An Apple A Day — How Apples Keep You Healthy It is no secret that apples offer a nutrient goldmine. Here are three ways that the nutrients in apples keep those doctors away and help keep your body healthy and ready for weight loss. Soluble Fiber - Unlike insoluble fiber (think: kale), soluble fiber can absorb and trap liquids (think of how oatmeal absorbs water). In your body, soluble fiber absorbs and traps cholesterol, and actually helps to remove it from your body. Because of their soluble fiber, apples have been shown to decrease total cholesterol. Antioxidants - Nearly every fruit and vegetable has a unique array of antioxidants that help the body to protect itself from “oxidation,” or normal wear and tear resulting from normal life. Think of iron rusting—that’s oxidation. By eating foods with antioxidants, you can prevent this “rust” from building up. One of the antioxidants found in apples lessens the oxidation of fat cell membranes. If a lot of fat cell membranes get into the blood flow, someone gets increased risk for clogged arteries, which we all know lead to a lot of different heart problems. So protect your heart by eating apples! Blood Sugar Regulation - A handful of nutrients in apples work together to help keep blood sugar stable. First, some nutrients increase the amount of time it takes for the apple to be digested into the simple sugars (glucose) that your body uses for energy. Then, other nutrients slow down the process of pushing that glucose into your blood stream. This is good. When the release of glucose is slower, your blood sugar does not “spike,” your body does not have to work as hard to manage a large dose of sugar, and you are satiated for a longer period of time. Meanwhile, other nutrients in apples ask the body to produce more insulin, which helps to take the simple sugars out of our blood and turn them into energy. So apples include nutrients that slow digestion, slow glucose release, and increase the available insulin to process the glucose. Try this recipe to sneak apple into your lunch or dinner! Roasted Butternut Squash and Apple Soup (Serves 4) • 1 medium butternut squash - peeled, seeded and cut in 1 pieces • 3 medium apples - cut in large chunks • 2 tablespoons olive oil • ½ teaspoon salt • ¼ teaspoon pepper • 1 tablespoon unsalted butter • 1 medium onion - diced • 4 cups chicken or vegetable broth - low sodium • diced apples - optional garnish 1. Pre-heat oven to 400 degrees and line a baking sheet with foil. 2. Place butternut squash and apple chunks in a large plastic bag and drizzle with olive oil, salt and pepper. Seal bag and shake well until squash and apples are evenly coated. 3. Spread squash and apples in an even layer on baking sheet and roast for 25-30 minutes or until fork tender. 4. In a large soup pot, heat butter over medium heat then add diced onion. Sprinkle with a pinch of salt and pepper and cook until onions are translucent, about 5-6 minutes. 5. Add chicken broth and roasted squash/apple mixture to the pot then begin pureeing with a hand held blender. Or, puree in a blender working in batches until smooth and creamy. 6. Check for seasoning and adjust with salt and pepper to taste before serving. Top with diced apples if using. Nutrition Information: Serving size: 2 cups Calories: 238 Fat: 10.1 g Saturated fat: 2.8 g Unsaturated fat: 6.9 g Trans fat: 0 Carbohydrates: 36.6 g Sugar: 16.8 g Sodium: 868 mg Fiber: 6.3 g Protein: 4.2 g Cholesterol: 8 mg
Posted on: Mon, 20 Oct 2014 12:30:01 +0000
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