Earlier this week I had the pleasure of going apple picking in Watsonville, CA. Not only is it a fun fall activity, but it also feels great to support small, local farms like Gizdich Ranch. Eating SOUL (seasonal, organic, unprocessed, local) food is part of the Wholistic Life practice and apples are now in season!
In addition to eating SOUL food, the Eating for Health module that we follow at A Wholistic Life, includes eating 2-4 servings of seasonal fruit a day. In this case, a serving of fruit is considered 1/2 cup or 1 medium piece. Therefore, eating an apple a day could definitely be part of your daily food intake!
BUT...isn't there sooo much sugar in apples?
Apples are considered a low glycemic fruit meaning the carbohydrates in apples don't affect your blood glucose levels as much as high glycemic fruits. Carbohydrates with a low glycemic index value which is considered 55 or less (apples are at 38) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and insulin levels.
What about apple juice - I've been told to avoid it?
Since one cup of apple juice is equivalent to about 3-4 apples that alone will max out your daily recommend fruit intake and could cause your blood glucose levels to spike. When drinking straight seasonal fruit juices I recommend diluting them with 50% filtered water (especially for children). Another great option it to mix it with veggies instead of straight fruit juice. A favorite green juice of mine is apple, kale, celery, ginger, and lemon!
So besides having a low GI, what are the other health benefits?
So glad you asked!
Apples are an excellent source of Vitamin C, protein, fiber, and potassium. Most of the nutrients are contained in the skin - so make sure to eat it!
Apple consumption helps reduce the risk of heart disease, cancer, asthma, and type 2 diabetes. Apples are also high in pectin which is a soluble (gel-like) fiber that can help lower cholesterol levels and improve the muscle’s ability to push waste through the gastrointestinal tract via the intestine.
1 medium apple provides more than 10% of your daily average fiber intake.
One large apple a day has been shown to decrease total cholesterol by 8-11% + by up to 16% if you eat two apples a day.
One of the best sources for bowel regularity due to its insoluble fiber and pectin!
And did you know?
There are more than 25 varieties of apples in the US that vary in shape, color, flavor, sweetness and tartness. So you shouldn't have issues finding one you like!
Bottom line - apples have a lot of health benefits, so an apple a day could help keep the doctor away!
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