Are apples good for you, or are they too high in sugar?

Nutritionists share whether or not you should eat the fruit daily.

Are apples good for you, or are they too high in sugar?

Nutritionists share whether or not you should eat the fruit daily.

The familiar saying that “an apple a day keeps the doctor away” may be true. But instead of taking it for granted, we asked nutritionists: Are apples good for you? Plus, we looked at what the research says about eating the fruit every day. Is it bad to eat an apple every day?Actually, no. “While apples contain fructose, a natural sugar in all fruits, they are a valuable part of a healthy diet,” said Stephani Johnson, D.C.N., R.D.N., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. “Their nutrient density and fiber content contribute to overall health, making them a beneficial choice for daily consumption.”To get more specific, medium apples typically have about 4.4 grams of fiber, which can help you to meet the daily recommended fiber intake of 25 grams for women and 38 grams for men. Apples also count as one of your five servings of fruits and vegetables, which should be a daily goal, says Johnson. Since they do contain sugar, to minimize blood sugar spikes, control the portion size of apples and pair them with protein and healthy fats, such as nut butter, cheese, or yogurt.What is the nutritional value of apples?Here’s the breakdown for one medium apple with skin, which is about three inches in diameter (roughly the size of a baseball or a small fist):Calories: 95Carbohydrates: 25 gFiber: 4.4 gSugars: 19 gProtein: .5 gTotal Fat: .3 gSodium: 1.8 mgPotassium 194.7 mg (4% of the daily value)Health benefits of apples Ahead, Johnson and Evelyn Arteche, M.S., R.D.N., C.P.T., C.G.F.I., at Cooper University Health Care, break down some of the reasons to consider eating apples regularly. “It is important to note that you get more nutrition value from eating a whole apple with the skin,” Arteche says.Smoother digestion: The fiber in apples can help promote bowel regularity. “Additionally, the pectin in apple skin serves as a prebiotic, supporting a healthy microbiome and overall gut health,” said Johnson. “Research indicates that the gut microbiome plays a crucial role in various aspects of health, including mental well-being, disease risk, and immune function.” Studies explicitly examining the effects of apples on gut health are limited, but extensive research supports the beneficial impacts of fiber and pectin on gut health.Weight management: “Apples can aid in weight management, particularly when consumed in place of higher-calorie, less healthy options,” says Johnson. Research specifically evaluating the effects of apple consumption on weight management in humans is limited. But, Johnson points to one 2015 study which found that higher fruit and vegetable intake, as well as increased intake of apples and pears, was inversely associated with weight gain.High-fiber foods with high water content, such as apples, promote satiety so you feel fuller longer than if you, say, ate a cookie. “Fiber slows down gastric emptying and induces a feeling of fullness lasting longer when compared to drinking juice, for example, which does not contain much fiber,” said Arteche.Heart health: Studies have yielded mixed results specifically regarding apple consumption and heart health. “Despite these mixed findings, substantial research links diets rich in fruits and vegetables and low in processed foods to a reduced risk of cardiovascular disease and hypertension, as seen in those following the DASH diet,” says Johnson. “Increasing fruit and vegetable intake, including apples, may contribute to cardiovascular health by supporting gut microbiome balance, promoting weight management, and providing antioxidants that help neutralize free radicals implicated in cardiovascular disease risk.” Potential side effects of eating apples Diarrhea: “Fiber in excess can cause diarrhea in some people,” says Arteche. “For example, people with conditions such as Crohn’s disease, diverticulitis, gastroparesis, ulcerative colitis, a new colostomy, or a new ileostomy may need to avoid apples, especially apples with skin on them.” Bloating and gas: People with irritable bowel syndrome (IBS) who are sensitive to fructose may find apples difficult to tolerate. “Peeling apples can help reduce some of these symptoms because the skin contains insoluble fiber that may exacerbate digestive issues,” says Johnson. Food allergies: “People who are allergic to apricot, plum, almond, peach, pear, and strawberry can also be allergic to apples and should avoid them,” says Arteche. Blood sugar elevation: “Although apples are a healthy, low-calorie food, they are naturally high in sugar, which may contribute to blood sugar elevations, especially in individuals with impaired glucose tolerance or diabetes,” says Johnson. “However, in comparison to other fruits, apples have a lower glycemic index, meaning that they do not spike blood sugar to the same extent as some other carbohydrate foods.” The bottom line Apples generally are safe to eat daily unless you have a food allergy, or other medical reason to avoid them. (Always talk to your healthcare provider if you’re unsure whether a food is for you or not.) Due to their fiber and water content, apples promote digestive regularity and also may help you feel fuller longer, so they can play a role in weight management. They also contribute to your daily goal for both fiber and servings of fruits and vegetables.

The familiar saying that “an a day keeps the doctor away” may be true. But instead of taking it for granted, we asked nutritionists: Are apples good for you? Plus, we looked at what the research says about eating the fruit every day.

Is it bad to eat an apple every day?

Actually, no. “While apples contain fructose, a natural sugar in all fruits, they are a valuable part of a healthy diet,” said Stephani Johnson, D.C.N., R.D.N., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. “Their nutrient density and content contribute to overall health, making them a beneficial choice for daily consumption.”

To get more specific, medium apples typically have about 4.4 grams of fiber, which can help you to meet the daily recommended fiber intake of 25 grams for women and 38 grams for men. Apples also count as one of your five servings of fruits and vegetables, which should be a daily goal, says Johnson.

Since they do contain sugar, to minimize blood sugar spikes, control the portion size of apples and pair them with protein and healthy fats, such as nut butter, cheese, or yogurt.

What is the nutritional value of apples?

Here’s the breakdown for with skin, which is about three inches in diameter (roughly the size of a baseball or a small fist):

Calories: 95
Carbohydrates: 25 g
Fiber: 4.4 g
Sugars: 19 g
Protein: .5 g
Total Fat: .3 g
Sodium: 1.8 mg
Potassium 194.7 mg (4% of the daily value)

Health benefits of apples

Ahead, Johnson and Evelyn Arteche, M.S., R.D.N., C.P.T., C.G.F.I., at Cooper University Health Care, break down some of the reasons to consider eating apples regularly. “It is important to note that you get more nutrition value from eating a whole apple with the skin,” Arteche says.

Smoother digestion: The fiber in apples can help promote bowel regularity. “Additionally, the pectin in apple skin serves as a prebiotic, supporting a healthy microbiome and overall gut health,” said Johnson. “Research indicates that the gut microbiome plays a crucial role in various aspects of health, including mental well-being, disease risk, and immune function.” Studies explicitly examining the effects of apples on gut health are limited, but extensive research supports the beneficial impacts of fiber and pectin on gut health.

Weight management: “Apples can aid in weight management, particularly when consumed in place of higher-calorie, less healthy options,” says Johnson. Research specifically evaluating the effects of apple consumption on weight management in humans is limited. But, Johnson points to which found that higher fruit and vegetable intake, as well as increased intake of apples and pears, was inversely associated with weight gain.

High-fiber foods with high water content, such as apples, promote satiety so you feel fuller longer than if you, say, ate a cookie. “Fiber slows down gastric emptying and induces a feeling of fullness lasting longer when compared to drinking juice, for example, which does not contain much fiber,” said Arteche.

Heart health: Studies have yielded mixed results specifically regarding apple consumption and heart health. “Despite these mixed findings, substantial research links diets rich in fruits and vegetables and low in processed foods to a reduced risk of cardiovascular disease and hypertension, as seen in those following the ,” says Johnson. “Increasing fruit and vegetable intake, including apples, may contribute to cardiovascular health by supporting gut microbiome balance, promoting weight management, and providing antioxidants that help neutralize free radicals implicated in cardiovascular disease risk.”

Potential side effects of eating apples

Diarrhea: “Fiber in excess can cause diarrhea in some people,” says Arteche. “For example, people with conditions such as Crohn’s disease, diverticulitis, gastroparesis, ulcerative colitis, a new colostomy, or a new ileostomy may need to avoid apples, especially apples with skin on them.”

Bloating and gas: People with irritable bowel syndrome (IBS) who are sensitive to fructose may find apples difficult to tolerate. “Peeling apples can help reduce some of these symptoms because the skin contains insoluble fiber that may exacerbate digestive issues,” says Johnson.

Food allergies: “People who are allergic to apricot, plum, almond, peach, pear, and strawberry can also be allergic to apples and should avoid them,” says Arteche.
Blood sugar elevation: “Although apples are a healthy, low-calorie food, they are naturally high in sugar, which may contribute to blood sugar elevations, especially in individuals with impaired glucose tolerance or diabetes,” says Johnson. “However, in comparison to other fruits, apples have a lower glycemic index, meaning that they do not spike blood sugar to the same extent as some other carbohydrate foods.”

The bottom line

Apples generally are safe to eat daily unless you have a food allergy, or other medical reason to avoid them. (Always talk to your healthcare provider if you’re unsure whether a food is for you or not.)

Due to their fiber and water content, apples promote digestive regularity and also may help you feel fuller longer, so they can play a role in weight management. They also contribute to your daily goal for both fiber and servings of fruits and vegetables.

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