smart foods apples for weight loss

Apples (Malus domestica) are perhaps one of the most popular fruits in the world. Rich in vitamin C, fiber and antioxidants, they promote satiety and have a low-calorie content.

Despite being high in carbohydrate and natural sugars, apples have a low glycemic index. The glycemic index is a measure of how a particular food causes blood sugar levels to rise after it’s eaten. Low glycemic index foods are beneficial for people with diabetes as they do not cause a spike in blood sugar levels.[1,2]

Animal studies show that the antioxidant quercetin present in apples has anti-inflammatory, antiviral, anticancer and antidepressant effects.[3,4,5,6] Chlorogenic acid in them can also lower blood sugar and support weight loss.[7] Animal studies also found that catechin, another antioxidant in apples, improves brain and muscle function.[8,9]

Apples For Cancer
Laboratory studies have shown that apples have anticancer effects and can help prevent skin, mammary and colon cancer cells from spreading.[10] Animal studies also show that the phytonutrients in them can protect against cancers of the lungs and colon.[11,12]

A study titled Does an apple a day keep the oncologist away? found that people who consumed one or more apples every day were at a lower risk of getting cancer, including a 20 percent reduced risk of colorectal cancer and 18 percent reduced risk of breast cancer.[13]

How To Take It

Advisory: The content made available at Z Living has not been evaluated by the Food and Drug Administration (FDA) or by any other governmental agency. It is for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease.

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References:
1. Rizkalla SW, Bellisle F, Slama G. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br J Nutr. 2002 Dec;88 Suppl 3:S255-62. Review. PubMed PMID: 12498625.

2. Hanhineva K, Törrönen R, Bondia-Pons I, Pekkinen J, Kolehmainen M, Mykkänen H, Poutanen K. Impact of dietary polyphenols on carbohydrate metabolism. Int J Mol Sci. 2010 Mar 31;11(4):1365-402. doi: 10.3390/ijms11041365. Review. PubMed PMID: 20480025; PubMed Central PMCID: PMC2871121.

3. Stewart LK, Soileau JL, Ribnicky D, Wang ZQ, Raskin I, Poulev A, Majewski M, Cefalu WT, Gettys TW. Quercetin transiently increases energy expenditure but persistently decreases circulating markers of inflammation in C57BL/6J mice fed a high-fat diet. Metabolism. 2008 Jul;57(7 Suppl 1):S39-46. doi: 10.1016/j.metabol.2008.03.003. PubMed PMID: 18555853; PubMed Central PMCID: PMC2596873.

4. Spedding G, Ratty A, Middleton E Jr. Inhibition of reverse transcriptases by flavonoids. Antiviral Res. 1989 Sep;12(2):99-110. PubMed PMID: 2480745.

5. Murakami A, Ashida H, Terao J. Multitargeted cancer prevention by quercetin. Cancer Lett. 2008 Oct 8;269(2):315-25. doi: 10.1016/j.canlet.2008.03.046. Epub 2008 May 7. Review. PubMed PMID: 18467024.

6. Yan Hou, Marwa A. Aboukhatwa, De-Liang Lei, Kebreten Manaye, Ikhlas Khan, Yuan Luo. Anti-depressant natural flavonols modulate BDNF and beta amyloid in neurons and hippocampus of double TgAD mice. Neuropharmacology, Volume 58, Issue 6, May 2010, Pages 911-920.

7. Thom E. The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people. J Int Med Res. 2007 Nov-Dec;35(6):900-8. PubMed PMID: 18035001.

8. Chang CF, Cho S, Wang J. (-)-Epicatechin protects hemorrhagic brain via synergistic Nrf2 pathways. Ann Clin Transl Neurol. 2014 Apr 1;1(4):258-271. PubMed PMID: 24741667; PubMed Central PMCID: PMC3984761.

9. Nogueira L, Ramirez-Sanchez I, Perkins GA, et al. (–)-Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle. The Journal of Physiology. 2011;589(Pt 18):4615-4631. doi:10.1113/jphysiol.2011.209924.

10. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Med. 2008 Oct;74(13):1608-24. doi:
10.1055/s-0028-1088300. Epub 2008 Oct 14. Review. PubMed PMID: 18855307.

11. Barth SW, Fähndrich C, Bub A, Dietrich H, Watzl B, Will F, Briviba K, Rechkemmer G. Cloudy apple juice decreases DNA damage, hyperproliferation and aberrant crypt foci development in the distal colon of DMH-initiated rats. Carcinogenesis. 2005 Aug;26(8):1414-21. Epub 2005 Mar 31. PubMed PMID: 15802299.

12. Liu RH, Liu J, Chen B. Apples prevent mammary tumors in rats. J Agric Food Chem. 2005 Mar 23;53(6):2341-3. PubMed PMID: 15769178.

13. Gallus S, Talamini R, Giacosa A, Montella M, Ramazzotti V, Franceschi S, Negri E, La Vecchia C. Does an apple a day keep the oncologist away? Ann Oncol. 2005 Nov;16(11):1841-4. Epub 2005 Aug 9. PubMed PMID: 16091428.

Armed with a PhD in Alternative Medicine, a graduate degree in Biotechnology, an MSc, and an MBA in Clinical Research and Clinical Pharmacology, Dr Jonathan is a certified practitioner of Alternative Medicine and is actively involved in patient education initiatives. He is also the author of the bestselling book, Outsmart Diabetes. Dr Jonathan loves to share his passion for herbs and other alternative medicinal practices with others through his writing.