Jakarta – Apples are one of the most frequently consumed fruits and an alternative choice when someone is on a diet program. So, how many calories and nutrients are contained in an apple?
Reported from detikHealthApple is a popular fruit that is consumed by many people around the world. Apart from being eaten directly, often this fruit is also combined in various food and drink recipes.
Here is the nutritional content for one raw, unpeeled, medium-sized apple (100 grams):
- Water: 86 percent
- Protein: 0,26 gram
- Carbohydrates: 13.8 grams
- Sugar: 10.4 grams
- Fiber: 2.4 grams
- Kalsium: 6 mg
- Magnesium: 5 mg
In addition, this fruit that comes from Central Asia provides many health benefits because it is high in fiber, vitamin C, and is an antioxidant.
How Many Calories of an Apple for Diet?
Quoted from the US Department of Agriculture (USDA), 100 grams of apples with skin contains 52 calories and 0.17 fat. This number of calories from different types of apples is also called almost the same.
Most of the content contained in apples is carbohydrates and water. Apples are also rich in simple sugars, such as fructose, sucrose and glucose.
Even though apples contain carbohydrates and sugar which are quite high, the Glycemic Index (GI) of this fruit is relatively low, which is only around 29 to 44. This is due to the high fiber and polyphenol content.
GI is the term used to measure how quickly a food causes a rise in blood sugar levels. The GI of food can be classified as low if the number is not more than 55.
Some of the fiber found in apples comes from insoluble and soluble fiber called pectin. The content of soluble fiber in this fruit has many health benefits, especially in encouraging the growth of good bacteria in the intestines and improving digestive function.
In addition, it also plays a role in making a person feel full faster, and helps maintain blood sugar levels. The dense texture of apple fiber also makes one need ‘effort’ to chew it.
This has a positive correlation, because the more time it takes to eat something, the greater the feeling of fullness you will get. This is what makes apples very useful for losing weight.
A study from the Journal of Functional Foods in January 2013 revealed that people who eat apples regularly tend to have lower lipid levels. In addition, it can also help reduce the risk of obesity.
The positive impact of eating apples was also revealed by the National Institute of Health in September 2013. Their studies compared women who were given three apples, pears and oatmeal cookies every day for 10 weeks.
The experiment showed women who were given apples and pears lost 0.93 and 0.84 kg of body weight, respectively. Meanwhile, the participants who consumed oatmeal cookies did not show any changes.
In order to get the maximum diet results from an apple, researchers suggest this fruit is consumed whole rather than juiced. In addition, apples can also be consumed by adding them to salads, yogurt, or low-sugar cereals.
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