What are the benefits of apples, when is the best time to bake them, what is best to combine them with and how to snack correctly, says a nutritionist.
Apples are the main fruit of central Russia. They ripen in August and September, we eat them in the fall, and store winter varieties until spring. It is these fruits that are the main source of vitamins and sugars in ancient Russian cuisine, the arsenal of which did not yet have such a quantity of imported fruits; even grapes were rare. Anna Ivashkevich, nutritionist, clinical psychologist-dietitian, member of the Union of the National Association of Clinical Nutrition, talks about the benefits of apples, how, with what, and in what quantities they should be eaten .
Why should you eat apples?
The main benefit of apples is their positive effect on the gastrointestinal tract. Apples contain a lot of pectin, which is a jelly-like and jelly-forming substance of plant origin. Pectin is beneficial for the intestines, acts as fiber, and due to small fibers it cleanses and improves the functioning of the gastrointestinal tract.
And when our gastrointestinal tract works well, in most cases cholesterol levels decrease, lipid metabolism improves, digestion and stool improve, and skin improves. We become more cheerful and cheerful because nothing accumulates inside.
Moreover, both fresh apples and heat-treated ones are useful: baked, even boiled. Pickled apples are also very useful. In its processed form, pectin becomes more accessible to the body and is better absorbed.
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Of course, in addition to pectin, apples contain vitamins and minerals that are beneficial to our body. It is often said that they contain a lot of iron, but this is not true: to get the daily requirement, you will have to eat about 5 kg. Although, of course, apples contain iron, as well as B vitamins, magnesium, and zinc. But not in very large quantities. That is, if we eat 2 apples, we will not meet our daily requirement for vitamins. But as a snack, apples outperform other seasonal fruits; they are better than grapes or watermelon, which many enjoy during the season, precisely because of their effect on the gastrointestinal tract.
What are the dangers of apples and who should not eat them - the opinion of a nutritionist
It is generally accepted that apples are one of the healthiest foods for the body. They can be used as a snack or as a dessert. But even these fruits should be eaten with caution so as not to experience stomach problems later. Nutritionist Evgenia Rakhmanova told 5-tv.ru what you should remember when eating apples.
Evgenia Rakhmanova Nutritionist-psychologist
How many apples can an adult eat?
You can eat two large or three medium apples a day. When choosing a variety, you need to pay attention to the calorie content, because different varieties have different amounts of calories. In addition, apples depend on the conditions in which they were grown.
For example, a red apple contains more fructose, so such apples contain 47 kilocalories per 100 grams. Green apples are lower in calories: they contain 35 kilocalories per 100 grams 35. For those who eat a diet, it is better to consume green apples. They contain fewer calories and sugar.
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Apples contain pectin and fiber, which cannot be digested in the gastrointestinal tract, and when saturated with moisture, they create additional volume. This gives you a feeling of fullness for a long time and helps with dietary restrictions.
Who shouldn't eat apples?
Apples are contraindicated for gastritis, stomach or intestinal ulcers. Apples on an empty stomach, like other acidic foods, can cause bloating, irritation of the mucous membranes, and exacerbation of diseases due to the large amount of coarse fiber. In such cases, there is a way out: it is better to bake apples in the oven. This way, the fruits lose a certain amount of acids that cause irritation and have less impact on the mucous membranes of the digestive system.
Can diabetics eat apples?
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You are allowed to eat no more than one apple per day. It is desirable that the apples are green and contain less sugar. And despite the fact that apples are a healthy product, everything should be done in moderation. Even a healthy product can harm the body if consumed in large quantities. Excessive consumption of apples can manifest itself in the form of an allergic reaction.
Can you eat apple skin?
The skin contains useful substances - flavonoids, fiber. Therefore, it is useful to eat apples in their original form, fresh, if the body allows.
Is it possible to eat apple seeds?
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The grains contain the daily requirement of iodine. You can eat them calmly and not worry: they are not harmful and will help replenish iodine deficiency. But of course, there is a dangerous dose: when one hundred ground grains are eaten in a day. But with the number of apples we eat, it is impossible for us to eat them.
How much can you eat per day?
Sometimes I hear people say about a kilogram of apples a day: “That’s a lot.” If we take our average apples, then you can eat 2 per serving; if they are small, then 3 pieces. By weight, this is about 200 g. You can eat 2 servings of apples per day, that is, about 400 g. This applies to raw or baked apples without additives.
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Biscuit or shortbread? What kind of pie to bake with apples If you cook them with honey and nuts (a very common dessert), then you may end up with too much sugar and calories, so I would recommend no more than one, or at least two of these apples.
Of course, as an alternative to a piece of cake, they are simply wonderful, but you also need to know the measure and observe it.
Apples in the process of losing weight
The choice of apple variety is based on personal preference and calorie content. They differ in size, taste, juiciness. The most common types for weight loss:
- Granny – 47.5 kcal;
- Fuji - 71 kcal;
- Antonovka – 48 kcal.
Despite the low energy value, the main component of green fruits are carbohydrates in the following ratio: proteins - 0.4 g; fat – 0.4 g; carbohydrates – 9.7 g.
But attractive indicators are not a reason for mono-diets, since the body requires all the components, and this kind of diet is a stress factor. Most reviews about this diet are negative, since at the end of the diet the kilograms will return in excess.
For effective results without compromising your health, you need to introduce this ingredient into the menu in limited quantities and experiment with recipes.
Baked or fresh?
Baked apples are easier to digest. If you have stomach problems, increased acidity, if you have increased sensitivity of teeth, gums, or if fresh apples cause heartburn, then it is better to choose baked apples. Also, baked apples are suitable for older people; it is simply difficult for them to bite into fresh ones, it is harder to digest them, and there may be flatulence or bloating due to the fact that a fresh apple contains a lot of fiber. Pectin remains in a baked apple, it is not destroyed, and besides, it is better absorbed in its processed form.
Of course, some vitamins and minerals are destroyed by temperature, but we gain great benefits for the intestines.
If you are healthy, then you can eat both baked and fresh apples. You can cut the apple into pieces, with this action we partially destroy the fiber, and the apple is better absorbed.
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Recipes.
Baked apples with filling.
A convenient and delicious recipe for breakfast or dessert for dinner.
Ingredients:
- Apples 5 pcs. (hard varieties are better);
- Low-fat cottage cheese 100 g;
- Cinnamon;
- Honey;
- Yogurt 2 tbsp. spoons.
Mix cottage cheese with yogurt and cinnamon. Cut out the cores of the apples - the amount of curd filling depends on the size of the cutout. Fill the void with the filling and pour honey over the dish. Place on a baking sheet. Bake for 30 minutes at 200 degrees.
Compote.
To prepare the decoction you will need;
- 4-5 pieces of apples;
- 2 liters of water;
- A glass of sugar.
Pour water into a saucepan and put on fire. At this time, wash the fruits and cut into slices. Place the slices in boiling water, add sugar. Cook for 10-15 minutes.
Smoothie.
A versatile drink that is gaining popularity. It can be prepared for dinner instead of the main meal. Or drink to restore energy after a workout.
Celery, cucumber and apple smoothie.
This incredibly healthy cocktail activates mental and physical performance and increases muscle tone. Celery has a calming effect, an antiseptic effect, and enhances intestinal motility, as a result of which metabolic processes are accelerated.
It is very simple to prepare: you need to cut all the ingredients and grind them in a blender. Add water to the puree for a thinner consistency.
Apple kefir smoothie.
The cooking principle is similar to the previous one. This variation will be suitable for satisfying hunger after 6 and even before bed, it will give you a feeling of fullness without heaviness.
Apple tea.
Everyone loves to have a cup of tea in the evening after work. Apple tea stimulates fat burning and prevents the formation of cholesterol plaques. Thus, it prevents diseases of the cardiovascular system.
Ingredients:
- One apple;
- 2-3 orange slices;
- Cinnamon stick;
- 1 bag of black tea;
- 500 ml water;
- Honey.
Add all ingredients to boiling water and cook for 5 minutes. Turn off the heat and let the tea brew for 10 minutes.
In winter, add ginger. The bitter root has an anti-inflammatory effect and improves immunity.
Who shouldn't eat apples?
Here we rather need to raise the question of who should not eat fresh apples. Baked apples without sugar and nuts, without any additives at all, are present in almost all medical tables. They can be used in most cases. But it is better to limit fresh apples if you have gastritis, ulcers, or high stomach acidity. Apples contain acids that can irritate the stomach. And in baked apples, during heat treatment, these acids are destroyed, the product becomes easily digestible, easy to eat, and soft.
Harm
Even healthy foods have side effects. Although the harm from apples is small, you need to know about it. Overeating these fruits provokes the development of colitis and thins tooth enamel. In addition, their frequent use can cause exacerbations of diseases such as:
- Gastritis of hyperacid etiology;
- Peptic ulcer of the stomach and intestines;
- Cholelithiasis;
- Allergy.
Thus, you need to eat fruits in moderation, and even better - bake them, cook compotes or make purees.
Is it possible to eat apples with the core and skin?
If you eat the seeds, nothing bad will happen. They won’t get stuck anywhere or swell. The seeds contain poison, but for it to harm you, you will have to eat about 2 kg of apples and chew all the seeds in them. The seeds have a complex shell; it is not digested or broken down in the stomach. The bones simply pass through the gastrointestinal tract. The plates that are next to the bones can also be eaten, although they are not very pleasant, hard, but they pass through the intestines like a rough brush. This is if you are healthy. If there is gastritis or an ulcer, then it is better to cut out all the plates.
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Youth signs. How apples restore health and beauty It is also recommended to peel off the skin if it is very thick. In domestic apples it is not too dense, so you can eat it with it, but it is better to remove the skin from imported ones if there are diseases.
For a healthy person, an apple with skin is healthier, as it better stimulates intestinal function.
What can and cannot be eaten with?
It is not recommended to eat with fermented milk products. It’s trivial to not drink apples with kefir, yogurt, or milk.
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But cereals, dough, meat and poultry go well with them. An excellent side dish for fatty meats is baked apples. They improve the digestion of meat and poultry. When the stomach digests meat, it needs more acid, and the apple just adds it. If you eat an apple before a meal, your digestive function increases and your appetite is whetted. So, when you use them as a snack, it is good to add nuts to them. They are fatty, apples are sour, they will help you digest, and you will satisfy your hunger for 2-3 hours.
Let's sum it up
We found out that apples can and should be eaten when losing weight, but only if certain rules are followed.
- We eat them in the first half of the day, before dinner.
- We do not eat on an empty stomach or on an empty stomach.
- Dairy products and fruits should be consumed separately.
- To lose weight, beat fruits in a blender with kefir. This will not only allow you to remove extra pounds, but also saturate your body with useful substances.
- Eating a lot of apples is not recommended for people suffering from gastritis and ulcers.
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