Are Apples Weight-Loss-Friendly or Fattening?

Are Apples Weight-Loss-Friendly or Fattening?

Apples are an incredibly popular fruit.

Research shows they provide many health benefits, such as reducing your risk of diabetes (1Trusted Source).

However, you may wonder whether they’re fattening or weight-loss-friendly.

This article tells you whether apples make you lose or gain weight.

Low calorie density
Apples boast a lot of water.

In fact, a medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake (2, 3Trusted Source, 4Trusted Source).

Water is not only filling, but it also considerably lowers the calorie density of foods.

Foods with low calorie density, such as apples, tend to be high in water and fiber. A medium-sized apple has only 95 calories but plenty of water and fiber.

Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss (5Trusted Source, 6Trusted Source, 7Trusted Source).

In one study, apples caused reduced calorie intake and weight loss, while oat cookies — which had a higher calorie density but similar calorie and fiber contents — did not (8Trusted Source).

SUMMARY
Apples are high in water, low in calorie density, and low in overall calories — all properties that aid weight loss.
High in weight-loss-friendly fiber
A medium-sized apple contains 4 grams of fiber (2).

This is 16% of the recommended fiber intake for women and 11% for men, which is extremely high given their low calorie content. This makes apples an excellent food to help you reach your recommended fiber intake (9Trusted Source).

Many studies demonstrate that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity (10Trusted Source, 11Trusted Source).

Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories, which helps you lose weight (12Trusted Source).

Fiber may also improve your digestive health and feed the friendly bacteria in your gut, which can also aid metabolic health and weight control (10Trusted Source, 13Trusted Source).

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