vinegar You Should Stop Believing!)
Apple walnut salad for weight loss
3. Jowar Apple Crumble
The all-time favourite apple crumble gets a healthy twist with the gluten free jowar. Make this delightful recipe at home with this easy-peasy recipe.
CommentsSo what are we waiting for? Time for the crunchy apples to raid the fruit baskets. Do share with us more apple recipes that are helping you cut down the bulge.
About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.
Eating Fruit Can Actually Help You Lose Weight. A Nutritionist Explains
Here’s some good news if you love berries, pears, and apples: Ditching fruit isn’t necessary to lose weight. It’s also not smart. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you’re working to slim down. The key is to eat it strategically. Doing so can actually help you shed pounds.
Natural substances in fruit—including vitamins, minerals, antioxidants, fiber, and prebiotics—are incredibly good for you, not just in terms of protecting against chronic diseases, but also for managing your weight. Even if you eat plenty of veggies, nixing fruit means missing out on the unique antioxidants they provide.
In research, fruit has actually been tied to weight loss, not weight gain. One study found that overweight and obese adults who ate more fruit experienced greater weight loss than those who didn’t. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time.
This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats, whereas veggies tend to be add-ons. In other words, you’re much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain.
RELATED: Here’s What to Eat for Lunch If You’re Trying to Slim Down, According to a Nutritionist
As for sugar, even the strictest guidelines from groups like the American Heart Association and World Health Organization don’t lump the sugar from fresh, whole fruit in with added sugar, the refined type used to sweeten foods (think almond milk, or the spoonful you add to your morning coffee).
That’s because the naturally-occurring sugar in fruit is much less concentrated, and bundled with water and a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12 of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation.
Compare that to one tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, whole, fresh fruit and added sugar don’t belong in the same category.
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Of course, that doesn’t mean you can eat unlimited amounts of fruit. Fruit does contain carbohydrates, and the job of carbs is to fuel the activity of your cells. When you eat more carbs than you can burn after a meal or snack, even from fruit, the unneeded surplus can either feed existing fat, or plump up fat cells.
For this reason your total carb intake, including fruit, should correspond to your fuel demands, which are based on your height, ideal weight, sex, age, and physical activity level. Most of my women clients can afford to eat two servings of fruit per day (more if they are taller or more active), with one serving being one cup, or one piece about the size of a baseball.
Since the carbs in fruit help fuel activity, when you eat fruit matters too. Downing a huge bowl of grapes late at night while you’re watching TV or surfing the web (when your fuel requirement is low) doesn’t make a lot of sense. Instead, build fruit into the meals and snacks you consume before your more active hours of the day. For many of my clients that may mean eating a small banana 20 or 30 minutes before a workout, or eating berries with breakfast before heading to work—and pairing an apple with almond butter in the afternoon to help power through the rest of the day.
RELATED: Best Superfoods for Weight Loss
As far as the type of fruit you choose, try to get a good variety to expose your body to the broadest spectrum of nutrients and antioxidants. In my opinion no fruit is off limits if you’re thoughtful about the amount and timing. For example, while watermelon is a high glycemic-index fruit, enjoying it when it’s in season is smart, since one cup of cubes contains less than 50 calories, and it provides vitamin C, potassium, and antioxidants tied to anti-inflammation, protection against heart disease, and improved exercise endurance and recovery.
Bottom line: fruit is incredibly nutritious and not inherently fattening. Its impact on your weight depends on when you consume it, and how much you eat. Banishing fruit completely can backfire for weight loss, and negatively impact your overall wellness. Instead, strike the right balance to reap all the benefits of fruit and still achieve your slim-down goals.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.
The 6 Most Nutritious Apples You Can Buy
It’s no secret apples are great for you. They’re sweet without any added sugar, and crunchy enough to feel substantial. Plus, for just 80 calories in one medium apple you get 5 grams of filling fiber. Even more, they’re portable and can easily be kept in your gym bag or desk drawer for a go-to snack.
It turns out the popular saying “an apple a day keeps the doctor away” might actually be true. A 2013 study in the Journal of Functional Foods found that otherwise healthy, middle-aged adults who ate an apple a day for a month experienced a significant drop in their LDL (“bad”) cholesterol levels.
However, not all apples are created equal. Here’s how to hone your apple-eating repertoire for maximum nutrition return.
THE BEST TIME TO EAT APPLES IS FALL AND EARLY WINTER
Sure, apples are available year-round, but in most of North America, they’re only harvested in the fall. To keep apples on supermarket shelves year-round, merchants store apples in cool spaces and spray them with 1-methylcyclopropene, a gaseous compound that helps preserve freshness and texture, and that the USDA has deemed safe.
But, just because the apples are still crisp and tasty out of season, doesn’t mean they’re as nutritious. In fact, a 2007 study by the American Chemical Society found apples lose significant amounts of polyphenols (disease-fighting compounds found in some plants) after three months of storage, and nearly all of the polyphenols are gone after a year.
ALWAYS EAT THE SKIN
While it’s a myth that all of an apple’s nutrients are in the skin, that colorful outer layer definitely packs a major nutritional punch. An apple with skin has nearly twice as much fiber as an one without skin, according to the USDA, plus more vitamin C, vitamin A and other important nutrients.
SOME VARIETIES ARE BETTER THAN OTHERS
To be clear, there’s no bad choice when it comes to picking an apple, but some types have higher levels of micronutrients than others. Here, six of the most nutrient-packed apples and how to eat them:
HOW TO COOK THEM
“They don’t get mealy when cooked, so I love stirring the chopped fruit into oatmeal or adding them to savory dishes like pork chops,” says Lindsey Pine MS, RDN.
Try roasting them and serving over yogurt.
Try them in a salad, as a quesadilla filling or paired with a creamy cheese like Brie.
“Serve them with almond butter or homemade prune jam,” suggests Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition. Or “dice them and use as a topping for French toast.”
“Because they’re on the smaller side, they’re ideal for enjoying as a portion-controlled chocolate- or caramel-dipped treat,” says Pine.
“I like to dice the fruit and add it to a lentil salad. It’s also great roasted for dessert,” says Gorin.
Could an apple a day keep the extra pounds away? According to a recent study in Food Chemistry, yes, because apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss.
How it works: These compounds–fiber and polyphenols–remain undigested until they’re fermented in the colon, where they act as food for friendly bacteria and help your body outweigh the bad bacteria that thrives on junk food, said lead study author and food scientist Giuliana Noratto. This restored microbial balance appears to reduce chronic inflammation, which increases the risk of obesity, and boosts feelings of fullness to help stave off overeating.
MORE: 25 Different Kinds Of Apples–And The Tasty Benefits Of Each
“Obese people have an out-of-balance gut,” Noratto said. “So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain.”
In the study, obese mice that were fed apple compounds ended up with gut bacteria similar to that of lean mice.
But what kind of apple you eat may matter. Tart Granny Smiths reign supreme: They contain the highest concentration of fiber and polyphenols compared to varieties like Gala, McIntosh, and Golden Delicious.
Need more reason embrace the fall fruit? Previous research links apples to everything from a healthier immune system to a reduced risk of stroke, diabetes, high cholesterol, and cardiovascular disease.
Aim to eat an apple a day–or up to two or three, Noratto said. As for apple pie or crisp? Sorry, those don’t count: Cooking destroys the polyphenols in apples. Try some Granny Smith slices dunked in cinnamon-spiked peanut butter instead, or paired with a sharp cheddar cheese.
MORE: 7 Ways To Lose Weight In 7 Days