The Apple Debate: Health Benefits and Peel Power!

Apples are one of the most widely consumed fruits in the world, and they are often considered a healthy food choice. However, the question remains: Can eating apples truly help you lose weight and improve your health? And are apples the best fruit option?

Over the years, researchers conducted multiple experiments with animals, and they found that rats that were given apples to eat for 3-28 weeks lost weight [1].

In human, one observation study analyzed data from 13,339 children in the United States between 2003 and 2010. They discovered that kids who regularly ate apples tended to have lower body weight. Eating the whole apple, including the peel, had an even better effect and reduced their BMI by 0.2 compared to those who didn’t eat apples. [2].

Intervention studies also revealed that overweight individuals who consumed apples or apple juice rich in apple polyphenols could achieve weight loss within 4-12 weeks [1].

In a specific clinical trial, 49 obese individuals with high blood lipids were divided into groups and asked to eat apples or pears daily for 12 weeks. At the end of the study, those who ate apples and pears had significant reductions in blood sugar and blood lipids, and they lost about 1.2 kg of weight [3].

Apple is Healthy if You Did Not Eat Other Fruits

Eating apples may help reduce inflammation, as shown in a 2021 study with 44 obese but otherwise healthy individuals. They added three apples to their daily diet for six weeks, resulting in a 17% decrease in the inflammation marker CRP and a 12.4% decrease in IL-6.

However, no significant impact on other health indicators like blood lipids was observed. It’s essential to note that the study design required participants to avoid polyphenol and dietary fiber-rich foods, including fruits, for two weeks before the experiment [4]. This suggests that for those not accustomed to consuming fruits regularly, adding apples to their daily routine might positively affect inflammation levels.

Apple Flesh vs Skin

The apple peel contains the highest amount of polyphenols and dietary fiber in apples. According to data from the United States Department of Agriculture [5], an apple peel contains 2.6g of dietary fiber, while the apple flesh without the peel only has 2.8g of dietary fiber. Half of the beneficial substances for health in apples are found in the peel. Additionally, red apple peels have more anthocyanins than green apple peels, which can make them even more beneficial for health [6].

In another human trial in 2017 [7], a group of participants consuming apples with the peel were compared with another group consuming apples without the peel continuously for four weeks. The study found that those who consumed apples with the peel experienced significant improvements in vascular dilation and cardiovascular function. In contrast, those who ate apples without the peel did not show similar effects. This suggests that apple peels, which are rich in polyphenol and fiber, can contribute to better vascular health.

It’s important to note that while apples have a higher starch content compared to some other fruits, they contain fewer micronutrients. For example, a large orange already contains 100mg of vitamin C, whereas an apple only has 8.4mg of vitamin C, and most of it is found in the peel. This means that the vitamin C content in one orange can be 12 times that of an apple. So, if you only consume the apple flesh without the peel, you won’t receive significant vitamin C supplementation.

Summary

If you don’t usually eat other fruits, incorporating apples with the peel can aid weight loss and reduce body inflammation.

Eating apples without the peel may have limited effects on improving your health.

Prioritizing health over taste? Opt for eating only the apple peel, which is rich in micronutrients and fiber, while reducing starch intake. This approach can boost health and support weight loss.

Using apples as a meal replacement for refined carbohydrates (like rice or white bread) due to their low glycemic index and higher micronutrient content can be beneficial for health and weight management.

However, relying solely on peeled apples may not fulfill all your micronutrient needs. Other fruits like blueberries, plums, and pomegranates excel in various micronutrients.

Worried about pesticide residues in apple peels? Choose organic apples from reliable sources or clean them with baking soda, vinegar, or saltwater. If still concerned, consider avoiding apples altogether, as pesticides can seep into the flesh, and apples have lower micronutrient content compared to other fruits.