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Yes, eating apples on an empty stomach before breakfast can be an effective tool for weight loss.
Apples are touted to keep the doctor away if eaten daily. Though no scientific evidence supports this claim, the health benefits apples offer cannot be understated.
Why Morning Is the Best Time to Eat Apples for Weight Loss?
Apples do not have a specific time when they can offer more benefits, but breakfast seems to be the best time to consume them according to some principles of Ayurveda. (1)
Consuming them in the morning can balance the metabolic fire and set you off for a great day.
In addition, eating apples before meals has been found to be most effective for weight loss as it can increase satiety and prevent overeating.
In a study that evaluated the role of apples on calorie consumption at meals, the patients who consumed apples before meals ate 166 calories lesser at mealtime. (2)
How Can Apples Aid Weight Loss?
Apples can help you in your weight loss diet in these ways.
1. Provides fiber
Apples are a rich source of fiber. One medium apple contains 4.8 g of fiber, which contributes to 17% of the daily requirement. (3)
A diet high in fiber is one of the most effective ways to reduce energy intake and create a caloric deficit in your diet. It can add bulk to the diet and bring about a longer-lasting feeling of fullness, which as stated above prevents overeating. (4)
2. Improves gut health
Apples are abundant in a type of soluble fiber called pectin, which has many health benefits, one of which is improving gut microorganism biodiversity. (5)
A recent study has found that pectin increases bacteria which can be effective in reducing obesity. In addition, regular consumption of pectin could prevent colon injury and reduce fatty liver. (5)
3. Reduces cholesterol in the body
Another function of pectin is its ability to bind to cholesterol molecules and encourage their removal from the body. This prevents the accumulation of cholesterol in the liver and blood.
A reduced level of cholesterol in the blood prevents its buildup in blood vessels, which can increase blood pressure and lead to strokes. (6)
Can Eating Apples Alone Aid Weight Loss?
Weight loss is a result of caloric deficit as well as increased physical activity. Eating apples to facilitate weight loss will likely not be as effective if it isn’t accompanied by caloric reduction.
Expert Recommendation
Apples are naturally rich in pectin, but stewing them further increases their pectin content. (7)
You can stew apples by:
- Lowering a whole apple in simmering water for 3–5 minutes
- Cutting it into cubes and cooking them in 1–2 tablespoons of water until they become translucent.
Most-Asked Questions About Consuming Apples
Can a person with diabetes eat apples or stewed apples?
Apples are a safe snack for diabetics. Studies have shown they slow down the increase of blood sugar levels after meals. (8)
Can eating apples every day give me diarrhea or constipation?
Eating 1–2 apples daily is generally considered safe and will not cause stomach distress. However, eating them in excessive amounts can be harmful.
Practical Takeaways
- Apples are a great fruit to include in the daily diet to maintain health.
- Based on Ayurvedic principles and certain studies, eating apples for breakfast preferably on an empty stomach is the best way to eat it.
- Apples contain a good amount of fiber, which can increase satiety and prevent overeating.
- The soluble fiber in apples called pectin binds to cholesterol and encourages its removal from the body.
- Pectin also improves gut biodiversity and promotes fat loss.
- Include apples as a part of your weight loss diet (on a caloric deficit).
- Apples are an excellent fruit choice for people with diabetes as they can prevent the increase of blood sugar levels after meals.
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