Apples have several properties that increase feelings of fullness, which may aid weight loss by reducing overall calorie intake.

Research suggests that including apples in a balanced diet may promote weight loss and improve overall health.

Apples have several properties, for example, that may boost blood sugar control, heart health, and brain function.

Regarding weight loss, it’s worth noting that apples are high in water, low in calorie density, and low in overall calories.

They’re also fiber-rich, which may promote fullness and appetite reduction — and, therefore, weight control.

A medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake.

Water also lowers the calorie density of foods. For example, a medium-sized apple has about 95 calories.

Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss.

In an older 2008 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.

A medium-sized apple contains about 4 grams of fiber, which is considered high given its low calorie content. This makes apples an excellent food to help you reach your recommended fiber intake.

Many studies demonstrate that high fiber intake is linked to lower body weight and a reduced risk of obesity.

Eating fiber may slow the digestion of food and make you feel more full with fewer calories.

Fiber may also improve your digestive health and feed the friendly bacteria in your gut, aiding metabolic health and weight control.

The combination of water and fiber in apples makes them incredibly filling.

In one 2020 study, whole apples were found to be significantly more filling than applesauce or apple juice.

Furthermore, apples take significantly longer to eat compared with foods that don’t contain fiber. Eating duration likewise contributes to fullness.

The filling effects of apples may reduce appetite and lead to weight reduction.

Researchers have proposed that including apples in a balanced diet may encourage weight loss.

In studies of women with excess weight who follow a low calorie or weight-reduction diet, apple intake is associated with weight loss.

In one 2008 study, women regularly ate apples, pears, or oat cookies — foods with similar fiber and calorie contents. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss.

Researchers also gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg).

Additionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ate slightly more calories.

In a 24-year study of 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg).

Not only do apples appear to be weight-loss-friendly for adults, but they may also improve overall diet quality and reduce the risk of obesity in children.

In addition to promoting weight loss, apples have several other benefits.

Nutrient density

Apples contain small amounts of many vitamins and minerals and are well known for their vitamin C and potassium contents. This fruit also boasts vitamin K, vitamin B6, manganese, and copper.

The peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits.

Low glycemic index

Apples have a low glycemic index (GI), which measures how much blood sugar levels rise after eating.

Low-GI foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them.

Some evidence also suggests that a low-GI diet may help prevent diabetes, heart disease, and certain cancers.

Heart health

The combination of nutrients in apples may reduce your risk of heart disease.

Apples have been shown to reduce your body’s cholesterol and inflammation levels, which are key factors for heart health.

Other studies have found that foods rich in antioxidants, such as apples, may lower your risk of death from heart disease.

Anticancer effects

The antioxidant activity of apples may help prevent certain types of cancer.

Research from 2016 links apple intake and lung cancer prevention in adults.

Furthermore, eating at least one apple a day has been shown to significantly reduce your risk of mouth, throat, breast, ovarian, and colon cancer.

Brain function

According to animal studies, apple juice may help prevent mental decline and Alzheimer’s disease.

In one 2004 study of mice, apple juice reduced mental decline by decreasing the amount of harmful reactive oxygen species (ROS) in brain tissue.

Apple juice may also preserve neurotransmitters that are important for optimal brain function and Alzheimer’s prevention.

Apples are a good source of antioxidants, fiber, water, and several nutrients. The many healthy components of apples may contribute to fullness and reduced calorie intake.

Including this fruit in a healthy and well-balanced diet may be useful for weight loss.