The good and the bad of Apples in your diet
June 30, 2011 | 11:26 am
(Updated: January 17, 2013 | 3:54 pm)
If an apple a day can keep the doctor away, three can send the pounds away, provided you follow an ingenious diet. Lots of good diets include fresh fruit for snacks and desert, but eating 3 apples a day focuses on having an apple prior to every main meal. It takes the edge off a ravenous appetite.
Eating an apple before meals helped with feeling full, and they come in such a variety – Fujis are sweet, Granny Smiths are tart, perfect for you particular craving.
So, are apples magic? In a way, yes, because they’re a good source of pectin, a soluble fiber that helps lower cholesterol and aids in appetite control. A medium apple has 4 grams of fiber. You might think you’re already getting plenty of fiber, but much of it may be the insoluble type, also know as roughage, that comes from bran, whole wheat and green vegetables.
We also need the soluble fiber. The type of fiber dissolves in water and becomes gummy. Sources of the soluble fiber pectin are apples, citrus fruits like oranges and grapefruit, and carrots. Sources of the other type of soluble fiber, gums, are oats, dried beans and other legumes, and barley.
Apples are one of the easiest and tastiest ways to get both types of fiber (the insoluble fiber is mostly in the peel). The apple is a convenience food. We’re absolutely a fast food nation, and the apple requires no preparation. You can eat it on the go without slopping on yourself.
Eating apples isn’t a license to pig out, but it’s part of a pattern of healthy behavior that can help you control your eating and prevent obesity.