Can Eating Apples Really Help You Lose Weight?
Updated: Apr. 12, 2023
An apple a day keeps the doctor away…but can it also help you feel healthier? Here's what you need to know.
From Granny Smith to Gala, apples are a classic snack perfect for any time of year, but are apples good for you? (Check out our guide to the most common types of apples.) Turns out, they can help you lose weight! Here’s how:
Apples Are Loaded with Fiber
Apples are chock-full of fiber that slows down digestion and keeps you feeling full for longer. One study published in The American Journal of Clinical Nutrition showed that people who ate more fiber lost more weight and had a smaller waist circumference. A medium-sized apple contains about 4 grams of fiber, which is 16% of the recommended fiber intake for women and 11% for men. Just remember to eat the peel—most of the apple’s fiber is found there! By including fibrous, healthy foods like apples in your diet, you’ll start crowding out the junk food, ultimately reducing your overall calorie intake and losing weight.
Psst! Here’s the best way to store your apples.
Apples Have a Low Energy Density
Foods that are high in fiber and have a high water content (apples are about 85% water!) have a low energy density. This means that apples have fewer calories per bite than other foods. In one study, researchers looked at the consumption of low-density vs. high-density foods in middle-aged women. One group consumed oat cookies while the other consumed apples. Both had a similar calorie count and amount of fiber, but the apples had a lower energy density. At the end of 10 weeks, researchers found that the oat cookie group hadn’t lost any weight, while the apple group lost weight and consumed fewer calories overall.
If you want to lose weight, try cutting out these two foods.
Apples Have Good Nutrients
Apples also have other nutrients and compounds that help promote growth of healthy bacteria in your gut. Although bacteria may sound undesirable, it’s actually important to have good bacteria—they help balance the bad bacteria that lives on junk food. By supporting the good bacteria, you’ll help reduce chronic inflammation, which increases the risk of obesity.
All apples make a great snack, but tart Granny Smith apples are the best for weight loss. They have a higher concentration of fiber compared to other popular apples, like Gala, McIntosh and Golden Delicious. Just don’t expect the same benefits in cooked apples—heating the apples can destroy some of the nutrients.
By upping your apple intake, you can start making a big difference in your health!
Picnic Berry Shortcakes
You can make the berry sauce ahead of time and chill it. Then assemble the entire dessert right before the picnic or party. —Frieda Bliesner, McAllen, Texas
Strawberry Corn Salsa
This recipe makes art in a bowl! All the colors of summer are captured in this salsa with a fresh, light flavor perfect for snacking between swims or to kick off a backyard barbecue. This can be served with chips or alone as a side dish. —Catherine Goza, Charlotte, North Carolina
Grilled Nectarines with Burrata and Honey
The classic caprese gets a sweet makeover with this inspired summer starter. Burrata, mint and honey are served over nectarine halves—or any stone fruit you like—in this creamy, dreamy dish. —Anthony Gans, Hawthorne, California
Quick Fruit Compote
My mother used to make this recipe when I was a child. My four kids always ate more fruit when I dressed it up this way. —Maxine Otis, Hobson, Montana
Strawberry and Cream Bruschetta
This is a dessert take on bruschetta. Sweet, cinnamony toast slices are topped with a cream cheese mixture, strawberries and almonds. They are like miniature cheesecakes and so yummy! —Christi Meixner, Aurora, Illinois
Balsamic-Goat Cheese Grilled Plums
Make a bold statement with this simple yet elegant treat. Ripe plums are grilled and then dressed with a balsamic reduction and tangy goat cheese. —Ariana Abelow, Holliston, Massachusetts
Berry White Ice Pops
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Lime-Honey Fruit Salad
Nothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. —Victoria Shevlin, Cape Coral, Florida
Strawberry Lime Smoothies
Peak-of-freshness strawberries make this thinner, easy drink a summer staple. —Elizabeth Johnson, Greenville, South Carolina
Crunchy Peanut Butter Apple Dip
My mom got this peanut butter dip recipe from a neighbor years ago. She always made it for us kids in the fall when apples were in season. Now I make it for my children. —Juli Meyers, Hinesville, Georgia
Mixed Fruit with Lemon-Basil Dressing
A slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois
Creamy Berry Smoothies
Who can tell that this delicious smoothie is made with tofu? No one (especially your kids)! The blend of berries and pomegranate juice makes this welcoming drink a refreshing delight. —Sonya Labbe, West Hollywood, California
Fresh Fruit Salsa with Cinnamon Chips
Lime and basil really brighten the flavors in this colorful salsa. It's best when scooped up on a homemade cinnamon chip. —Navalee Hylton, Lauderhill, Florida
Grilled Stone Fruits with Balsamic Syrup
Get ready to experience another side of stone fruits. Hot off the rack, these grilled nectarines practically melt in your mouth. —Sonya Labbe, West Hollywood, California
Avocado Fruit Salad with Tangerine Vinaigrette
On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Frozen Pineapple-Kiwi Pops
Kiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops. —Colleen Ludovice, Milwaukee, Wisconsin
Honey-Yogurt Berry Salad
I wanted my family to eat more fruit but not more sugary ingredients. This berry salad lets you play with different low-fat yogurts and fruits. —Betsy King, Duluth, Minnesota
Strawberry Tomato Salsa
Here’s a sweet and tangy salsa that's miles away from the spicy version people expect. Serve it as an appetizer with tortilla chips for scooping, or make it part of the main event and spoon it over chicken or pork. —Amy Hinkle, Topeka, Kansas
Frozen Berry & Yogurt Swirls
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Avocado Fruit Salad
I'm glad a friend gave me this delicious recipe, featuring four kinds of fruit as well as avocado. A light honey-lemon dressing enhances the already tasty flavor of the produce. My family loves it and so do I! —Mildred Sherrer, Fort Worth, Texas
Frosty Watermelon Ice
Here's a fun twist on watermelon. It's so refreshing on a summer day, and you don't have to worry about seeds while you're enjoying it. —Kaaren Jurack, Manassas, Virginia
Apple-Nut Blue Cheese Tartlets
These tasty appetizers look and taste gourmet, but they're easy to make and have loads of blue cheese flavor. The phyllo shells and filling can be made in advance—just fill the cups and warm them in the oven before serving. —Trisha Kruse, Eagle, Idaho
Watermelon Cups
This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste of Home Test Kitchen
Northwest Cherry Salsa
We have five cherry trees—and I like to use every bit of fruit that doesn't get eaten right off of them. We enjoy salsa on a variety of dishes, especially this turkey. —Margaret Slocum, Ridgefield, Washington
Frozen Watermelon Lemon Cream Tarts
These fruit tarts are so refreshing on a hot summer day! They are extremely healthy and convenient, and just a few ingredients means they're easy to make, too. —Bethany DiCarlo, Harleysville, Pennsylvania
Chili-Lime Grilled Pineapple
I love grilled pineapple. This recipe combines the fruit's natural sweetness with the tart and spicy flavors of lime and chili powder. It's great for dessert and even as a side dish with ham or pork chops. —Geraldine Saucier, Albuquerque, New Mexico
Mango Avocado Spring Rolls
As a fan of mangoes and avocados, I love these wraps. You can substitute tortillas for rice paper wrappers, and lettuce or spinach for sprouts. —Gena Stout, Ravenden, Arkansas
Star-Spangled Parfaits
The best time for this dessert is midsummer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
