Will an Apple a Day Keep the Doctor Away?

The fall harvest is the best time of year to get fresh-picked local apples. The beauty of apples is they come in all different colors, sizes, flavors, and textures for all of your snacking and cooking needs. The apple has received criticism for being low in nutrients, but that is equivalent to criticizing the swimming skills of an Olympic swimmer. Although the swimmer may not be as good as their teammates who earned medals, anyone who makes an Olympic swim team is an amazing swimmer. This holds true for fall's sweetheart, the apple.

Apples are considered a high-fiber fruit, with 4.4 grams of fiber for a medium-sized apple. Apples have both insoluble and soluble types of fiber. The soluble fiber in apples, called pectin and found in the skin of the apple, has been associated with lowering cholesterol, especially the less desirable LDL cholesterol. In addition, apples have special anti-inflammatory and anti-oxidant properties called polyphenols. According to a 2011 article in Advances in Nutrition, "A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health," by D. Hyson, there is a strong body of research connecting the regular consumption of apples and reduced risk of cancers, pulmonary disorders, cardiovascular disease, and Alzheimer's disease. There is also a connection with improved outcomes related to diabetes, weight management, bone health, and gastrointestinal protection. So, I think it is safe to say "an apple a day will keep the doctor away."

In addition, it is safe to say "an apple a day will keep the pounds away." Apples make a great replacement for obesity's best friends, sugar and processed food. Apple's fiber content and low glycemic response will keep you full longer with significantly less calories than most other sweet and crunchy easy-to-grab foods. By replacing an afternoon trip to the vending machine with an apple, you could save 200 or more calories per day, which adds up to 20 pounds a year. Replacing your evening dish of ice cream with a baked apple topped with some grated cinnamon saves another 200 calories per day and another 20 pounds a year. More meal swaps include replacing the sugar in your morning oatmeal with chopped apples and cinnamon, replacing the crunchy croutons on a salad with crunchy apple slices, and replacing gravy with some homemade applesauce on your pork at dinner. At the next tailgate, take cheese and apple slices instead of crackers for a refreshing change. There is nothing like a sweet, crunchy apple on these cool, crisp fall days, and even better is a few less inches on your waistline.

Questions? Feel free to contact me at kristystevenson@comcast.net