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How Healthy Is An Apple.

Healthy And Weight Loss Plan.

Recently I have been scouring the internet looking for information and doing some research on the health benefits of the humble little apple, or should that be the weight loss benefits of the humble little apple and I would like to share my findings with you, in fact, if you want to start shedding unwanted fat while retaining lean muscle, then please, keep reading this post.

I think the vast majority of us are all fully aware of the fact that apples are incredibly cheap, in fact we’re surrounded by them, they grow everywhere, however in this post, I want to shed some light on the fact and let you know that apples aren’t just healthy and full of dietary fiber, but they are also amazing when it comes to losing weight.

While attempting to include more fiber into the diet, in the form of fruit, researchers found more than what they were expecting when they added an apple before each meal, in fact the results were totally unexpected and quite surprising, when 350 volunteers took part in the research tests, they found that in addition to the added dietary fiber, the volunteers each lost an average of 5.5 pounds of fat in just 4 weeks.

Similar studies have since been carried out and the final results have been almost identical, so therefore it couldn’t have been a fluke or some kind of weird phenomenon, the weight loss was for real, it really did work, so if you’ve tried and failed with the diet pills and the boring calorie counting diets, I think it may be time to try the apple diet for yourself.

So what is it about this inexpensive little piece of fruit that gives it this surprising weight loss effect, well to begin with apples are quite filling and they do act as an appetite suppressant, apples also contain two types of fiber which is not only good for lowering cholesterol but the soluble fiber in apples also helps to control blood sugar.

Well okay then, so far so good, but I think most people already knew about apples being healthy and containing dietary fiber that can help control cholesterol and lower the bodies levels of blood sugar, but what is it that makes apples so effective when it comes to fat and weight loss, it can’t be just down to the fact that they act as an appetite suppressant can it. 

Apples contain high amounts of soluble and insoluble fiber known as pectin which is a polysaccharide that acts to regulate blood sugar levels, when we eat a meal the calorie intake causes the blood sugar to spike causing our body’s produce insulin, which in turn stimulates the liver to absorb the sugar and glucose, any glucose that isn’t used for energy ends up being stored as body fat.

So therefore when the soluble and insoluble fibers from the apple in the form of pectin is digested along with your meal, it has the effect of preventing your stomach from absorbing the sugar too quickly, thus slowing down the sudden spike in blood sugar levels, which in turn helps to prevent the intake of glucose from the meal being stored as body fat.  

Apples can also help control cholesterol levels, there are two types of cholesterol, HDL (high density lipoprotein, “good” cholesterol) and LDL (low density lipoprotein, “bad” cholesterol) Cholesterol is a fatty substance that the body needs to function properly but when levels get too high, fat is deposited in the blood vessels, which can lead to heart disease, however, the dietary fibers in apples can lower these cholesterol levels.

Can I Keep At It.

Personally, I must admit that I do have trouble keeping to a diet or an exercise routine for that matter, I start off full of good intentions and I do stick to it for a while, but then I eventually I resort back to the same old lifestyle, however I do believe that I could manage to simply remember to eat an apple before each meal and I also believe it is something that we can keep doing for the long term, which is quite important because the health and weight loss benefits don’t just happen overnight.

It is a well known fact that if we are consuming more calories than we are burning off, we will gain weight, so I think we must keep this in mind and maybe even make a few alterations to our lifestyle, because every change you make to improve your health, no matter how small is a step in the right direction and there are things we can do, we just need to keep at it.

What Is An Apples Glycemic Index.

The glycemic index (GI) is a scale used to measure the carbohydrate levels of various foods and how rapidly the food increases the levels of blood sugar, foods that are high on the glycemic index cause a rapid surge of blood sugar levels leading to a sudden rise in insulin which can cause the body to store fat, however, apples have a low GI of just 39, the glycemic index scale is 55 or less = low, 56 to 69 = moderate, 70 and over = high.

So, apples are not only full of essential vitamins and minerals with a very high amount of dietary fiber, they are also ideal for helping to suppress the appetite when eaten before meals, apples taste sweet so they can act as a healthy substitute for sugary sweets, they are also incredibly convenient for taking with you to eat as a snack when travelling.   

Apple cider vinegar.

The Health Benefits Of Apple Cider Vinegar Daily.

Apple cider vinegar is becoming very popular among health and fitness enthusiasts, which is no real surprise when you look at the many health benefits that are associated with it, health benefits that include weight loss, lower blood sugar levels, reduced cholesterol and the reduction of diabetes symptoms, for this post, I have listed some of the health benefits of apple cider vinegar.

Lose Belly Fat With Apple Cider Vinegar. 

Studies have shown that apple cider vinegar can be helpful when it comes to weight loss, this is due to the fact that when apple cider vinegar is added to any high carbohydrate meal it acts as an appetite suppressant and a feeling of being full, leading to an intake of fewer calories, tests have been carried out on groups of obese people that show apple cider vinegar leads to weight loss in the form of reduced belly fat.

These studies were conducted for a period of just over three months, which may not be enough time for the results to be classed as conclusive but they did show that apple cider vinegar is not only beneficial when it comes to weight and fat loss but as with eating apples there is also a lowering of blood sugar and insulin levels.

Healthy Heart With Lower Cholesterol.

Tests on animals have shown that apple cider vinegar effectively lowers cholesterol and triglyceride levels, it has also been indicated that the consumption of apple cider vinegar also reduces blood pressure levels and blood pressure or hypertension is a major contributor to the risk of heart disease, studies have also shown that people who eat apple cider vinegar salad dressing had a lower risk of developing heart disease.

Acetic Acid And Biological Effects.

Apple cider vinegar is made by fermenting apples in a similar way to that which alcohol is produced, the apples are initially crushed and then some yeast is added, during the fermentation process acetic acid is formed which is the main active ingredient of vinegar, unfiltered apple cider vinegar contains protein enzymes and safe bacteria which gives it a cloudy appearance.

Kills Unwanted Harmful Bacteria.

Vinegar has been used for centuries as an antibacterial disinfectant, for treating all kinds of infections, vinegar has also been used for food preservation due to the antibacterial properties, apple cider vinegar stops food poisoning bacteria such as E.coli and is an ideal and natural way to preserve your food, researchers have also suggested that apple cider vinegar can also be used to treat acne.

So here is my summing up, although there has been some studies and tests concerning the health benefits of apple cider vinegar, no major in depth scientific studies have ever been conducted, this may be due to the fact that natural health foods like apple cider vinegar are easy to produce and cheap to buy, so expensive scientific tests wouldn’t be cost effective, however, absence of scientific proof doesn’t mean the health claims aren’t true.

Personally, I believe that with so many people reporting the health benefits that they themselves have experienced along with the results of the tests and studies that have been carried out, I feel quite sure that apple cider vinegar does indeed have some if not many health benefits, in fact, I can see no reason why it wouldn’t have health benefits, after all and as I mentioned earlier in this post, vinegar has been used for treating all kinds of infections for centuries.

Apple cider vinegar also has some other uses, for instance it can be used has a hair conditioner, as a breath freshening mouthwash, skin cleanser and for people that aren’t keen on using chemical based household cleaning products it can also be used as a natural chemical free cleaning agent.   

 

Wishing you all a Healthy, Wealthy & Happy Future.

 

Please feel free to leave a comment.

 

As a blogger, my content may include affiliate links from advertisers. 

 

Russ

8 Comments

  1. I think it’s safe to say that we’ve all heard of the saying, “an apple a day keeps the doctor away”.

    Now, my question is, how does the apple or apple cider vinegar fare if you’re following a low carb diet or the keto diet? We’ve recently started this and genuinely interested as, according to proponents, fruits are a no-no. 

    Anyway, thank you for a very thorough post.

    Even if I end up not being able to eat as many apples as I would like due to the keto diet discouraging fruit consumption, I have a young child who is obviously NOT on a diet. Thanks to your post, he will definitely be eating more apples.

    • Hi Kevin and Jade, You may need to avoid apples while you’re on the low carb keto diet but the apple cider vinegar should be fine because when it is consumed with or just before a meal it has an almost zero glycemic response so I don’t think it would make any difference at all. I’m pleased you found this post helpful, thank you for your comment.

      Russ  

  2. Hi Russ! I like the idea of eating an apple before every meal. I can definitely stick to that. I’m so happy that since new year resolutions for 2019, I have followed my training and diet program and the results have started to show (and that’s even more encouraging). I am now constantly looking for things to enhance my new lifestyle. I have learnt a couple of things here, such as what’s a Glycemic Index and the importance of incorporating into my diet an apple before every meal. Thanks for your post.

    • Hi Henry, congratulation on sticking to your new years resolution, I am very pleased that you have picked something up from my post and even though you’re already doing well and losing weight, eating an apple before every meal will still be very helpful for you and what’s more it’s something that’s very easy to do, thank you for taking the time to leave a comment, take care.

      Russ 

         

  3. Great, website, I am really into healthy living. I love apple cider vinegar too! I use it in almost everything. I also, like to make home remedies and apple cider vinegar have so many benefits. Apples have a lot of benefits. It is why the saying goes ”An apple a day will keep the Doctor away!

    • Hello Carlton, thank you for your comment, it’s great that you already use apple cider vinegar I’d love to hear about the home remedies you make and the results, thanks again for your comment.

      Russ  

  4. Okay, I could not resist the headline, seeing that I had two apples last week. However, after reading your article, I should definitely be eating more apples. I mean, I know that apples are healthy and all that but I had no idea as to all the related benefits. I eat it because I like it, okay love it, LOL. But it seems to have so many great benefits. 

    As far as the apple cider vinegar goes, I have not tried that though. But you are right, it has become very popular. My mom used it a while back but I can’t remember for what. I did not hear any complaints from her so I am assuming it did what it was supposed to do. I think I definitely need to check out your product recommendations. This article is an eye opener and I am super happy I stumbled on to it.

    • Thank you Vanessa, It’s great that you love eating apples, you obviously won’t have any trouble eating one before your meals, it’s gonna be very easy for you to get the health benefits, the apple cider vinegar is quite cheap and is definitely worth trying, well, if you don’t like it, you haven’t lost much…lol, I’m pleased that you found my post interesting and helpful, thank you for your comment, take care Vanessa.

      Russ  

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