It turns out, an apple a day really can keep the doctor away. Apples are one of autumn’s greatest bounties, literally lying on the ground in some gardens, waiting to be picked up. Packed with rich phyto-nutrients and antioxidants, apple have great health benefits as well as disease-preventing properties as they are a good source of immune-boosting vitamin C (providing 14% of your Recommended Daily Allowance).
Plus, they are just so neat. Each appley orb – whether red or green — contains 4 grams soluble fibre (per medium apple). Apples are loaded with soluble fibre, the key to blunting blood sugar swings. The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.T his means that apples satisfy hunger for few calories (95 for an average apple), so it’s not surprising that they can be part of a healthy diet and may even promote weight loss.
Looking at that average or medium apple, you can count on just over 10 carbs, making it a filling snack without loading up on carb content. A medium apple also counts as 1 cup of fruit, so after eating one you’re half way to meeting your daily fruit quota, which should be around 2 cups full for adults, and also counting as one of your five-a-day of fruit and veg.
Among the many health benefits, it is believed and studies are showing that apples may help you avoid Alzheimer’s and protect against Parkinson’s. They may also neutralize irritable bowel syndrome, as this might be controlled by staying away from dairy and fatty foods while including a high intake of fibre in your diet.
Last but not least, you might gain a brighter smile with whiter, healthier teeth as biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
NUTRITION
Per 100g (average) 52 cals, zero fat, zero cholesterol, very little protein, 14g carbs.
For apple recipes, see www.pinkladyapples.co.uk
Food features and recipes like this appear in the Desang Diabetes Magazine, our free-to-receive digital journal. We cover diabetes news, diabetes ‘kit’ and information on food suitable for maintaining good blood glucose control or a diabetic diet, including a regular Making Carbs Count column. It’s free! Go to the top of this page to sign up – we just need your email address. See current and past issues at
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