Could an Apple a Day Keep the Weight Away?


Verywell / Alexandra Shytsman

Apples are a quintessential fruit and for good reason — they're crispy, portable, and completely delicious. But could they also be good for weight loss? 

Why Apples Can Help Keep off Weight

Here’s a roundup of reasons some experts say eating apples may, in fact, keep off the weight:

  • Apples contain a good amount of fiber which is known to boost feelings of fullness. Specifically, the dietary fiber pectin found in apples has been shown to increase satiety. And the more full you feel, the less likely you are to overeat.
  • Apples are low in calories — a medium apple has about 100 calories. More fullness + fewer calories = good for weight loss.
  • One study found a weight-loss association with eating three apples (or pears) per day. The fruit appeared to decrease blood glucose levels, helping the body fight unwanted weight.

I really love apples and I’m not just saying that to convince you to eat them. They pack a whole lot of satisfaction for something that has only around 100 calories. And compared to a 100-calorie serving of potato chips or some other packaged snack, I find apples very filling. Their sweetness actually curbs dessert cravings too.

And since apples are portable and don't need constant refrigeration, they make for a great emergency snack or office staple. And what do emergency snacks, office staples, and smart dessert fixes have in common? They can help you avoid more fattening foods. So whether or not there's a scientific tie between apple consumption and weight loss, they are definitely a diet-friendly snack.

Apple Recipes for Snacks and Meals

Here are some meal and snack ideas for you to try and enjoy:

  • In oatmeal: Add chopped apple to your morning oatmeal. The crunch with the creaminess is perfect.
  • In a salad: Chop up a half of a crisp apple, like a Fuji or Granny Smith, and throw it into your salad for a sweet/tart addition. You can even add these to scoopable deli-style salads, like tuna and chicken. 
  • With chicken or pork: Apples go surprisingly well with chicken and pork. Stick with skinless chicken breast or pork tenderloin to keep things lean. Toss a thinly sliced apple into a foil pack with some sliced chicken or bake up pork tenderloin with chunks of apple. 
  • Baked: Sure, baked apples are a little retro, but they're also amazingly delicious and so easy to make. Just pour a can of zero-calorie soda over the apple and sprinkle with cinnamon. Bake at 375 degrees until tender, about 45 minutes.
  • As nachos: Layer slices of apple onto a plate, nacho style, and add your guilt-free toppings of choice: thinned-out peanut butter, mini chocolate chips, sweetened coconut shreds, dollops of light yogurt, or sliced almonds. Just don't add everything!
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