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Low glycemic indexĪpples have a low glycemic index (GI), which is a measure of how much blood sugar levels rise after eating. This fruit also boasts vitamin K, vitamin B6, manganese, and copper ( 2).Īdditionally, the peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits ( 20). One medium-sized apple provides more than 3% of the Daily Value (DV) for both ( 2). Nutrient densityĪpples contain small amounts of many vitamins and minerals and are well known for their vitamin C and potassium contents. In addition to promoting weight loss, apples have several other benefits. Research suggests that including apples in a healthy diet may promote weight loss and improve your overall health. Not only do apples appear to be weight-loss-friendly for adults, but they may also improve overall diet quality and reduce the risk of obesity in children ( 19).
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Those who ate apples lost an average of 1.24 pounds (0.56 kg) ( 17, 18). In a 4-year study in 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg) ( 8).Īdditionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ending up eating slightly more calories. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss ( 16).Īnother study gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. In one study, women regularly ate apples, pears, or oat cookies - foods with similar fiber and calorie contents. In studies in women with excess weight who follow a low-calorie or weight-reduction diet, apple intake is associated with weight loss ( 8, 16). Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss.