Some studies indicate that apples may help protect against diabetes, heart disease, and cancer. One study indicated that those who consumed 1 or more apples per day were at a lower risk of cancer, including a 20% and 18% lower risk of colorectal and breast cancers, respectively ( 31). Potential evidence exists from studies in people as well. Many test-tube and animal studies suggest that apple phytonutrients can protect against cancers of the lungs and colon ( 28, 29, 30). Specifically, the risk of dying from heart disease was 43% lower in women and 19% in men ( 27). Several studies have examined apples’ effects on risk factors for heart disease.Ī hamster study suggested that apples can reduce total cholesterol levels and lead to drastic reductions of 48% in plaque buildup inside the arteries ( 26).Ī human study in Finland showed that those who consumed more than 1.9 ounces (54 grams) of apples per day were at a significantly lower risk of developing heart disease. In one study in 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing type 2 diabetes ( 25). Some of the antioxidants in apples may also slow down your digestion and absorption of sugars ( 24). Some evidence suggests that eating apples can help lower blood sugar levels and protect against diabetes ( 23). Given the immense popularity of apples, it unsurprising that they’ve been studied quite thoroughly ( 4). They also contain fiber, which moderates blood sugar levels and promotes gut health. SUMMARYĪpples are mainly made up of carbs and water. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut ( 8, 9, 10).įiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function ( 11).
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A single medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the Daily Value (DV).Ī portion of their fiber comes from insoluble and soluble fibers called pectin. Chikoo Nutrition Facts - Eat This Much Chikoo Reena's Find on Amazon Percent calories from. Low values are associated with various health benefits ( 6).ĭue to their high fiber and polyphenol counts, fruits often have a low GI score ( 7). The GI is a measure of how food affects the rise in blood sugar levels after eating.
They’re rich in simple sugars, such as fructose, sucrose, and glucose.ĭespite their high carb and sugar contents, their glycemic index (GI) is low, ranging 29–44 ( 5). Here are the nutrition facts for one raw, unpeeled, medium-sized apple (100 grams):Īpples are mainly composed of carbs and water.
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