Nutritional warning: One apple (182 grams) contains

The nutritional profile of an apple

Speaking to indianexpress.com, Dr G Sushma Consultant Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad shared the approximate nutritional profile of a medium sized apple (about 182 grams) as:

Calories: 95
Carbohydrates: 25 grams
Fiber: 4 grams
Sugar: 19 grams
Fat: 0 grams
Protein: 0 grams
Vitamin C: 14% of the Daily Value (DV)
Potassium: 6% of the DV

Apples are low in calories and fat and are high in fiber and also contain antioxidants. (Photo source: Freepik)

Health benefits of apples

Apples offer several health benefits. Dr. Sushma shared some such as:

1. Packed With Nutrients: Apples contain various vitamins, minerals and antioxidants, including vitamin C and dietary fiber, which are essential for overall health.

2. Heart Health: the fiber, antioxidantsand the flavonoids found in apples have been associated with a reduced risk of heart disease by helping lower cholesterol levels and regulating blood pressure.

3. Digestive Health: The fiber content in apples promotes healthy digestion and can help prevent constipation.

4. Antioxidant Properties: Apples contain antioxidants such as flavonoids and polyphenols, which may help reduce oxidative stress and inflammation in the body.

5. Hydration: Apples have a high water content, which can contribute to overall hydration.

Apple for weight loss

Apples are relatively low in calories and fat, while being a good source of dietary fiber and vitamin C. The fiber content in apples can help promote feelings of fullness and reduce overall calorie intake, which can contribute to weight loss when consumed as part of a balanced diet, Dr. Sushma explained.

The fiber content in apples can help promote feelings of fullness and reduce overall calorie intake. (Photo source: Freepik)

Is apple safe for diabetics?

When it comes to diabetes, apples may be a suitable choice for most people. While apples contain natural sugars, their high fiber content can help regulate blood sugar levels. The fiber slows down the digestion and sugar absorption, preventing rapid blood sugar spikes, said Dr. Sushma. However, he added that it\’s important for people with diabetes to monitor their carbohydrate intake and consider the overall balance of their diet. It\’s recommended that you consult a healthcare professional or registered dietitian for personalized advice, he said.

Things to keep in mind

Below are some things you need to keep in mind shared by Dr. Sushma.

1. Variety: There are numerous varieties of apples available, each with its own flavor, texture, and nutrient profile. Experimenting with different types can add variety to your diet and provide a range of nutrients.

2. Organic vs. conventional: Apples are among those fruits with the highest levels of pesticide residues. If possible, consider choosing organic apples to reduce exposure pesticides. However, if organic options aren\’t accessible or affordable, conventional apples can still be a healthy choice.

3. Whole Fruit Versus Juice: While whole apples provide fiber and require more chewing, apple juice can lack the fiber and nutrients found in whole fruit. It\’s generally best to consume whole apples or opt for freshly squeezed apple juice with minimal processing.

4. Balanced Diet: Apples are just one component of a balanced diet. It\’s important to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you\’re getting a wide range of nutrients.

5. Individual needs: Everyone\’s nutritional needs can vary based on factors such as age, gender, activity level, and overall health. It\’s always a good idea to consult a healthcare professional or registered dietitian for personalized advice that takes into account your specific needs and goals.

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