Eating apples regularly can support digestion and blood sugar control. Photo / 123rf
Eating apples regularly can support digestion and blood sugar control. Photo / 123rf
Delicious, crunchy, cheap. Apples – you can’t beat them. Despite strawberries, grapes and bananas topping the polls as the nation’s fruit, it’s the 25p apple that is found most frequently in our shopping baskets (Britons eat more than a billion of them each year).
And it’s for good reason. “Apples are a nutrient-dense fruit,” says Nichola Ludlam-Raine, a nutritionist and author of How Not to Eat Ultra-Processed.
The fruit bowl favourite is full of antioxidants to enhance our heart health and polyphenols to fuel our brain power, she says.
Evidence also suggests that “eating apples regularly can support digestion and blood sugar control while also being a delicious and versatile snack”, she notes.
So here’s exactly why a good old-fashioned apple will “keep the doctor away”.
Apples contain both soluble and insoluble fibre. Photo / 123rf
1. Enhances gut health
Apples are a source of fibre, which promotes healthy digestion and feeds beneficial bacteria in our gut, explains Ludlam-Raine. Each apple has around 1.8g of fibre, counting towards the 30g we’re supposed to have each day.
Apples contain both soluble and insoluble fibre, she notes. Soluble fibre absorbs water from the large bowel, making stools softer, while insoluble fibre stimulates the gut to release water and mucus to help stools move through the gut.
Pectin is one type of soluble fibre found in apples. It acts as a probiotic in the gut, meaning that it feeds and encourages the growth of good bacteria.
Each apple also contains around 100 million microbes (which contribute to a healthy gut) and each part – the flesh, core, seeds and skin – has a distinct community of them. The core, in particular, has the highest concentration of probiotics, prompting some nutritionists to recommend eating the whole lot.
2. Reduces Type 2 diabetes risk
After we eat a meal or snack, our blood sugar levels start to rise. This is normal and levels fall again as the cells in our body use this sugar for energy.
But if you’ve eaten something high in carbohydrates, such as white bread, white rice or cakes, the increase in our blood sugar is sharp and remains high for between 30 minutes and an hour. Managing these spikes can reduce the risk of developing Type 2 diabetes.
Research has shown that apples can help. One King’s College London study found that people who had apple extract alongside a high-carbohydrate meal (a thick slice of white bread with jam) had a more steady rise in blood sugar.
Therefore, eating an apple with a high-carb meal may support healthy blood sugar levels. “It’s their low glycaemic index (GI) and high fibre content [that] helps stabilise blood sugar levels,” Ludlam-Raine explains.
Research has linked eating apples to lower cholesterol, blood pressure and inflammation. Photo / 123rf
3. Supports heart health
Fruit is excellent for our heart health but apples may have an edge. Research has linked eating them to lower cholesterol, blood pressure and inflammation.
This effect may be because they are rich in quercetin, a flavonoid – a type of antioxidant that gives fruit their colour and neutralises harmful substances in the body called free radicals – and potassium, which helps regulate blood pressure, explains Ludlam-Raine.
Separate research suggests that it is the polyphenols in apples that may be protective. These are health-amplifying compounds found in apples, as well as berries and green tea.
One study by a team at the Quadram Institute found that procyanidin, a type of polyphenol within apples, blocks a signalling molecule called VEGF, which can trigger atherosclerosis – narrowing of the arteries that increases the risk of heart attacks and strokes.
4. Helps with weight loss
“The high water and fibre content in apples can increase feelings of fullness,” explains Ludlam-Raine. This can make it easier to control portion sizes and reduce overall calorie intake, which can help with maintaining or losing weight.
At 70 calories each, apples are also low in calories, so can help with weight management if enjoyed instead of some of the UK’s favourite snacks, which are much more calorific, like a Twix (198 calories), Kit Kat chunky (165 calories) or a packet of Walker’s crisps (160 calories).
Research has also found that people who eat apples tend to have a lower weight body mass index (BMI).
5. Dials up brain function
Apples can support brain health and memory due to their rich polyphenol count, research suggests. A study from Columbia University found that people whose diet is high in flavanols, a type of polyphenol found in apples, have better short-term memory.
Experts believe this is down to polyphenols increasing the flexibility and width of blood vessels throughout the body, including the 400 miles of them that are in the brain. This helps more blood and nutrients get to the organ, effectively turning up the dial on brain power.
“Polyphenols in apples may have neuroprotective effects, which could reduce the risk of cognitive decline,” says Ludlam-Raine.
6. Slashes cancer risk
Eating apples may offer some protection against cancer, studies suggest. Researchers in Italy found that people who eat an apple a day were up to a third less likely to develop breast, lung or mouth cancer, compared to those who rarely or never eat the fruit.
A separate paper suggests that this may be down to polyphenols found in the fruit, including phloretin, quercetin and chlorogenic acid, which are thought to have anti-cancer properties.
The antioxidants and fibre in apples may also offer protection against cancer, notes Ludlam-Raine. Apples are also rich in vitamin C, which helps to support the immune system and fight cancer cell growth.
The natural crunch and mild acidity of apples can stimulate saliva production. Photo / 123rf
7. Promotes dental health
Apples can boost our dental health by acting as nature’s toothbrush, says Ludlam-Raine. “The natural crunch and mild acidity of apples can stimulate saliva production, which helps clean teeth and reduce bacteria growth,” she explains.
Their tough skins can also help to scrub teeth clean, while the juice from the flesh can help to remove food that gets caught between the teeth.
However, as they contain a decent amount of sugar, it’s worth rinsing your mouth with water after eating them, to remove the acid that could damage teeth and gums.
Pink Lady or Granny Smith?
“All apples offer health benefits,” says Ludlam-Raine. But it’s true some are even better for us than others.
“Red apples, such as Pink Lady or Red Delicious varieties, tend to have higher anthocyanins [which are pigments] that contribute to their deeper colour and offer additional antioxidant benefits,” she says. Anthocyanins have been linked to improved heart and brain health.
“However, tart apples like Granny Smith are lower in sugar and may be preferable for those managing blood sugar levels,” Ludlam-Raine notes. Granny Smith apples contain around 15.4g of sugar, while Pink Lady varieties have slightly more at 15.7g.
“Generally, all apple varieties provide fibre and polyphenols, so choosing a variety you enjoy is key,” she adds.
Is it worth opting for organic?
“Organic apples are free from synthetic pesticides, which may be a consideration if you prefer to minimise exposure,” says Ludlam-Raine. Pesticides in food have been linked to some illnesses such as cancer, as well as heart and respiratory problems.
“However, washing conventionally grown apples thoroughly – or peeling them, though this reduces fibre intake – can help remove residues,” she notes. Regular apples also contain similar levels of vitamins, minerals and fibre to the organic alternative, she says.
“I personally buy regular apples and just wash them,” Ludlam-Raine adds.
There are lots of ways of adding apples to your diet. Photo / 123rf
How to add them to your diet
As well as simply eating a whole apple as it is, there are lots of ways of adding them to your diet.
You can slice them and top with cashew butter or cheese for a balanced snack, suggests Ludlam-Raine. “Think protein and produce for the optimal nutritious and satisfying snack,” she says.
They can also be chopped and baked with nuts and cinnamon or be the base of the oaty crumble for a warming dessert, or simply stewed and added to porridge or yoghurt, she notes.
“Stewing apples softens the fibre slightly but still retains soluble fibre and polyphenols, making them great for digestion,” Ludlam-Raine says. “However, vitamin C is heat-sensitive, so some loss occurs during cooking.”
You can also finely slice or grate them to be added into salads or grain bowls, she recommends.
It’s worth bearing in mind that whole apples are “far superior” to apple juice, which is higher in sugar and can cause quicker blood sugar spikes, Ludlam-Raine says. “If consuming juice, opt for freshly squeezed or cloudy apple juice, which retains more polyphenols, and drink no more than 150ml a day.”
However you choose to enjoy them, “I recommend eating apples with the skin on, as it contains a significant amount of fibre and polyphenol,” she says.
“Apples are nutrient-rich, low in calories and packed with fibre and antioxidants, making them a fantastic choice for overall health,” Ludlam-Raine adds.
