To crunch an apple is a gesture that seems trivial. However, even this fruit that is said to be “miracle” can play tricks if it is consumed without precaution. Rich in fibers, antioxidants and vitamin C, it helps digestion and strengthens immunity. But should we really eat it without limit? The dietician-nutritionist Julie Boët recalls that the apple is excellent for health, but that it must be integrated at the right time and in the right way in food. His explanations raise the veil on a frequent error.
Apple health assets
The apple contains soluble fibers, in particular pectin, which forms a gel in the intestine and slows the absorption of sugars. Result: better digestion, more stable blood sugar and improved transit. It also brings water, contributing to daily hydration.
The specialist underlines: “Its richness in antioxidants, such as flavonoids and polyphenols, contributes to the prevention of cardiovascular diseases and the proper functioning of metabolism“.
In addition, an apple covers almost 12 % of daily vitamin C needs, essential to the immune system.
The error to avoid with the apple
Julie Boët confirms that this fruit remains a better option than a cookie or a chocolate bar: “It is rich in fiber, especially in pectin, which promotes satiety and regulates intestinal transit. It also contains vitamins, in particular vitamin C, essential for the immune system. In addition, its potassium content helps regulate blood pressure“.
She advises consuming the whole apple, organic and with her skin, “Because this is where a large part of the fibers and antioxidants concentrate“.
But beware: Eating an apple alone, between two meals, can be a problem. “”Even if its glycemic index is quite low, it mainly contains carbohydrates in the form of fructose, which can cause a rapid rise in blood sugar followed by a feeling of hunger shortly after“warns the dietician.
To limit this effect, she recommends that it does not bite it in isolation but to associate it with other foods: “It is best to associate the apple with a source of protein and lipids“.
Finally, she alerts a widespread habit: “Before eating up, it is interesting to wonder about its global food intake and the level of hydration“.
A balanced snack around the apple
To transform the apple into a complete En-Cas, Julie Boët offers an easy-to-prepare recipe:
- 1/2 to 1 apple in pieces;
- 100 g of natural yogurt (Skyr, Petit-Suisse or Greek);
- A handful of nuts or almonds;
- 1 tsp. chia seeds;
- A thread of honey or a pinch of cinnamon.
Mix and savor: a snack that is both full and beneficial for health.