From raw to dried, we will reveal the best way to eat your apples every day

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Apples are a cheap and convenient source of fiber and beneficial antioxidants, as well as plant compounds called polyphenols, such as quercetin, which have anti-inflammatory properties.

This could explain studies that reduce the risk of heart disease, asthma and type 2 diabetes by eating an apple regularly every day.

According to a 2016 study by the University of Perugia (Italy) published in the journal Public Health Nutrition, one apple a day has a “significant prophylactic effect” on cancer of the lungs, gastrointestinal tract and gastrointestinal tract.

Each contains about 50 calories, apples help to lose weight, and 2.5 g of fiber in the fruit increases satiety.

Apples are a cheap and convenient source of fiber and beneficial antioxidants, as well as plant compounds called polyphenols such as quercetin, which have anti-inflammatory properties.

Researchers at the University of Pennsylvania in the United States have found that eating two apples 15 minutes before a meal reduces calories by 15 percent (including calories from apples).

Eat peels to benefit your health.

“When you peel an apple, you lose half of the fiber and other important antioxidant plant compounds inside and under the skin,” says nutritionist Dr. Sarah Schenker.

Apples are also on the annual “dirty dozen” list of foods that contain the most pesticides in the United States, so Dr. Schenker says they should be washed regularly before eating.

cooked

When you cook or bake an apple, some of its nutrients are lost, but other benefits are gained.

“If you boil the fruit, you lose vitamins B and C in the cooking water, but if you use the cooking liquid, you still get these foods,” said Liangzi Zhang, a nutritionist with the Food Databanks National Capability team, funded by the government research center. ‘Grilling, frying, steaming, or microwaveing ​​often retain more nutrients.’

According to a 2010 study by the Journal of Fruit and Demormental Plant Research, lightly cooked apples triple the amount of polyphenols your body absorbs. Baking destroys the cells in the skin and releases the nutrients contained in the fibrous membrane.

Baking also helps to destroy the polyphenol oxidase enzyme that reacts with oxygen to turn fresh apples brown – a process that lowers polyphenol levels. Baked apples are easier on the gut. They also secrete fiber and pectin, which are fed by intestinal bacteria.

Studies, including a 1991 study in the American Journal of Clinical Nutrition, have shown that apple pectin, which is nourished by intestinal bacteria, increases the production of short-chain fatty acids, which protect the intestinal lining and protect it more effectively from inflammation.

Baked apples are easier on the gut.  They also secrete fiber and pectin, which are fed by intestinal bacteria

Baked apples are easier on the gut. They also secrete fiber and pectin, which are fed by intestinal bacteria

dehydrated

Dried apples contain less vitamin C than fresh apples, but other nutrients, including fiber, accumulate during dehydration.

Studies show that these benefits can counteract the negative effects of any increase in sugar and calories. In 2011, researchers at the University of Florida in the United States fed a group of postmenopausal women 75 grams of dried apples (equivalent to two fresh apples) per day and another group 100 grams of plums.

Six months later, the “bad” LDL cholesterol in the dried apple group decreased by 23 percent. Those who ate plums did not.

In the apple group, a decrease in C-reactive protein, an inflammatory marker associated with cardiovascular disease, was also probably due to polyphenols and fiber-reducing inflammation.

Although dried apples add an extra 240 calories to their daily energy intake, in a 12-month study, women lost an average of 1.4 kg (3 pounds) because fiber may have helped replenish them.

Dried apples contain less vitamin C than fresh, but other nutrients, including fiber, accumulate during dehydration.

Dried apples contain less vitamin C than fresh, but other nutrients, including fiber, accumulate during dehydration.

Welded

Although a glass of apple juice is considered one of the five daily meals, squeezing the juice removes most of the fiber and increases the sugar concentration, so its glycemic index (the amount of its effect on blood sugar levels) is close to 50, compared to 36 for an apple. “Juice disrupts the physical structure of food, so sugar is absorbed very quickly,” says Liangzi Zhang.

But according to Sarah Schenker, juice is still a source of nutrients, with a lower GI than orange juice (59). He recommends choosing cloudy apple juice because it contains four times more polyphenols than clear varieties.

Louise Atkinson

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