How many net carbs are in an apple. What is the nutritional value of apples. Can you eat apples on a keto diet. Are apples a healthy snack option. What are the health benefits of eating apples.

Understanding Net Carbs in Apples

Apples are a popular fruit known for their sweetness and crisp texture. However, for those following low-carb diets, it’s crucial to understand the carbohydrate content of these fruits. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. In the case of apples, this calculation reveals some interesting insights.

A medium-sized apple, approximately 3 inches in diameter and weighing about 182 grams, contains:

• Total Carbohydrates: 25.1 grams
• Fiber: 4.4 grams
• Net Carbs: 19.3 grams

This means that a single medium apple provides a significant portion of carbohydrates, particularly for those on low-carb or ketogenic diets. The net carb content of 19.3 grams is relatively high and could potentially impact blood sugar levels and ketosis for individuals following strict carb restrictions.

Nutritional Profile of Apples

Beyond carbohydrates, apples offer a range of nutrients that contribute to their overall health benefits. Here’s a breakdown of the nutritional content in a medium apple:

• Calories: 94.6 kcal
• Protein: 0.5 grams
• Fat: 0.3 grams
• Sugar: 18.9 grams
• Vitamin C: 8.4 mg
• Potassium: 194.7 mg
• Calcium: 10.9 mg
• Magnesium: 9.1 mg

Apples are particularly notable for their fiber content, which contributes to digestive health and can help with feelings of fullness. They’re also a good source of vitamin C, an important antioxidant that supports immune function and skin health.

Apples and the Glycemic Index

Despite their relatively high sugar content, apples have a low glycemic index (GI) of 38. The glycemic index measures how quickly a food can raise blood sugar levels. Foods with a low GI are generally considered better for blood sugar control.

The glycemic load (GL) of a medium apple is 8.1. Glycemic load takes into account both the GI and the amount of carbohydrates in a serving, providing a more accurate picture of a food’s impact on blood sugar. A GL under 10 is considered low, making apples a relatively good choice for those monitoring their blood sugar levels, despite their carbohydrate content.

Apples on a Ketogenic Diet

For individuals following a ketogenic diet, the high net carb content of apples poses a challenge. The typical ketogenic diet restricts carbohydrate intake to 20-50 grams per day to maintain a state of ketosis. Consuming a single medium apple would account for a significant portion of this daily allowance.

Is it possible to include apples in a ketogenic diet? While not impossible, it would require careful planning and likely mean sacrificing other carbohydrate sources throughout the day. For most people on a strict ketogenic diet, apples are generally avoided or consumed in very small quantities to prevent disrupting ketosis.

Health Benefits of Apples

Despite their carbohydrate content, apples offer numerous health benefits that make them a valuable addition to most diets:

1. Rich in antioxidants: Apples contain various antioxidants, including quercetin, catechin, and chlorogenic acid, which may help protect against chronic diseases.
2. Heart health: The fiber and antioxidants in apples may contribute to improved cardiovascular health.
3. Digestive health: The high fiber content supports digestive function and may help prevent constipation.
4. Weight management: The fiber in apples can promote feelings of fullness, potentially aiding in weight control.
5. Blood sugar regulation: Despite their sugar content, the fiber and antioxidants in apples may help regulate blood sugar levels.

Comparing Apple Varieties

While the nutritional content of apples is generally similar across varieties, there can be slight differences in carbohydrate content and other nutrients. Here’s a comparison of some popular apple varieties:

• Gala: 21g net carbs per medium apple
• Red Delicious: Similar to Gala in carbohydrate content
• Granny Smith: Slightly lower in carbs, with a more tart flavor
• Fuji: Tends to be slightly higher in sugar content
• Golden Delicious: Similar to Gala in nutritional profile

The differences in carbohydrate content between these varieties are generally small, typically within a few grams per apple. The choice of apple variety often comes down to personal preference in taste and texture rather than significant nutritional differences.

Incorporating Apples into a Balanced Diet

For those not following a ketogenic or very low-carb diet, apples can be a nutritious addition to a balanced eating plan. Here are some ways to enjoy apples while being mindful of their carbohydrate content:

• Portion control: Opt for smaller apples or cut a large apple in half to reduce carbohydrate intake.
• Pair with protein or fat: Eating apple slices with cheese or nut butter can help slow down the absorption of sugars and provide a more balanced snack.
• Use as a natural sweetener: Grated apple can add sweetness and moisture to baked goods, potentially reducing the need for added sugars.
• Choose tart varieties: Granny Smith apples tend to be slightly lower in sugar and can be a good choice for those watching their carbohydrate intake.

By being mindful of portion sizes and how apples fit into your overall diet, you can enjoy their nutritional benefits without overconsuming carbohydrates.

Alternatives to Apples for Low-Carb Diets

For those following very low-carb or ketogenic diets who want to enjoy fruits while minimizing carbohydrate intake, there are several alternatives to consider:

• Berries: Strawberries, raspberries, and blackberries are lower in carbs and high in antioxidants.
• Avocado: Technically a fruit, avocados are very low in carbs and high in healthy fats.
• Olives: Another fruit that’s low in carbs and high in healthy fats.
• Coconut: Fresh coconut meat is relatively low in carbs and rich in fiber.
• Rhubarb: While tart, rhubarb is low in carbs and can be used in various recipes.

These alternatives can provide similar nutritional benefits to apples while keeping carbohydrate intake lower for those on restricted diets.

The Role of Fiber in Apple Nutrition

One of the key nutritional components of apples is their fiber content. A medium apple contains about 4.4 grams of fiber, which is significant considering the recommended daily intake is between 25-30 grams for most adults. This fiber content contributes to several health benefits:

• Digestive health: The fiber in apples aids in maintaining regular bowel movements and preventing constipation.
• Blood sugar control: Soluble fiber can slow the absorption of sugar, potentially helping to regulate blood glucose levels.
• Cholesterol management: Some studies suggest that the soluble fiber in apples may help lower LDL (bad) cholesterol levels.
• Weight management: Fiber contributes to feelings of fullness, which can aid in weight control by reducing overall calorie intake.

While the fiber content doesn’t negate the carbohydrate impact for those on very low-carb diets, it does contribute to the overall health benefits of apples for most individuals.

Antioxidants in Apples: Beyond Basic Nutrition

Apples are renowned for their antioxidant content, which goes beyond their basic nutritional profile. These compounds play a crucial role in protecting the body against oxidative stress and may contribute to various health benefits:

• Quercetin: A flavonoid that may have anti-inflammatory and antihistamine properties.
• Catechin: A type of flavonoid also found in green tea, known for its potential cardiovascular benefits.
• Chlorogenic Acid: May help lower blood sugar levels and aid in weight loss.
• Phloridzin: A compound that may help improve bone density and reduce the risk of osteoporosis.

These antioxidants are found primarily in the skin of the apple, which is why consuming whole apples with the skin intact is often recommended for maximum nutritional benefit.

The Impact of Cooking on Apple Nutrition

The way apples are prepared can affect their nutritional content. Cooking apples can lead to some changes in their nutritional profile:

• Fiber content remains relatively stable during cooking.
• Some water-soluble vitamins, like vitamin C, may be reduced during cooking, especially with high-heat methods.
• Cooking can make certain antioxidants more bioavailable, potentially increasing their health benefits.
• The glycemic index of apples may increase slightly when cooked, as the cooking process breaks down some of the fiber.

For those concerned about carbohydrate content, it’s worth noting that cooking doesn’t significantly alter the carbohydrate levels in apples. However, be mindful of any added sugars in recipes involving cooked apples.

Apples and Dental Health

While apples are often touted as being good for dental health due to their crunchy texture, which can help clean teeth, their impact on oral health is somewhat complex:

• The natural sugars in apples can contribute to tooth decay if proper dental hygiene isn’t maintained.
• The acidity of apples, especially tart varieties, can potentially erode tooth enamel over time.
• However, the fiber and water content of apples can stimulate saliva production, which helps neutralize acids and clean teeth.

To maximize the potential dental benefits of apples while minimizing risks, it’s recommended to rinse the mouth with water after eating apples and to maintain good overall dental hygiene practices.

Seasonal Variations in Apple Nutrition

The nutritional content of apples can vary slightly depending on the season and storage conditions:

• Freshly harvested apples typically have the highest nutrient content.
• Apples stored for long periods may experience some loss of vitamin C and other antioxidants.
• The sugar content of apples can increase slightly during storage as starches are converted to sugars.

To maximize the nutritional benefits of apples, opt for fresh, in-season fruit when possible. Proper storage in cool conditions can help maintain nutrient levels for longer periods.

Apples in a Mediterranean Diet Context

While much of our discussion has focused on low-carb and ketogenic diets, it’s worth considering the role of apples in other dietary patterns, such as the Mediterranean diet:

• The Mediterranean diet emphasizes whole fruits, including apples, as part of a balanced eating plan.
• In this context, the fiber, antioxidants, and moderate carbohydrate content of apples are seen as beneficial.
• Apples can be incorporated into meals and snacks, often paired with other Mediterranean staples like nuts or cheese.

This approach highlights how the nutritional value of apples can be appreciated within different dietary frameworks, emphasizing the importance of considering overall dietary patterns rather than focusing solely on individual nutrients.

Environmental Impact of Apple Production

When considering the overall impact of including apples in one’s diet, it’s worth noting the environmental aspects of apple production:

• Apples are generally considered a low-impact fruit in terms of water usage and carbon footprint compared to many other fruits.
• Local and seasonal consumption can further reduce the environmental impact by minimizing transportation needs.
• Organic apple production can have additional environmental benefits, reducing the use of synthetic pesticides and fertilizers.

For environmentally conscious consumers, choosing locally grown, seasonal apples can be a way to enjoy the nutritional benefits of this fruit while minimizing ecological impact.

Apples in Cultural and Culinary Traditions

The nutritional profile of apples has contributed to their prominence in various cultural and culinary traditions worldwide:

• In many Western cultures, apples are associated with health and wellness, as reflected in the saying “an apple a day keeps the doctor away.”
• Apples play a significant role in various cuisines, from sweet desserts to savory dishes, showcasing their versatility.
• The cultural significance of apples extends to folklore, religion, and literature, often symbolizing knowledge, temptation, or youth.

Understanding these cultural contexts can provide a broader appreciation for the role of apples in diets around the world, beyond their nutritional content.

Future Research and Potential Health Applications

Ongoing research continues to explore the potential health benefits of apples and their components:

• Studies are investigating the role of apple polyphenols in cancer prevention and treatment.
• Research is examining how apple consumption might impact gut microbiome health.
• The potential neuroprotective effects of apple compounds are being explored in relation to cognitive decline and neurodegenerative diseases.

While much of this research is still in early stages, it highlights the ongoing scientific interest in the health properties of apples beyond their basic nutritional profile.

Carbs in Apple, fresh, with skin

• Serving Size:
  1 medium – 3″ diameter
• Serving Weight:
  182g

• Calories

  94.6 kCal

• Total Carbs

  25.1 g

  • Net Carbs

    19.3 g

  • Fiber

    4.4 g

  • Starch

    0.1 g

  • Sugar

    18. 9 g

  • Sugar Alcohols

    1.5 g

• Protein

  0.5 g

• Fat

  0.3 g

  • Monounsat. Fat

    0 g

  • Polyunsat. Fat

    0.1 g

  • Saturated Fat

    0.1 g

  • Cholesterol

    0 mg

• Glycemic Load

  8.1

• Calcium

  10. 9 mg

• Iron

  0.2 mg

• Magnesium

  9.1 mg

• Phosphorus

  20 mg

• Potassium

  194.7 mg

• Sodium

  1.8 mg

• Zinc

  0.1 mg

• Copper

  0.1 mg

• Selenium

  0 mcg

• Folate

  5. 5 mcg

• Vitamin A

  4.9 mcg

• Vit B1 (Thiamin)

  0 mg

• Vit B2 (Riboflavin)

  0.1 mg

• Vit B3 (Niacin)

  0.2 mg

• Vitamin B5

  0.1 mg

• Vitamin B6

  0.1 mg

• Vitamin B12

  0 mcg

• Vitamin C

  8.4 mg

• Vitamin D

  0 mcg

• Vitamin K

  4 mcg

• Vitamin E

  0. 4 mg

• Choline

  6.2 mg

• Apples With Skin Raw
• Apples Without Skin Or Peeled Raw
• Apples Raw Granny Smith With Skin
• Apples Raw Gala With Skin
• Apples Raw Red Delicious With Skin
• Apples Raw Fuji With Skin
• Apples Raw Golden Delicious With Skin
• Apples Raw Without Skin Cooked Boiled
• Apples Raw Without Skin Cooked Microwave
• Apples, Raw, Without Skin, Cooked, Microwave

Carbs in Apple & Other Nutritional Info – Kiss My Keto Blog

There are thousands of different apple varieties and all relatively high in carbs from a keto point of view.

One medium Gala apple (182g), for example, has a whopping 21g of net carbs or 12g net carbs per 100g 1. That’s 42% of the recommended daily carb limit on a ketogenic diet. For a food to be considered keto friendly, it needs to have fewer than 10g net carbs per 100g. Keep reading to find out more about the carbs in apple and their general nutrient profile.

How Many Carbs in an Apple?

Apples have between 18g and 21g of net carbs per fruit depending on variety. Some apples are denser in fruit sugars than other, but the numbers are pretty close. In this article, we’ll use Gala apples as a reference point for all apple cultivars. This variety is among the 15 most popular apple varieties which account for 90 percent of apple production in the US 2.

One medium Gala apple weighs around 180g and provides 21g on net carbs and 4g of fiber 1. Apples are mainly composed of water (86%), but most of their dry weight is simple carbohydrates like fructose, sucrose, and glucose. Only 4g of an apple’s dry weight is fiber.

Despite being relatively high in net carbs, apples have a low glycemic index of 38. Furthermore, one medium apple has a glycemic load of only 6. While this makes apples a healthy snack on other diets, it’s still not a good idea to eat an apple when you’re trying to get into ketosis.

For your body to enter ketosis, your daily net carb intake needs to be below 50g per day on average. You’ll also need to ensure you’re eating all necessary nutrients in order to stay healthy. For both to be possible, avoiding high-carb fruit like apples and sticking to low-carb fruit and veggies like cucumbers is a must.

How Many Calories in Apple?

There are approximately 95 calories in a medium-sized apple. This makes apples a low-calorie food item and is one of the many reasons apples are considered healthy.

This seems to ring true especially when you compare apples to other fruit. Bananas, for examples, provide double the calories of apples. Other caloric fruit include dates and all dried fruit.

Nutritional Value of Apple

Apples are good source of carbs (if you’re not on a keto diet) and fiber (17% DV). Apples are also a good source of vitamin C, providing 8.4mg or 14% of the DV for this important vitamin. Other than that, apples are only a modest source of other nutrients:

• Vitamin E – 2%DV
• Vitamin B6 – 4% DV
• Riboflavin – 3% DV
• Potassium – 6% DV
• Manganese – 3% DV

Apples also have negligible amounts of fat and protein (less than 1% DV). Where apples actually shine is in their antioxidant action. Research shows that apples are a rich source of phytochemicals like quercetin, catechin, phloridzin, and chlorogenic acid, all of which function as powerful antioxidants 3. While these antioxidants aren’t essential nutrients, they still contribute to good health by protecting the body against disease.

Can You Eat Apples on the Keto Diet?

Apples are certainly a healthy food: they’re low in calories, high in fiber, and rich in antioxidant chemicals. But despite this, apples are not practical on a keto diet. In other words, you cannot eat apples on a keto diet and expect the diet to work.

The ketogenic diet is a very low-carb diet. This diet provided some of the benefits of fasting, such as ketosis, without the risk of malnutrition. But why is this important to know?

Because on keto, you need to eat lots of nutritious, low-carb food to stay healthy while limiting carbs to below 50g per day. You can only achieve this if you avoid high-carb food and replace it with low-carb and high-fat food. And if you look up keto diet food lists and keto meal plans, you’ll notice that apples and other high-carb fruit are excluded.

Health Benefits of Apples

If you’re not following a keto diet, you may be interested in knowing about the health benefits of eating apples. Because apples are one of the most widely consumed fruits in the world, they’ve garnered the attention of many researchers who discovered the following two major health benefits:

Reduced disease risk

A comprehensive review from 2011 states that eating apples is linked with a reduced risk of cardiovascular diseases, some cancers, asthma, and diabetes, to name a few [4]. The review explains that much of this effect can be attributed to the many phytochemicals in apples.

Improved gut health

Apples are rich in insoluble fiber such as cellulose and hemicellulose and also soluble fiber such as pectin 5. Pectin has a gel-like consistency, and it helps improve bowel movements and the absorption of nutrients. In the colon, pectin is fermented by good bacteria that turn it into short-chain fatty acids (SCFA). SCFA protect the lining of the lower GI tract 6.

How to Eat Apple on Keto?

You can’t really eat apples on keto as already explained. Still, if you’re a big fan of apples and can’t imagine life without your favorite fruit, follow these steps to make apples keto friendly:

1. Add it to your salad

Add half an apple to a keto-friendly salad made with romaine lettuce, spinach, or cabbage. Half an apple should provide just around 10g net carbs while most leafy greens have around 1g net carbs per cup. Make sure to check the nutrition info of each ingredient you add to your salad to stay within your daily carb limit.

2. Eat just one slice

Take a slice and eat as is or add it to your smoothie, chia pudding, or other low-carb dessert. A small slice of apple should have fewer than 5g net carbs.

3. Eat apples during carb ups

Not all keto dieters take the standard approach. Some follow a cyclical ketogenic diet or targeted keto diet, both of which allow for occasional carb refeeds. If you’re one such keto dieter, then feel free to enjoy an apple or two during your carb up days.

Takeaways

• An average medium-sized apple provides 95 calories from approximately 20g net carbs.
• Because apples are relatively high in carbs and low in fat, they’re not recommended on a ketogenic diet.
• On other healthy diets, apples can be a valuable source of fiber, vitamin C, and powerful antioxidants.
• Keto dieters should avoid apples. But if you still want to eat apples, eat them only in small portions or during carb-up days.

Apples – how many carbohydrates (per 100 grams)

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Portion weight, g

{

{
By the piece

{

{
in glasses

{

{

1 pc – 182. 0 g 2 pcs – 364.0 g 3 pcs – 546.0 g 4 pcs – 728.0 g 5 pcs – 910.0 g 6 pcs – 1 092.0 g 7 pcs – 1 274.0 g 8 pcs – 1 456, 0 g9 pcs — 1 638.0 g10 pcs — 1 820.0 g11 pcs — 2 002.0 g12 pcs — 2 184.0 g13 pcs — 2 366.0 g14 pcs — 2 548.0 g15 pcs — 2 730.0 g16 pcs — 2 912.0 g17 pcs — 3 094.0 g18 pcs — 3 276.0 g19 pcs — 3 458.0 g20 pcs — 3 640.0 g21 pcs — 3 822.0 g22 pcs — 4 004.0 g23 pcs — 4 186.0 g24 pcs — 4 368.0 g25 pcs — 4 550.0 g26 pcs — 4 732.0 g27 pcs — 4 914.0 g28 pcs — 5 096.0 g29 pcs — 5 278.0 g30 pcs — 5 460.0 g31 pcs — 5 642.0 g32 pcs — 5 824.0 g33 pcs — 6 006.0 g34 pcs — 6 188.0 g35 pcs — 6 370.0 g36 pcs — 6 552.0 g37 pcs — 6 734.0 g38 pcs — 6 916.0 g39 pcs — 7 098.0 g40 pcs — 7 280.0 g41 pcs — 7 462.0 g42 pcs — 7 644.0 g43 pcs — 7 826.0 g44 pcs — 8 008.0 g45 pcs — 8 190 0 g46 pcs — 8 372.0 g47 pcs — 8 554.0 g48 pcs — 8 736.0 g49 pcs — 8 918.0 g50 pcs — 9 100.0 g51 pcs — 9 282.0 g52 pcs — 9 464, 0 g53 pcs — 9 646.0 g54 pcs — 9 828.0 g55 pcs — 10 010.0 g56 pcs — 10 192.0 g57 pcs — 10 374. 0 g58 pcs — 10 556.0 g59 pcs — 10 738.0 g60 pcs — 10 920.0 g61 pcs — 11 102.0 g62 pcs — 11 284.0 g63 pcs — 11 466.0 g64 pcs — 11 648.0 g65 pcs — 11 830.0 g66 pcs — 12 012.0 g67 pcs — 12 194.0 g68 pcs — 12 376.0 g69 pcs — 12 558.0 g70 pcs — 12 740.0 g71 pcs — 12 922.0 g72 pcs — 13 104.0 g73 pcs — 13 286.0 g74 pcs — 13 468 .0 g75 pcs – 13 650.0 g76 pcs – 13 832.0 g77 pcs – 14 014.0 g78 pcs – 14 196.0 g79 pcs – 14 378.0 g80 pcs – 14 560.0 g81 pcs – 14 742, 0 g82 pcs — 14 924.0 g83 pcs — 15 106.0 g84 pcs — 15 288.0 g85 pcs — 15 470.0 g86 pcs — 15 652.0 g87 pcs — 15 834.0 g88 pcs — 16 016.0 g89 pcs — 16 198.0 g90 pcs — 16 380.0 g91 pcs — 16 562.0 g92 pcs — 16 744.0 g93 pcs — 16 926.0 g94 pcs — 17 108.0 g95 pcs — 17 290.0 g96 pcs — 17 472.0 g97 pcs — 17 654.0 g98 pcs — 17 836.0 g99 pcs — 18 018.0 g100 pcs — 18 200.0 g

1 st – 109.0 g2 st – 218.0 g3 st – 327.0 g4 st – 436.0 g5 st – 545.0 g6 st – 654.0 g7 st – 763.0 g8 st – 872.0 g9 st — 981.0 g10 st — 1,090.0 g11 st — 1,199.0 g12 st — 1,308. 0 g13 st — 1,417.0 g14 st — 1,526.0 g15 st — 1,635.0 g16 st — 1 744.0 g17 st – 1,853.0 g18 st – 1,962.0 g19 st – 2,071.0 g20 st – 2,180.0 g21 st – 2,289.0 g22 st – 2,398.0 g23 st – 2,507 0 g24 st — 2616.0 g25 st — 2 725.0 g26 st — 2 834.0 g27 st — 2 943.0 g28 st – 3,052.0 g29 st – 3,161.0 g30 st – 3,270.0 g31 st – 3,379.0 g32 st – 3,488.0 g33 st – 3,597.0 g34 st – 3,706 0 g35 st – 3 815.0 g36 st – 3 924.0 g37 st – 4 033.0 g38 st – 4 142.0 g39 st – 4 251.0 g40 st – 4 360.0 g41 st – 4 469, 0 g42 st — 4 578.0 g43 st — 4 687.0 g44 st — 4 796.0 g45 st — 4 905.0 g46 st — 5 014.0 g47 st — 5 123.0 g48 st — 5 232.0 g49 st — 5 341.0 g50 st — 5 450.0 g51 st — 5 559.0 g52 st — 5 668.0 g53 st — 5 777.0 g54 st — 5 886.0 g55 st — 5 995.0 g56 st — 6 104.0 g57 st — 6 213.0 g58 st — 6 322.0 g59st – 6 431.0 g60 st – 6 540.0 g61 st – 6 649.0 g62 st – 6 758.0 g63 st – 6 867.0 g64 st – 6 976.0 g65 st – 7 085.0 g66 st — 7 194.0 g67 st — 7 303.0 g68 st — 7 412.0 g69 st — 7 521.0 g70 st — 7 630.0 g71 st — 7 739. 0 g72 st — 7 848.0 g73 st — 7 957.0 g74 st – 8 066.0 g75 st – 8 175.0 g76 st – 8 284.0 g77 st – 8 393.0 g78 st – 8 502.0 g79 st – 8 611.0 g80 st – 8 720.0 g81 st – 8 829.0 g82 st – 8 938.0 g83 st – 9 047.0 g84 st – 9 156.0 g85 st – 9 265.0 g86 st – 9 374.0 g87 st – 9 483 .0 g88 st – 9 592.0 g89 st – 9 701.0 g90 st – 9 810.0 g91 st – 9 919.0 g92 st – 10 028.0 g93 st – 10 137.0 g94 st – 10 246.0 g95 st – 10 355 .0 g96 st – 10 464.0 g97 st – 10 573.0 g98 st – 10 682.0 g99 st – 10 791.0 g100 st – 10 900.0 g

Apples

• Pieces0,5

  medium size 7.5 cm

• Glasses0,9

  pieces
  1 glass is how much?

• Weight with waste111.1 g

  Waste: core and stem (10% by weight).
  Used in calculations
  the weight of only the edible part of the product.

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Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient	Norm
Key Nutrients
Squirrels	75 g
Fats	84 g
Carbohydrates	310 g
calories	2 300 kcal
Minerals
Calcium	1000 mg
Iron	10 mg
Magnesium	400 mg
Phosphorus	700 mg
Potassium	4,700 mg
Sodium	1,300 mg
Zinc	11 mg
Copper	0. 9 mg
Manganese	2.3 mg
Selenium	55 mcg
Fluorine	4,000 mcg
Vitamins (fat soluble)
Vitamin A	900 mcg
beta carotene	5,000 mcg
Alpha carotene	5,000 mcg
Vitamin D	15 mcg
Vitamin D2	7.5 mcg
Vitamin D3	16.25 mcg
Vitamin E	14.6 mg
Vitamin K	120 mcg
Vitamins (water soluble)
Vitamin C	90 mg
Vitamin B1	1.2 mg
Vitamin B2	1.3 mg
Vitamin B3	16 mg
Vitamin B4	500 mg
Vitamin B5	5 mg
Vitamin B6	1. 3 mg
Vitamin B9	400 mcg
Vitamin B12	2.4 mcg
Amino acids
tryptophan	0.8 g
Threonine	2.4 g
Isoleucine	2 g
Leucine	4.6 g
Lysine	4.1 g
Methionine	1.8 g
cystine	1.8 g
Phenylalanine	4.4 g
Tyrosine	4.4 g
Valine	2.5 g
Arginine	6.1 g
Histidine	2.1 g
Alanine	6.6 g
Aspartic	12.2 g
Glutamine	13.6 g
Glycine	3. 5 g
Proline	4.5 g
Serene	8.3 g

How many calories in an apple actually: a table with BJU of all varieties per 100 grams

Apples do not sink in water, have you noticed? It’s just that they are a quarter of the air. Add to this low energy and high nutritional value, and you can safely add fruit to the diet menu. Today I’ll tell you a lot of interesting things about heavenly fruits: how many calories are in an apple, how useful they are, what are the contraindications, and even about special “apple” knives! Go!

Chemical composition and nutritional value

Why athletes, losing weight and caring parents respect these fruits? Let’s look at them through the eyes of chemists – that’s how many useful components they contain:

1. Macronutrients: potassium, calcium, sodium, magnesium, boron, iodine, phosphorus, chlorine, sulfur, iron.
2. Vitamins: A, B1, B2, B3, B5, B6, B9, C, E, H, K.
3. Organic acids: tartaric, malic, citric, ursolic, chlorogenic.
4. Volatile fatty acids: propionic, acetic, isobutyric, valeric.
5. Nutrients: carbohydrates, fibre, pectin, fats, ash.

The average energy value of the product is about 40-60 kcal per 100 grams. The BJU indicator and the exact indicator of how many kilocalories depends on the size, variety and the conditions under which the fruit was grown and stored.

Glycemic index

Let me remind you that in principle, an indicator from 0 to 49 is considered safe for figure and health. GI in our case varies between 30-45 units.

Benefits of apples for the body

They have one great benefit:

• They help normalize the digestive tract, prevent nausea and vomiting, absorb toxins in the intestines and prevent fermentation and the formation of gallstones.
• This is a good prevention of diseases of the thyroid gland and the genitourinary system. Useful substances help prevent the destruction of brain cells and memory loss.
• Strengthen the immune system.
• Strengthen blood vessels, increase blood pressure and help recover from infections and viruses.
• Purify the blood and lymphatic system.
• Improve dental health.
• Help with ailments such as rheumatism, atherosclerosis and gout.

I note the recent conclusion of scientists that eating two fruits a day, you lower your cholesterol by 16%. And 3 pieces a day reduce the risk of diabetes by 7%. By the way, it was also said there that these fruits are able to protect the skin and hair from ultraviolet radiation.

Which apples are the most useful

Definitely: any fruits that grow in granny’s village are much more useful than glossy ones. If you choose between red and green, then the latter, regardless of the variety, contain less sugar, which means they are more useful. But let’s get a little specific.

In 2005, Canadian scientists conducted a study and found out that Red Delicious takes the first place in terms of antioxidant properties. If anyone does not know, flavonoids (antioxidants) are substances that help prevent certain types of cancer.

Egremont Russet is a variety with high levels of phloridzin. This substance increases the absorption of sugar from the digestive system into the blood and reduces the risk of developing type 2 diabetes. True, despite how much use he could bring, farmers lost interest in him because of the commercial unattractiveness.

And a few more:

1. Idared. Recommended for those suffering from anemia, having problems with the nervous system, heart, joints and bones.
2. Jonathan, White Pouring and Melba help fight colds, strengthen immunity, remove bad cholesterol and neutralize free radicals.
3. Pepin. Contains a lot of ascorbic acid. Gardeners call an additional advantage of Pepin the ability to be stored up to 6 months.
4. Antey. Helps to recover from debilitating diseases and beriberi.

The harm of apples

But what about tar from folk wisdom? Of course, there is a spoon for balance! It is worth overdoing it a little with the amount of apples consumed per day, as coarse fiber – one of the components of the fruit – begins to host in the digestive tract, which is fraught for those who suffer from gastritis or a stomach or duodenal ulcer. Exacerbations may begin and the work of the intestines may be disturbed.

Contraindications for use

Let’s get acquainted with contraindications:

1. Allergy to fruit (when eaten and in reaction to apple blossom pollen).
2. Due to fructose, not recommended for those with high sugar levels.
3. Thrush and yeast infections are also contraindicated. With these diseases, you have to drink and eat everything without sugar and completely exclude sweet fruits.
4. Diseases of the gastrointestinal tract and kidney stones as such are not a direct contraindication, but if you feel unpleasant changes, then you have a reason to visit a doctor and, most likely, still refuse these fruits.

The shape of apples

How many years I have lived – I have never needed the ability to understand in detail the shape of a fruit, you can say. But if you liked some kind, the name of which you don’t know, but you desperately need just such and no others, then the merchant will understand you more easily if you say not “Well … red and … kind of round like that …”, but “flat-round” . Form guide with photo:

• Planar.
• Half round.
• Flat round or oval.
• Properly wide cone.
• Back conical.
• Tapered.
• Ellipsoidal.
• Rounded with edges.
• Elongated oval.
• Round-cylindrical.
• Similar to cylinder.

The property of apples to darken on the cut

This unappetizing color appears as a result of the interaction of the “wounded” fruit with oxygen. No wonder they say that Mother Nature has provided for everything: in this way he protects himself from pests. How soon a brown film appears on the cut and how intense the shade will be depends on how many polyphenols (antioxidants) it contains.

If the browned piece is killing your appetite, you can slow down the process by sprinkling some lemon juice on the cut. In general, breeders have already bred special species: no matter how much you cut them, they still will not darken.

Varieties of apples and their storage

The difference between summer and winter fruits is not only seasonal. The first can be eaten immediately after harvest, however, they are stored for a short time. The second ones need to rest a little, but their shelf life is much higher:

1. Summer varieties: Candy, Golden Chinese, White filling, Moscow pear. Stored 2-5 weeks after collection.
2. Autumn: Volga Beauty, New Bessemyanka, Scarlet Anise, Borovinka, Granny Smith. Valid for 2 to 4 months.
3. Winter fruits: Bashkir handsome, Antonovka common, Pepin saffron, Aurora, Idared, Calvil snow, Golden Delicious, Winter banana, Jonathan, Kingdevid, Red Delicious, Anise new, Renet champagne and Renet Semerenko. Designed for storage from 3 months to six months.

Which apple knife to choose

I also have a dilemma, you say, and you will be wrong. Or rather, you can, of course, cut the fruit with an ordinary kitchen knife, or even a pocket Victorinox, but after all, other options were invented for something:

1. Piller, aka vegetable peeler. There are manual and automatic. Designed for peeling. I recommend using knives with a floating blade – a fixed one will remove too thick a layer, and how many calories will go with it! By the way, if you are left-handed, then do not take ceramic models: their blade is usually sharpened on one side.
2. Slicer. A really handy thing – with one movement you divide the apple into 8 parts, and also get rid of the core.
3. Coring knife is also a good thing. If you need heat treatment, such a knife will definitely not be superfluous on the farm.

Apple in cosmetology

Do you know what lipstick was used to make? From applesauce mixed with fat and dyes. But that was only the first rung of the career ladder of our hero. Remember the tale of rejuvenating apples? People knew what they wrote about: the acids contained in fruits really have a regenerating, rejuvenating effect.

They tone, tighten the skin, protect it from the harmful effects of the external environment and energize it. The fruit nourishes and moisturizes dry skin, and helps cleanse oily skin, reduce the activity of the sebaceous glands and narrow pores.

A terrible monster called cellulite is also afraid of apple extract. By the way, it is also included in the composition of any peelings, because it whitens and exfoliates.

Let me note that a revolution in cosmetology was made by Swiss specialists who developed a line of skin care products containing stem cells of a specially bred variety. Know-how for those who want to significantly slow down the aging process.

Is it possible to eat apples while losing weight

Must! The product is affordable, low in calories, and contains fiber – a dream of losing weight. True, let me remind you that it is better to choose less sweet varieties and not disdain the peel.

How many apples can you eat on a diet

Experts believe that the daily norm is 2-3 apples, the maximum number is 5. If you regularly eat more, you risk causing metabolic failure and hatred of healthy fruit. A life hack for those who were hoping to use apples as a frequent snack: cut them into medium-sized slices. You will see for yourself: it is not necessary to eat a whole fruit at a time.

How to replace apples during a diet

So, you still have an allergy to fruits or they are just tired, but the idea of ​​light snacks while losing weight still attracts you. Then we change them for unsweetened pears and peaches, cucumbers, kiwi, watermelon, oranges or grapefruits. Only with the daily norm of the last three types still be careful.

I’ll take out one more fruit as a separate item: a banana contains about a calorie per gram, one medium-sized piece weighs about 150 g. You can eat 1-2 bananas when losing weight only in the first half of the day, and only if you train intensively.

Is it possible to eat apples at night

Yes and no. Consider the facts “against”:

1. It is unlikely that you will have time to use the carbohydrates that fruit contains before sleep to generate energy.
2. Fruit promotes additional secretion of gastric juice, which the brain can perceive as a command to prepare for a meal.
3. Due to slow digestion, the fiber in apples can cause bloating, colic and flatulence.

And what are the arguments “for”?

1. If you feel hungry, then the best alternative to pancakes with honey is an apple.
2. An apple an hour before brushing your teeth helps to lighten the tone of the enamel. And in conditions where it is impossible to brush your teeth, an apple is an almost equivalent replacement for the hygienic process.
3. If you eat a fruit two hours before bedtime, then the morning will start without problems with a stool.

How to choose the right fruits

Yes, this is such a serious matter that Roskachestvo experts announced their intention to check fruits according to 46 criteria. But three main ones will suffice for us.

1. If apples are bought for eating, it is enough that they are ripe, fresh and preferably with a minimum of gloss on the surface. If for use in cooking, then you can take a little softer and even a little overripe. And remember that large fruits most often appear as a result of taking “doping”, and we are for everything healthy, right?
2. Visual side of the fruit: must be without obvious wrinkles and damage, firm to the touch.
3. Producer. Well, if the fruits are “native”. But if not, then just make sure that they are grown in ecologically clean areas.

Methods of consumption

These fruits can be eaten fresh, cooked and cooked in different ways. They are also a great base for various alcoholic and non-alcoholic drinks, desserts, and vinegar.

What determines how many calories are in apples

First of all, the calorie content is determined by the variety. Second, size. One medium-sized apple contains about 130 g. It turns out that 1 piece has about 70 calories.

Apple calories (table)

To whom the apple diet is indicated

From a medical point of view, for those who do not have serious health problems and are not weakened after diseases or operations, the body. And for those who need to normalize their metabolism – that’s it.

On the everyday side, another advantage can be distinguished: losing weight on apples is just a godsend for those with a sweet tooth who want to melt the fat layer. Fruit contains enough sugar to keep you from savoring paradise at 134 kilocalories.

Advantages and disadvantages of the apple diet

Often, all sorts of new diets for weight loss, helping to lose excess, take away some useful substances in return. But this story is not about apples: on the contrary, they remove toxins from the body, such as arsenic and lead. Apple fruits are one of the best helpers in reducing bad cholesterol, in addition, they help regulate the work of liver cells.

This method of losing weight is also beneficial for those who have irregular stools. And another unexpected property of this fruit is to dull the addiction to nicotine.

But if you have chronic problems with the gastrointestinal tract like ulcers or gastritis, as well as high acidity and problems with the pancreas, then you will not get along with the apple diet.

Variants of diets on apples

• Fasting day.
• 3-day.
• 7-day.
• 9-day.

In addition, programs developed by nutritionists are divided into strict and more gentle. The former rely on different ways of preparing apples. That is, while following a diet for losing excess weight, you are allowed only this fruit and only in the form in which you originally chose. For example, only a baked apple or only fresh apples.

Those who are more sparing are allowed to eat some more certain foods, such as buckwheat, vegetables or eggs.

Diet scheme

The shortest diet marathon is designed for 3 days. There are even two variations. I personally do not accept the first one absolutely: on each of the 3 days you eat one and a half kilograms of apples and drink one and a half liters of pure water.

The menu of the second option seems more adequate to me:

• Day 1

1. Breakfast: 1 apple, a slice of rye bread and 2 tablespoons low-fat (but not fat-free) cottage cheese.
2. Second breakfast: 1 apple, fish salad with celery and orange dressed with yogurt.
3. Snack: 1 apple and 100 g low-fat cottage cheese.
4. Dinner: cheese – 0.5 apples, 2 pieces of cheese, a small cucumber and any greens.

• Day 2

1. Breakfast: 30 g oatmeal with 150 ml milk and grated apple.
2. second breakfast: 1 apple.
3. lunch: 1 apple and steamed turkey.
4. afternoon snack: 100 g of low-fat kefir or yogurt without additives and 0.5 apple.
5. dinner: boiled brown rice – 40 g, 1 apple.

• Day 3

1. Breakfast: 1 apple and 2 tablespoons low-fat cottage cheese.
2. Second breakfast: 150 ml low-fat yogurt mixed with a finely grated apple, cinnamon and the juice of half a lemon.
3. Lunch: boiled chicken fillet – 100 g.
4. Snack: 1 apple.
5. Dinner: Apple salad with 2 fresh carrots, a slice of cheese and 1 tsp. olive oil.

You can, of course, replace products. Of course, low-calorie. True, the calorificator is not the only criterion that you need to focus on: remember the correct proportions of proteins, fats and carbohydrates – 1:1:4.

There is also a seven-day weight loss system, it looks like this:

• Day 1 – 1 kg of apples.
• Day 2 – 1.5 kg.
• Day 3 and 4 – 2 kg each.
• Day 5 and 6 – 1.5 kg each.
• Day 7 – 1 kg of apples.

Unloading apple days

A lazy diet to destroy a couple of kilos before an important event. What and how much is possible on a fasting day? Unlimited apples and still mineral water. A lighter option involves diluting this meager list with two glasses of kefir and two cups of green tea without sugar.

Diet reviews

Alla, 44: “I like it. I didn’t have time to get hungry with green apples. I sat for 3 days, on the scales – minus 2 kg.

Diana, 21: “I lost weight twice on apples. I won’t say how many calories were lost, but the scales showed so many kg less than how many days I was on a diet. True, then gastritis was discovered, I hope this is not the merit of apples))”.

Nata, 27: “I strongly advise against destroying the body for seven, and even more so for nine days purely on apples. I survived 2 weeks only because apples were the main, but far from the only component of my diet. True, now I treat them with a slight coolness.

Conclusion

Well, I tried to tell you as much as possible about apple fruits and everything connected with them. Now it’s your turn to share your experience and results, and if you know any interesting facts that I missed, welcome to the comments! I think your girlfriends will also benefit from this information, so throw the link on the social network! Subscribe to the blog if you haven’t already, see you soon!

Source: http://fitness24.