How many carbohydrates are there in an apple

Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders.

Fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and the majority of flavonoids. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh. In addition, sugar along with extra calories is often added to dried apples. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers.

Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples. Animal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fiber can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects.

Population studies on coronary heart disease and flavonoid intake, including quercetin from apples, also show mixed results:. The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood.

Although the study established a link with apples in the diet, it did not show an association when examining specific flavonoids like quercetin. The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. After following three large prospective cohorts of , men and women for 24 years, researchers found that higher intakes of fiber-rich fruits with a low glycemic load , particularly apples and pears, were associated with the least amount of weight gain over time.

Eating low glycemic load foods tends to produce fewer and smaller spikes in blood sugar, which may lessen hunger later on and prevent overeating. Animal and cell studies have found that these chemicals can prevent new cancer cells from growing and the spread of existing cancer cells. Results from human studies are mixed, depending on the type of study performed.

However, the U. One of the most common pesticides used on apples after harvest is diphenylamine, used to prevent apple scald or browning of the skin that can occur during storage.

This amount is based on a review of numerous scientific studies to determine possible harmful effects the chemical could have on humans, the amount of residue likely to remain in or on the food, and the amount of the food that people typically eat. Although some pesticide residue can permeate into the flesh, washing and peeling the apple skin removes much of the pesticide.

Apple skin supplies the majority of healthy phytochemicals and fiber, so it is not best to remove it. If one eats several apples a week and is unsure of the amount of pesticides used, purchasing organically grown apples may be an option, although direct evidence is not available that there is an important difference in health effects.

Keep in mind that the health benefits of eating fruits and vegetables outweigh potential pesticide risks, and should not deter one from including apples as part of a healthful diet. There are at least a dozen types of apples found in U. Check out local farms and farmers markets for more unusual heirloom varieties. Some are best for cooking and baking, and others are enjoyed raw for snacking.

They range from sweet to tart, and may produce a hearty crunch or a light crispy bite. In addition to aiding in bowel function, the insoluble fiber in apples may also play a role in reducing your risk of diabetes by improving insulin sensitivity. One medium apple has 19 grams of sugar, which means three-quarters of the carbs in an apple comes from sugar. While most health care professionals recommend reducing sugar in your diet, they usually mean "added" sugar, which is the corn syrup, processed table sugar and other sweeteners added to foods such as applesauce, cakes, ketchup and soda.

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years.

Do Apples Have Lots of Carbs? Healthy Eating Nutrition Carbs. Whole fruits, like apples, can be a healthful part of any diet, including a vegan or vegetarian diet , a gluten-free diet , and popular diets like the Whole30 diet.

Apples are a convenient package of fiber, vitamins, minerals, and flavonoids beneficial plant compounds that provide a range of valuable health benefits. Fruits and vegetables are the mainstays of a heart-healthy eating plan. Naturally low in sodium and high in potassium, plant foods prevent dangerous elevations in blood pressure. Whole apples are a good source of fiber, which is known to lower cholesterol levels. In addition, apples provide numerous anti-inflammatory compounds that reduce the overall risk of heart disease.

The fiber in apples slows down digestion, preventing a rapid rise in blood sugar levels after eating. General recommendations are to aim for 14 grams of fiber for every 1, calories consumed. That means an average 2, calorie meal plan should include at least 28 grams of fiber for optimal health.

Eating whole apples with the skin provides the most fiber apple juice doesn't contain any fiber. A medium apple has 4. Apples contain a powerful natural antioxidant, called quercetin. While quercetin effectively kills abnormal cells, it appears to leave healthy cells alone. Quercetin interrupts various phases of the cell cycle, inducing apoptosis programmed cell death in several types of tumors.

Prostate cancer, breast cancer, and lung cancer all show promising benefits from quercetin. Consuming a diet rich in fruits and vegetables provides quercetin, along with other potent antioxidants for cancer prevention.

The quercetin in apples is also beneficial for people with asthma. Studies show that quercetin suppresses inflammation and effectively reduces the severity of food allergies and respiratory issues. Including apples as part of a comprehensive treatment plan for asthma may be able to help you keep symptoms at bay. Apples are a satisfying and nutritious snack that can help reduce cravings and manage appetite.

In fact, apple consumption has been shown in several studies to help improve weight loss outcomes. Choosing a fresh apple over processed snack foods is a great way to boost vitamin intake and reap the filling effects of soluble fiber. The high water content in apples also means you can have a large portion without overdoing it on calories. Fruit allergies to apples are possible. Another possible cause of allergy symptoms related to apples is a condition called oral allergy syndrome OAS , also known as pollen fruit syndrome PFS.

With either condition, symptoms may include itchiness and swelling of the mouth, face, lip, tongue, and throat immediately after eating apples or up to an hour afterward. Severe reactions may include difficulty breathing or swallowing. If you experience any symptoms after eating apples, seek medical care and talk to your healthcare provider about an allergy test. Although fresh apples are beneficial for asthma, dried apples may contain sulfites which worsen asthma symptoms in sensitized individuals.

If you aren't used to eating a lot of fiber, a sudden increase in apple intake can cause digestive discomfort. To avoid this issue, make dietary changes gradually. Furthermore, if you have irritable bowel syndrome IBS and are sensitive to certain fruit sugars, apples may be a trigger.

There are 7, varieties of apples in the world, however, in the United States around are commercially grown. Apple varieties range in color from red to pink and green to golden , flavor sweet to sour , and texture mealy or soft to crisp. Apples can range in size from as small as a large cherry to as big as a grapefruit. In addition to fresh apples, apple products include applesauce, apple juice, apple cider, apple cider vinegar, and dried apple slices. For the healthiest choices, opt for items that are minimally processed without added sugars.

Modern storage techniques make apples available all year, with peak season being in the fall. Apples are grown throughout all 50 states, so look for an orchard near you to go picking for fresh apples.

Nothing quite compares to the taste of an apple straight off the tree. No matter the variety, apples should be firm to the touch and free of holes, bruises, and soft spots.

Store apples at room temperature for 1—2 weeks or in the refrigerator for 1—2 months. Frozen apples can last for up to 8 months. Avoid washing apples until ready to use, but make sure to wash them well under running water to remove any pesticides and wax. To keep apple slices from browning, lightly coat them in lemon juice to prevent oxidation. Chop apples and toss them into oatmeal with cinnamon, or on top of whole-grain pancakes with yogurt. Toss some apples into your salad for lunch or incorporate apples into side dishes.