Apples: The Secret to Longevity

As the cooler fall temperatures replace the sweltering summer haze, there is no better time to enjoy this season’s bounty of delicious, juicy apples! You may be familiar with the expression of eating an apple a day will keep the doctor far away. There is increasing evidence to justify the cardiovascular health benefits of consuming this shiny, crispy fruit. But, eating your way through apple pies isn’t the best route to heart health. Instead, toss that artery-clogging crust, shine those apples, and nibble your way into sweet longevity!

Apple Picking

This tart and juicy fruit is the perfect treat to satisfy your sweet tooth. Packed with phytonutrients, apples can help you maintain healthy blood sugar levels. Apples have a treasure trove of antioxidants that can help reduce glucose absorption and stimulate insulin receptors. In order for sugar to enter our cells from the bloodstream, insulin receptors must bind together with the hormone insulin, to enable sugar to pass through the cell. Research indicates that polyphenols in the apple, like quercetin, can have a positive effect on insulin sensitivity and carbohydrate metabolism. Quercetin also benefits us with its anti-inflammatory properties by reducing levels of C-reactive protein; when elevated, this protein can increase the risk for heart disease.
Apples are also an excellent source of the fat-soluble fiber pectin, which partners with polyphenols, contributing to reduced triglycerides. This nutrient interaction may be responsible for the cardiovascular benefits of apples. Whether you enjoy biting into a great Granny Smith or prefer a mouthwatering Macintosh, your taste buds and heart will jump for joy!

One a Day Keeps Hunger at Bay

To increase satiety, research suggests that it is best to consume apples in their whole food form. Recent studies compared the intake of whole apples to the intake of applesauce and apple juice. The researchers discovered that less hunger and greater satisfaction was reported after consuming the whole apple. In addition, when eating a medium apple about 15 minutes prior to a meal, calorie intake of that meal decreased by 15%. Whole apples take longer to chew and eating the skin contributes to a higher fiber intake. Apple juice, however, lacks the texture and fiber of whole apples. And some applesauce contains added sugars and lacks the beneficial skin of whole apples. When possible, enjoy apples in their whole, natural form.

Apple of My Eye

Some preliminary research suggests that apples may benefit those with age-related illnesses such as macular degeneration of the eye and Alzheimer’s disease. Other studies have demonstrated that the antioxidants and anti-inflammatory properties in apples may decrease the risk for asthma. In addition to such vast health benefits, apples have also been associated with lung cancer risk reduction. 
This versatile fruit can be consumed alone or added to your favorite meals and recipes.

PB & Apple Sandwich

If you love peanut butter and jelly sandwiches, but don’t love all the sugar and calories that comes with the jelly, try this simple trick. Spread your favorite natural nut butter—almond, cashew, or peanut butter—onto a whole grain piece of toast. Instead of jelly, add thin slices of your favorite apple and enjoy the sweet, crisp flavor of a juicy apple, with the buttery texture of a tasty nut butter!