Apples are foods that can help increase the diversity of the diet, while providing natural fiber.
Fiber and high water content in food can contribute to creating a feeling of fullness and limiting hunger, thereby supporting the control of total energy intake.
WHO said that vegetables and fruits are a source of fiber, vitamins, minerals and many plant compounds; limited evidence but shows that when used in a healthy diet low in fat, sugar and salt, this food group can contribute to preventing unhealthy weight gain.
The important thing is that apples need to be replaced, not just eaten more into a diet that already has excess energy. For example, eating an apple instead of pastries, french fries or some sugary snacks can help improve the quality of the diet.
Conversely, if eating apples after a day has consumed too many calories, adding more fruit does not automatically create weight loss.
If the goal is to control weight and increase fiber, apples should be eaten whole instead of squeezed or watered. When squeezed, a significant part of the natural structure of the food and fiber can be removed, while the amount of sugar is still consumed in a shorter time.
An apple that eats both the flesh and the skin after washing is more suitable for the goal of increasing fiber than apple juice that filters the pulp.
Apples contain both soluble and insoluble fiber, of which pectin is the most frequently mentioned component. Fiber can be used by gut microorganisms to varying degrees.
Apples can be used as a snack in the middle of the day, replacing a portion of high-sugar snacks. Apples can be combined with a moderate amount of protein sources such as unsweetened yogurt or nuts to make the snack full longer. However, the portion should be included in the total energy of the whole day.
It is necessary to build a diverse diet with many types of vegetables and fruits, instead of just focusing on one type. Therefore, besides apples, you should alternate fruits and combine them with vegetables, beans, and whole grains to increase the rich source of fiber.
