By its richness in fibers, water, its low caloric intake, the predominance of fructose, the apple is the best appetite suppressant, which will avoid the temptation of snacking.
Indeed, this fruit is low in energy, with a low rate of carbohydrates. Sugars are largely dominated by fructose, which does little to raise blood sugar levels, and eliminates the risk of reactive hypoglycemia. Rich in water, it provides the equivalent of a glass of water.
The apple is rich in fiber, some of which will “swell”, which contributes to satiety. The nutritional benefit of the fruit is not based on vitamin richness, as it is relatively poor. It contains a wide variety of vitamins and minerals, but in small quantities, without any particular specificity.
Other properties
Numerous studies give it an “anti-cholesterol” property, in association with a suitable diet.
The apple has a diuretic action:
On the one hand, because of its potassium (high) / sodium (low) ratio.
On the other hand, the presence of a type of sugar called Sorbitol, reinforces this draining property.
Fiber contributes to transit and good intestinal health. These fibers are usually well tolerated, but can be aggressive on the fragile intestines, causing colic, even diarrhea.
Practical advice
A little hunger … 1 apple combined with a few sips of water!
Because of its high fructose content, it can be incorporated into the preparation of stand-by rations, in the form of diluted juice.
This fruit can accompany many hot dishes, mixed salads, to increase the flavor of dishes, and meet the recommendations of 5 fruits per day.
Avoid peeling it to preserve vitamin C (run it under water to remove impurities).
Associated recipes
The hot cold of applesauce for low calorie diets.
Nutritional values of apple
Apple 100g 180g
Ener. (Kcal) 50 90
Carbohydrates (g) 12 21.6
Proteins (g) 0.3 0.5
Lipids (g) traces traces
Pot. K + (mg) 145 261
Calcium (mg) 4 7.2
Magn. (mg) 4 7.2
Iron (mg) 0.3 0.5
Phos. (mg) 9 16.2
Vit C (mg) 5 9
Lives. E (mg) 0.5 0.9
Vit A (mg) 0.07 0.12
Fibers (g) 2.1 3.8
