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Apples, as the saying goes, can keep the doctor away. According to nutritionists, they can also affect our scale index.
We are looking for magic diets, special supplements, secrets that will help us lose the extra pounds that torment us. In this search, we lose the essence and forget that sometimes the solution to our problem is right in front of our eyes . One such… solution is the humble apple, which we can easily get from the neighborhood grocery store.
Like all foods, apples by themselves do not promote weight loss , but when we include them in our diet they can help us lose weight. How;
Apples are low in calories
Depending on their size, apples provide 80 to 130 calories per fruit . Less than other foods we usually eat for snacks. Also, their sugars can help us control our cravings for sweets.
They are rich in fiber
An apple contains 4 to 5 g. of vegetable fibers . This amount corresponds to approximately 12% to 16% of the recommended daily intake. Fiber can help us limit food consumption, as it increases the feeling of fullness . Thus, they can contribute to reducing the calories we take in.
They have a low glycemic index
The glycemic index measures how quickly and by how much the sugars in certain foods raise blood sugar levels. Apples have a low glycemic index, meaning they won’t cause large spikes . Thus, we avoid sudden fluctuations and our appetite is better regulated.
It is rich in water
Apples are so juicy because of their high water content , which makes up about 85% of their weight. This element combined with fiber keeps us full and hydrated, helping to reduce our appetite.
They are a source of antioxidants
Inflammation can be a factor in weight gain. What does this mean practically? That eating foods with antioxidant components, such as apples, could help reduce chronic inflammation and potentially reduce our body weight.
Apples are a practical diet snack
The apple needs no cooking, no packaging. All we have to do is wash it (or clean it) and eat it. In fact, because we need to chew it, we give our body time to understand that it is full.
How to include apples in our diet
If we are tired of eating them plain or in fruit salads, we can try the following:
- Combine them with nut butter or cheese ( anthotiro is ideal ) to make a satisfying snack.
- Add them to the cereals we eat for breakfast, smoothies or puddings .
- Add them to our rice , but also to main dishes, e.g. with veal or pork .
