Apples are the most popular fruit that many people love. Apples are rich in nutrients and eating an apple a day is even considered to ‘keep the doctor away’. However, pay attention to the disadvantages of apples to know how to eat apples for good health.

1. Benefits of apples

Apples are rich in fiber, vitamins, antioxidants, various micronutrients, such as C, B1, B2, P, E, manganese, potassium and iron. Apples are rich in pectin, which helps improve skin and slow down the aging process.

The fiber in apples is absorbed slowly, helping to maintain a feeling of fullness and supporting weight control. Indigestible fiber helps move other foods through the digestive system easily. Dr. Joanne Slavin, a nutrition scientist at the University of Minnesota, said that getting enough fiber from all food sources is beneficial.

Apples are rich in fiber, vitamins and minerals that are beneficial to health.

One medium apple provides the following nutrients:

• Calories: 95
• Carbs: 25 g
• Fiber: 4.5 g
• Vitamin C: 9% Daily Value (DV)
• Copper: 5% DV
• Potassium: 4% DV
• Vitamin K: 3% DV

In particular, vitamin C acts as an antioxidant to neutralize harmful compounds called free radicals and protect against disease. Apples are also a good source of other antioxidants such as quercetin, caffeic acid, and epicatechin.

Supports heart health

Studies show that eating more apples may reduce the risk of several chronic diseases, including heart disease.

A study of 20,000 adults found that consuming more white-fleshed fruits and vegetables like apples was associated with a reduced risk of stroke. This may be due to the presence of flavonoids in apples, which are compounds that have been shown to reduce inflammation, protecting heart health.

Apples also contain soluble fiber, which may help lower blood pressure and cholesterol levels, both of which are risk factors for heart disease.

Contains anti-cancer compounds

Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids.

According to a review of 41 studies, higher apple consumption was associated with a reduced risk of developing lung cancer. Another study observed similar findings, reporting that eating more apples was associated with a reduced risk of colorectal cancer.

However, more research is needed to evaluate the potential anti-cancer effects of apples and determine whether other factors may be involved.

Other Health Benefits

Apples have also been linked to a number of other health benefits, including:

• Aiding weight loss: Due to their fiber content, apples have been shown to promote feelings of fullness, reduce calorie intake, and increase weight loss.
• Improving bone health: Human, animal, and test-tube studies have found that eating more fruit can increase bone mineral density and reduce the risk of osteoporosis.
• Promoting brain function: Animal studies have shown that eating apples can help reduce oxidative stress, prevent mental decline, and slow signs of aging.
• Protecting against asthma: Studies have shown that increasing apple intake can reduce the risk of asthma.
• Reducing the risk of diabetes: According to a large review, eating an apple a day was associated with a 28% lower risk of type 2 diabetes compared to not eating any apples. Most diabetics will have little problem including apples in their diet. However, sweet red apples should be avoided and green apples are preferable.

2. Potential Disadvantages of Eating Apples

2.1. Effects on digestion

Most of the fiber in apples is soluble fiber in the form of pectin, although the apple peel also contains a large amount of insoluble fiber. Because apples are high in fiber, eating too many apples can lead to unpleasant side effects, especially if you are not used to eating apples in large quantities.

According to the Department of Nutrition at UC Davis (California State University, USA), increasing fiber too quickly can cause gas, bloating, or diarrhea. Eating too much fiber also affects the body’s ability to absorb minerals and vitamins.

Usually, this side effect only occurs if the body is not used to digesting a high-fiber diet and will disappear after the digestive system adjusts.

Fiber improves digestive health, but too much fiber can be counterproductive, leading to bloating and constipation. People need between 20 and 40 grams of fiber per day, depending on age and gender. More than 70g is considered to be too much. For people who eat a healthy diet, eating more than two apples a day can lead to some digestive problems.

2.2. Stomach pain

Some people report mild stomach pain after eating apples. This is likely another symptom caused by the high fiber content in apples. Digesting fiber can cause gas to build up in the digestive system, leading to stomach pain, cramps, and bloating.

2.3. Possible exposure to pesticides

If you don’t buy organic apples, there may be small amounts of pesticide residue. Peeling the apple can eliminate most of the risk. However, the fiber and vitamin content of apples is mainly in the skin, so peeling the apple will also reduce the nutritional value.

2.4. Allergic reactions

Allergic reactions to apples are rare but not unheard of. According to the Mayo Clinic, symptoms include itching around the mouth and lips, swelling of the lips and tongue, itchy, watery eyes, and sneezing. According to the Manchester Academic Health Sciences Center, people who are allergic to pears may also be allergic to apples.

The average person can eat one to two apples a day. If you eat more than that, you may experience some unpleasant side effects.

2.5. Blood Sugar Levels Can Fluctuate

Apples are rich in carbohydrates that provide a good source of energy, making them the perfect snack. They are also satisfying because they help release feel-good neurotransmitters like serotonin. But eating too many apples can cause blood sugar levels to spike because they are rich in carbohydrates. For people with diabetes, too much sugar, even in the form of fruit, can worsen insulin sensitivity and interfere with medication.

2.6. Effects on weight loss

As a healthy carbohydrate that is packed with fiber and nutrients, apples are a great snack and are recommended as part of every meal. However, the body uses carbohydrates first for fuel, so consuming too many apples will prevent the body from burning fat, and consuming too many carbohydrates will inhibit weight loss.

The carbohydrate count for a medium-sized apple is around 20. For a low-carb dieter who wants to lose weight through ketosis, eating that many every day will put the carbohydrate intake beyond the weight loss limit.

An average medium-sized apple has between 90 and 95 calories, so if a dieter consumes 5 medium-sized apples in a day, this will add up to nearly 500 calories.

2.7. Effects on teeth

Apples are acidic and therefore eating too many can damage teeth, even more than soft drinks. This can be avoided by chewing apples with your molars or eating apples with your meals as a snack, not eating too much and only eating one apple a day will not cause any problems for your teeth.

3. Who should not eat too many apples?

The health benefits of apples are numerous, however, like any other food, eating too much can lead to negative effects such as weight gain or increased blood sugar levels.

Eating an apple a day is unlikely to cause any harm, but eating multiple apples a day can cause some adverse side effects such as digestive problems.

In particular, rapidly increasing your fiber intake in a short period of time can cause symptoms such as bloating, gas, and stomach pain. Like other fruits, apples also contain a large amount of carbs per serving. While this is not a problem for most people, those on a low-carb or ketogenic diet may need to moderate their intake.

Apples are suitable for many people but in some cases should avoid eating apples:

• Apples are not recommended for people who often have bloating or stomach problems such as: gastritis, stomach ulcers, duodenal ulcers. Apples rank higher in foods with difficult-to-digest sugars.
• When there is an inflammatory process in the pancreas.
• In case of apple intolerance.