Calorie apples
Apple is the fruit of the apple tree that is eaten raw and is also a commonly used cooking ingredient for various dishes. Apples have a number of useful properties, saturating the body with vitamins, macro- and microelements necessary for its normal functioning. The low calorie content of apples makes this fruit an indispensable ingredient in any diet. Apples are one of the few foods that can create a negative energy balance in the body. Currently, the term "negative calorie" is used for such products.
The negative calorie content of apples is explained by the fact that the process of digestion and assimilation of these fruits is much longer, the body spends more energy than it enters the body with the use of this product, due to which a negative energy balance is formed.
Calorie content of apples of various varieties
Today, there are about 2 thousand varieties of apples, adapted to various climatic conditions, differing in their taste. Apples are healthy, tasty and, unlike other fruits, are available almost all year round, which allows them to safely replenish the vitamin balance in the body. The low cost of this product allows it to be included in the daily diet. The calorie content of apples is low, which contributes to the unlimited use of this delicious fruit.
The calorie content of apples depends somewhat on its variety. So, the calorie content of a green apple is the smallest and is 37 calories per 100 g of product. The calorie content of a whole green apple (on average 150 g) reaches 50 calories. Sweet apple varieties are higher in calories. So, the calorie content of a red apple is 47 calories per 100 g of product. And the calorie content of golden apple, the most popular and often used for preparing various culinary dishes, reaches 42 calories per 100 g of product.
What does a negative energy balance mean when eating apples? With a low calorie content, an apple is rich in fiber - dietary fiber that does not lend itself to fermentation during digestion, but is processed by the intestinal microflora. Fiber, when ingested, slows down the absorption of other nutrients, contributing to a longer feeling of satiety. At the same time, the body, in an attempt to digest dietary fiber from one apple, will consume an average of 120 calories.
Useful properties of apples
Which apples to give preference to? There are virtually no contraindications for eating apples. Contrary to popular belief, apples are not excluded from the diet for various gastrointestinal diseases. Due to their high fiber content, apples are excellent for improving intestinal motility and excretion of feces. For various diseases with concomitant high acidity of the stomach, peptic ulcers of the stomach and duodenum, it is recommended to diversify food with sweet varieties of apples, while in diseases with low acidity of the stomach, spastic colitis and dyskinesia of the gallbladder, it is recommended to include sour apples in the diet.
With a low calorie content, apples have a number of beneficial properties that make this fruit an indispensable ingredient in the daily diet. Apples contain:
- Water - up to 85%;
- Vitamins - PP (B3 - nicotinic acid), C, E, A, B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), H (biotin), K (phylloquinone);
- Macronutrients - potassium, calcium, phosphorus, chlorine, sulfur, magnesium, sodium;
- Trace elements - iron (in its most easily assimilated form), zinc, iodine, copper, fluorine and others;
- Dietary fiber (up to 1.8 g per 100 g of apple), organic acids (up to 0.8 g), unsaturated fatty acids (0.1 g), mono- and disaccharides (9 g).
The vitamin composition of apples can vary depending on the period and method of storage of the apple, the way it is processed. The calorie content of an apple can only change during the preparation of this fruit (baked apples with the addition of honey or sugar).
Regular consumption of apples helps to normalize the digestion process, improves intestinal motility, eliminates constipation, and improves liver function. Dietary fiber helps to remove harmful substances (toxins, toxins, carcinogens) from the body. Apples accelerate lipolysis (the process of breaking down fat), which allows you to effectively burn excess subcutaneous fat, and, therefore, reduce weight.
The lower calorie content of the green apple determines its popularity in dietary diets. However, the main advantages of green apples are the low content of quickly absorbed sugars, the hypoallergenic properties of the fruit. The calorie content of red apples insignificantly exceeds the calorie content of golden or green apples, however, red fruits contain more sugars, which determines their sweet taste, and can also cause allergic reactions in the body.
What fruits are best for the apple diet?
A large selection of apple varieties, their tastes allows you to diversify the menu of any diet. The low calorie content of red apples and the high content of nutrients turn the apple into an indispensable product that allows you to avoid a sharp vitamin deficiency during a strict diet. Eating apples on an empty stomach or 15-20 minutes before the main meal helps to reduce the volume of each serving, which significantly reduces the number of calories consumed. The same apples contribute to a longer feeling of fullness. However, sour green apples are not recommended for the diet, as they can increase the acidity of the stomach and stimulate hunger. The calorie content of golden apples is slightly higher, however, due to the sweeter taste, these fruits allow you to avoid the false feeling of hunger in between meals.
There are many diets based on the low calorie content of apples and the property of this fruit to create a negative energy balance during its digestion and absorption in the digestive tract. Apples can both supplement the diet, replace certain meals (lunch, afternoon tea), and form the basis of the diet (the most stringent long-term diets on apples and whole grain bread).
Baked apples: calories, delicious recipes
Baked apples are a delicious, low-calorie, instant dessert. Oven-cooked apples are a great alternative to unhealthy sugary foods both during the diet and during the regular diet. How to cook baked apples that are low in calories? There are many recipes for this natural dessert. The properties of baked apples, the calorie content of which increases depending on additives (honey, cream, sugar, butter, chocolate, marmalade), intersect with the properties of fresh fruits, but the vitamin content in them is somewhat lower. Thus, the calorie content of baked apples prepared according to the classic recipe with the addition of only sugar is up to 112 calories per 100 g of product.
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