How about these apples? On average, each of us eats about 16 pounds of apples a year!
While eating an apple a day can’t guarantee you will keep the doctor away, the humble apple provides a bushel of benefits as part of a healthy, balanced diet. Here are a few reasons to get your pick of this superfood:
They’re low in calories, high in fiber. A small apple contains about 80 calories and 5 grams of fiber, which helps you feel full longer, helps lower cholesterol, and helps aid digestion. Most of the fiber is in the peel, so be sure to crunch right through and leave your peeler in the drawer.- They can help stabilize blood sugar. Their high fiber plus low sugar content work together to keep glucose levels steady. That’s important because high glucose levels can lead to Type 2 diabetes. In a study of 38,000 women, those who ate on average an apple a day showed a 28% lower risk of developing Type 2 diabetes than those who ate no apples.
- They can help ease inflammation. Essentially, inflammation can help repair tissue and fight infection, but too much can lead to disease. Apples counteract inflammation through their fiber and the antioxidant quercetin.
- They can help your heart. All the above benefits work together to aid heart health. A study of 40,000 people showed that apple eaters were less likely to develop heart disease than those who abstained.
- They can help reduce the rates of some forms of cancer. For example, a study of 70,000 people showed those who ate apples had lower risks of lung cancer.
Which Apples are Best for …?
There are an estimated 200 varieties of apples in the United States alone! With this much variety, how do we know what kind to choose? Here’s a quick primer, culled from the Washington Apple Commission, Michigan Apple Committee, and USApple Commission.
Which apples are sweetest? Gala, Fuji, Golden Delicious, and Ginger Gold rank right up there.
Which apples are the tartest? Granny Smith, Rome, McIntosh, and Pink Lady will satisfy your taste for tart.
Which apples are best for baking? The Washington Apple folks choose Granny Smith hands down. They keep their structure and texture and don’t get all mushy in the oven. They also recommend Jazz and call Golden Delicious “a baking extraordinaire.”
Which apples are best for salads? You want to combine crunchy apples with those that won’t turn brown quickly. Think: Honeycrisp, Fuji, Pink Lady, and Jazz. And you can always toss cut apples with a little bit of fresh lemon juice to keep the browning at bay.
Which apples are best for applesauce Unlike pie apples that need to hold their shape, applesauce apples need to cook down and mash well, recommends Southern Living magazine. Go for McIntosh, Golden Delicious, Jonagold—or any combination of those. Red Delicious tend to get mealy, so skip them when making applesauce.
Apple Recipes!
Get Recipe: Apple Pie Overnight Oats
Maybe you have your grandmother’s recipe for apple pie, written on a yellowed index card in her neat and tidy penmanship. Or you can’t imagine coleslaw without shredded apples amid the cabbage. Or what would breakfast be without apple muffins?
Here are some apple recipes for breakfast, lunch, dinner—and everything in-between!
Breakfast
Lunch
- Apple Pecan Salad
- Pumpkin Sweet Potato Apple Bisque
- Peanut Butter Apple Sandwich from Washington Apple Commission
Dinner, Sides, and More!
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Get Recipe: Winter Cobb Salad
Balsamic Chicken and Apples (substitute apples for pears in this recipe from Tyson)
- Winter Cobb Salad
- Apple Cheddar Grain Bowl from the Washington Apple Commission
- Apple Gingered Fish from Michigan Apples
- Apple-Cucumber Chilled Green Tea
- Cranberry Apple Couscous Salad
- Sweet Apple Coleslaw
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.