Apples Are Very Filling

Apples Are Very Filling

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

In one study, whole apples were found to be significantly more filling than applesauce or apple juice when eaten before a meal (14Trusted Source).

Furthermore, apples take significantly longer to eat when compared to lower-volume foods that don’t contain fiber. How long a food takes to eat is another factor that contributes to fullness.

For example, a study of 10 individuals found that juice could be consumed 11 times faster than whole apples (15Trusted Source).

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

BOTTOM LINE:
Apples have several properties that increase feelings of fullness, which may aid weight loss by reducing overall calorie intake.
In a Few Studies, Eating Apples Regularly Resulted in Weight Loss
Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss.

Apple intake has been associated with weight loss in studies of overweight women who also follow a low-calorie or weight-reduction diet (8Trusted Source, 16Trusted Source).

In one of these studies, weight loss was measured in those who ingested apples, pears or oat cookies on a regular basis for 12 weeks (16Trusted Source).

The fruit group lost 2.7 lbs (1.22 kg) after 12 weeks, whereas the oat group showed no significant weight loss.

Another similar study examined 50 participants who were randomly assigned to add three apples, three pears or three oat cookies to their diets for 10 weeks. The three types of food had similar fiber and calorie contents (8Trusted Source).

After the 10-week period, weight was unchanged in the oat group, but those who ate apples had lost 2 lbs (0.93 kg).

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

In both studies, reduced calorie intake and weight reduction were attributed to the fruit’s low energy density and glycemic index.

Research has also been conducted with observational studies to examine the effect that fruit intake has on weight loss over time.

In a study of 124,086 men and women, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss (17Trusted Source, 18Trusted Source).

Individuals in the study who consumed apples lost an average of 1.24 lb (0.56 kg) over a four-year period.

Not only do apples appear to be weight loss friendly for adults, they may also improve overall diet quality and reduce the risk of obesity in children (19Trusted Source).

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