A doctor tested the old saying by eating this popular fruit every day for a week. Spoiler alert: It truly does benefit your health to the core.
I Ate Apples Every Day for a Week—Here’s What Happened
Updated Sep. 06, 2024
School’s back in session, the leaves will change colors soon…and what symbolizes this time of year better than apples? They’re the ultimate grab-and-go snack and have always been linked to good health—you’ve likely heard the saying, “An apple a day keeps the doctor away.”
According to the International Fresh Produce Association, apples are the third most popular fruit in the United States, and it’s easy to see why. “Apples can play a significant role in a well-balanced diet,” says Carly Sedlacek, MFN, RDN, LD, a registered dietician with the Cleveland Clinic Center for Human Nutrition. One of the main reasons they’re so beneficial is their impressive fiber content. “Apples are a high source of fiber, containing about three grams in a medium apple,” Sedlacek explains. This is key, considering 95% of Americans don’t meet their daily fiber needs and typically only consume about half the amount they should. The recommended total dietary fiber intake is 25 to 30 grams daily.
If you’re looking to increase your fiber intake, reaching for an apple could be a great start—and that’s exactly what I did every day for one week. I love fruit, so getting assignments like this one always sparks my excitement and curiosity about what I’ll discover. True to their reputation, apples really do seem to help keep the doctor away (though we’re all for regular wellness checks with your healthcare providers)!
Ahead, you’ll learn why apples are so good for you and some creative ways to add them to your meals.
The health benefits of apples
Apples, each containing about 60 calories, offer substantial nutritional value for their caloric content, as noted by the Cleveland Clinic. To maximize the health benefits, it’s best to consume apples whole, raw, and with the skin intact. In addition to their fiber content, which aids digestion and helps maintain healthy blood sugar levels, apples also contain a rich array of nutrients. Some key components include:
Vitamin C: An essential antioxidant, vital for immune function, skin health, and wound healing.
Polyphenols: These antioxidants are known for their role in reducing inflammation and decreasing the risk of chronic diseases.
Quercetin: A flavonoid that possesses anti-inflammatory, antiviral, anticancer, and antidepressant effects.
Pectin: This soluble fiber may contribute to lowering cholesterol levels.
Water: Comprising about 85% of their composition, apples are an excellent hydrating snack.
A 2022 review published in the peer-reviewed Journal of Food Science highlights the significance of these compounds found in apples and their potential protective effects against chronic conditions like diabetes, cancer, and cardiovascular diseases.
Is an apple a day too much sugar?
“For those with diabetes, apples can be a great fruit to include within their diet,” clarifies Sedlacek. She points out that because apples are fiber-rich, they help maintain stable blood sugar levels over time.
Sedlacek also notes that people with diabetes should be mindful of their overall carbohydrate intake. The size of the fruit portions they consume can significantly influence their blood sugar levels. She shares a helpful tip: “Pairing fruit with a protein source like peanut butter or cheese can help to balance blood sugars for longer periods of time.”
Which apples should you pick?
According to Mira Ilic, RD, LD, a registered dietician with the Cleveland Clinic, it’s best to opt for fresh and locally sourced apples. “Choose a firm apple with no bruises,” she advises. Look for bright colors, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Harvard Health points out that for baking, you’ll want to pick apples that stay firm and don’t turn to mush when heated. Some top choices include Jonagolds, Granny Smith, Honeycrisp, Melrose, Cortland, and Braeburn. If you prefer apples for snacking, you might go for the sweeter, juicier varieties like Gala, Red and Golden Delicious, Fuji, or McIntosh. And if tart flavors are your thing, don’t hesitate to munch on those baking types too. Ultimately, select the apples that you enjoy most.
The peak season for apples in the US spans from July to October, making it the perfect time to select fresh, local varieties. In the off-season, Ilic recommends checking the country of origin on the sticker. Apples that have traveled long distances might not be as nutritious due to the transportation time. It’s preferable to pick apples from a nearby country. Always wash your apples thoroughly before consumption.
How to eat apples every day
One of the greatest advantages of apples is their versatility and convenience as a snack, which I appreciated throughout most of the week. I also love eating apples with organic peanut butter. Apples can also be blended into smoothies, sliced over oatmeal with cinnamon, or tossed into salads.
For those who might not be big on the taste of apples, Sedlacek suggests trying “Apple nachos.” This creative dish involves drizzling slices with peanut butter and sprinkling them with dark chocolate, nuts, seeds, and other preferred toppings. Just be mindful of the sugar content in your additions.
If you’re looking for more apple-inspired dishes, here are some recipes to try this fall.
Other apple products
It’s also important to remember that different apple products can vary in nutritional content. “In products like apple juice, there is a lack of fiber because apples need to be broken down to liquid. Discarding the skin may also produce less vitamin C,” explains Sedlacek. Additionally, apple juice undergoes filtering and pasteurization, which helps extend its shelf life. Products like applesauce are also processed to break down the fibers.
The health benefits I got from eating apples every day
Apples increased my fiber intake
Eating apples every day didn’t just help me reach my fiber goals—it actually helped me surpass them. But let’s be real: Apples alone won’t do the trick. Mixing in other fiber-rich foods like fruits, veggies, legumes, and whole grains is important to hit those targets.
Sedlacek shares some thoughts on fiber: “Fiber in apples can improve gut health and overall wellness by reducing inflammation in the body.” Inflammation is the body’s way of defending against things it sees as harmful. “Fiber can also promote good bacteria in the gut.” Research shows a healthy gut is essential for overall health and wellness.
Apples kept me fuller longer
I found that munching on apples kept me feeling satisfied for longer periods. “Because apples are high in water and fiber, they make a filling snack,” explains Amber Sommer, RD, LD, a registered dietitian with the Cleveland Clinic. “The fiber helps slow digestion, so you feel full for longer.” Plus, apples are low in calories, which can help support healthy weight management.
Apples may have protected my oral health
Apples are often touted as “nature’s toothbrush,” and while they definitely can’t replace your regular brushing and flossing routine, eating an apple might just give your oral hygiene a little extra oomph. Researchers in Spain have discovered that although apples don’t scrub your teeth clean, the simple act of biting and chewing can get your saliva flowing. This increase in saliva can help reduce the bacteria levels in your mouth.
Apples may have reduced my risk for heart disease
Studies have shown that eating apples can lower your risk of cardiovascular diseases by decreasing your total cholesterol, “bad” LDL cholesterol, blood pressure, and inflammation, while it increases the “good” HDL cholesterol and improves the health of your blood vessels. Another great reason to reach for that apple today!
If you’ve been considering adding more apples to your diet, this might just be the nudge you need—unless you’re allergic. Apples are a fantastic source of fiber and can help lower your risk of chronic diseases. If you have any questions or concerns about how apples fit into your diet, feel free to consult your healthcare provider.
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Originally Published: September 06, 2024
