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There’s a simple way to protect your heart health, boost your brainpower and lower your cholesterol for just 40p—chomping on a humble apple.
As we find ourselves in the thick of apple season, which traditionally runs between August and late autumn, there’s been a glut of the crunchy fruits available at supermarkets and greengrocers.
Evidence suggests that eating two apples a day can help lower levels of bad cholesterol and support heart health.
And, according to one leading London nutritionist, Lily Soutter, that’s not all they’re good for.
‘Apples are rich in fibre,’ Ms Soutter told the Daily Mail, adding that the household favourite is full of antioxidants which can promote healthy aging and polyphenols to boost our brains.
But, she added that not all apples are created equal, with some offering more fibre, polyphenols and antioxidants than others.
Here we break down exactly why apples are so good for us, and the best ones to reach for the next time you fancy a tangy snack…
Promotes gut health
Apples could help boost your gut and brain health, as well as help prevent type 2 diabetes, Alzheimer’s and cancer
‘Apples are an excellent fruit for supporting gut health,’ Ms Souter explains.
A single apple has around 1.8g of fibre, counting towards the 30g we’re supposed to eat each day, a target that only four per cent of UK adults actually hit.
Apples are a great source of both soluble and insoluble dietary fibre, promoting regular bowel movements while supporting the growth of healthy gut microbes.
Apples are also a source of pectin, which is a type of soluble fibre mostly located in the peel.
‘Pectin has prebiotic properties, which essentially act as a food source for our good gut bacteria, helping them flourish and grow,’ Ms Soutter said.
‘When our gut microbes feast on pectin, they produce short-chain fatty acids, as a by-product which support the health of the cells lining the gut while reducing inflammation.’
Each apple contains a whopping 100million microbes—which contribute to a healthy gut.
Slashes diabetes risk
Shortly after we have finished eating, our blood sugar levels start to rise.
This is totally normal, but some foods will cause blood sugar levels to spike, which can trigger fatigue and brain fog.
This is because there is too much glucose in the blood and the pancreas is not producing enough insulin to keep up, creating a ‘rollercoaster’ of highs and lows in the body.
Insulin helps lower blood sugar levels and keep them steady by instructing cells to absorb glucose—sugar—from the bloodstream, and apples have a similar effect.
‘Pectin forms a gel in the gut which slows down how quickly sugar is released from food into the bloodstream,’ Rob Hobson, a registered nutritionist and author of Unprocess Your Life, explained.
Apples are a source of fibre which promotes healthy digestion and enhances gut health
Apples contain both soluble and insoluble fibre
‘They also contain plant compounds, polyphenols, that may improve how the body uses insulin, the hormone that keeps blood sugar in check.
‘Large population studies show people who eat apples regularly are less likely to develop type 2 diabetes.’
Supports heart health
Whilst most fruit is great for heart health, according to Ms Souter, apples may just have an edge—hence the saying an apple a day will keep the doctor away.
Research has shown that those who eat the most apples have a lower risk of stroke, heart disease and harmful inflammation compared to those with the lowest intake.
‘This could in part be due to apples’ rich concentration of pectin which may reduce how much cholesterol is absorbed from the gut into the bloodstream,’ the nutritionist explained.
The European Food Safety Authority even advises that around 6g of pectin a day can help to lower blood cholesterol levels.
Other research suggests that it is the polyphenols that offer the protective effect, blocking signals which can trigger the narrowing of arteries that increase the risk of a cardiovascular event.
Promotes weight loss
Whilst there has been a lot of conversation online as to whether apples really are nature’s Ozempic, after a nutritionist made the claim in a viral TikTok, experts believe there is some truth behind the phenomenon.
Research has also shown that people who eat apples usually have a lower BMI than those who don’t
Dr Katerina Petropoulou, an expert in metabolism and digestion at Imperial College London, previously told the Daily Mail: ‘There are natural ways to achieve the same thing as Ozempic—by consuming foods high in soluble fibre, particularly pectin, which is found in apples.
‘Fibre acts as a barrier, slowing the digestion and absorption of carbs and proteins.
‘This in theory mimics the effect of Ozempic by ensuring a steady release of gut hormones,’ she explained.
At around 70 calories each, apples can also help with weight management if enjoyed in place of ultraprocessed snacks which can send blood sugar levels skyrocketing without signaling to the brain we are full, resulting in overeating.
Slashes cancer risk
Eating apples may help prevent cancer, studies suggests.
Research suggests polyphenols found in apples can help prevent cancerous cells from multiplying whilst another study found that people who eat an apple a day were up to a third less likely to develop breast, lung or mouth cancer,
Apples are also rich in vitamin C, which helps to support the immune system and fights cancer cell growth.
Boosts brain health
Apples can also help support brain health and memory due to their rich quercetin count—a powerful flavonoid which has antioxidant and anti-inflammatory effects that might help lower the risk of cognitive decline.
A review of 14 studies found that the flavonoid may even have some preventive properties against Alzheimer’s, though more research is needed.
Polyphenols have also been shown to boost short-term memory, by increasing the width of blood vessels in the brain, allowing more nutrients to get the organ.
Pink lady or Granny Smith?
Whilst all apples offer a plethora of health benefits, some are more nutrient dense than others.
Granny Smith apples contain around 15.4g of sugar, while Pink Lady varieties have slightly more at 15.7g while Braeburns sit somewhere in between at 15.6g per apple.
‘All apples contain an abundance of health-boosting phytonutrients , which are plant chemicals that exert antioxidant benefits,’ Ms Souter explained.
‘For example, the red pigment found in Braeburn apples is due to phytochemicals called anthocyanins.’
But, whilst some apples may be slightly more sugary than others, the nutritionist says variety is key.
Whilst some apples may be slightly more sugary than others, the nutritionist says variety is key
The acidity of apples like Granny Smiths can help simulate saliva production, cleaning teeth and reducing bacteria growth
‘The more variety of apples we consume, the more health-promoting phytochemicals we will receive,’ Ms Soutter said.
‘Our gut microbes feast on these phytochemicals, and a diverse intake leads to a more diverse array of gut microbes, which is thought to be healthier, more robust, and more resilient to disease.’
Organic or not?
‘Whilst organic apples will come with fewer pesticide residues, we can’t ignore that cost and availability also play a role in our choices,’ says Ms Souter.
Pesticide residues in food have been linked to heart problems, neurodevelopmental disorders and several types of cancer.
However, washing non-organic apples thoroughly can help minimise the risk of ingesting harmful pesticides and deliver a more wallet-friendly nutrient boost.
Organic apples are free from synthetic pesticides, which have been linked with a number of health problems
How to add apples to your diet
According to both nutritionists, the best way to eat the fruit is raw, whole and unpeeled, given the vast majority of its fibre and antioxidant content is concentrated in the skin.
Pairing apples with protein or fat, for example stewed apple with a spoonful of yoghurt or nut butter, will slow digestion even further, keeping energy levels steady, the experts say.
‘Dipping apple slices in nut or seed butter, such as almond or pumpkin seed butter, provides protein and healthy fats.
Pairing apples with proteins or fats is the best way to keep energy levels stable
‘This combinations helps to stabilise blood sugar levels while enhancing the absorption of fat-soluble nutrients.
‘The crunchy texture of raw apples requires more chewing, which slows down our eating pace and can help promote feelings of fullness,’ Ms Souter added.
And whilst stewed apple still provides fibre, and may be easier on older people’s digestion, it’s best to leave it unsweetened to keep blood sugar spikes at bay.
‘Apples are also rich in vitamin C, which helps the body absorb non-haem iron from plant foods, so adding slices to a spinach salad with lentils or chickpeas will enhance iron uptake,’ he added.
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This article was originally published by a www.dailymail.co.uk . Read the Original article here. .