Low in calories, the apple is ideal for people concerned about their weight while supporting digestion, intestinal transit and cardiovascular health. As dietician Eva Vacheau confirms, “The apple is a complete fruit, which is rich in fiber, vitamin C, and antioxidants too, such as catechins and polyphenols..
An apple, a complete fruit for health
Its soluble fibers, like the pectin contained in the skin, form a gel in the intestine which slows digestion, regulates blood sugar and prolongs satiety.
Its insoluble fibers stimulate transit and contribute to digestive comfort. “It is a fruit that will both nourish good intestinal bacteria and improve digestive comfort.“, specifies the specialist.
With or without skin? The right compromise depends on each person
To benefit from all the vitamins and antioxidants, it is best to eat the apple with its skin. However, it may contain pesticide and insecticide residues. “If you want to eat them with the skin, I still recommend buying organic apples.” estimates our expert.
However, people with sensitive digestion may be able to remove the skin more systematically. “If you suffer from bloating after eating the skin of an apple, it is better to eat it without the skin the next time than to turn away from the fruit. notes Eva Vacheau.
When is the best time of day to eat an apple?
Contrary to some popular belief, apples can be eaten at any time of the day, as long as you listen to your digestive sensations, explains our expert.
- The morning : at breakfast, the apple provides gentle energy thanks to its fructose, while having a low glycemic index. Combined with proteins – such as natural yogurt, eggs, smoked salmon or lean cold meats – and a little fat (nuts, oilseed puree), it contributes to a balanced breakfast;
- Before a meal: eating an apple 30 to 60 minutes before a meal helps with better portion control and regulates appetite thanks to pectin;
- After the meal: For those who digest fruit well at the end of a meal, an apple can replace a sweet dessert and limit snacking. It can be accompanied by a pinch of cinnamon or a spoonful of almond puree for more satiety;
- Before a sports session: 1h30 to 2h before a workout, the apple provides a light and natural energy boost.
How many apples can you eat per day?
In principle, one or two apples are enough to benefit from their nutritional benefits without excess fiber or sugar.
“Often, what we miss on a daily basis when we watch our weight is the crunchy and crunchy side of foods. The apple provides all of this. In addition, it is low in calories, on average 80 to 90 calories maximum for an apple. In short, it’s a little sweet, crunchy and crunchy touch with good sugar and without too many calories!”, concludes the dietitian.