Apple juice for weight loss: Pectin and polyphenols, found in abundance in apples, are beneficial for gut metabolism and reduce the rate at which fat is absorbed. Experts suggest that the fruit’s high water and fiber content can aid with weight management by reducing the desire for between-meal snacks.
Apple juice for weight loss? Does it help with belly fat, body mass index, and hip measurement? According to a new study published in the Journal of Oleo Science, beverages with apple polyphenols can lower body fat while being safe for human consumption, therefore the answer seems to be yes.
Apple Juice for Weight Loss – Study Findings
Visceral fat began to change when participants completed the apple drink treatment for eight weeks. Researchers found that those who drank the polyphenol-rich beverage regularly saw “substantially” lower levels of abdominal fat. However, the Apple Juice for Weight Loss study noted that these outcomes were only seen in participants who already had a high amount of visceral fat, to begin with. The participants in the apple group who began the trial with a normal visceral fat area exhibited no significant change, as stated by the authors of the study.
What’s the big deal about this visceral fat anyway? Toxic substances and inflammation in the body can be released if it is allowed to accumulate, and the risk of cardiovascular disease and diabetes is increased. One bottle of beverage containing a regular intake amount of apple polyphenols was given to 94 moderately obese adult males and females, daily for 12 weeks, in a 12-week trial led by Yoko Akazome of the Research Laboratories for Fundamental Technology of Food, Asahi Breweries, Midori, Japan, and others. In a separate 12-week trial, 30 adult males and females were given three bottles of beverage containing a regular intake amount of apple polyphenols.
“Clinical trials involving apple consumption revealed “a statistically significant reduction in the amounts of change indicated by CT scanning in the visceral fat area and overall fat area compared to the placebo group,” the researchers concluded.
How Apple Juice for Weight Loss Works
Apples are rich in pectin and dietary fiber. This promotes healthy gut flora, which in turn improves health and lowers the risk of obesity and abdominal fat accumulation. Due to the slower digestion, you may be able to feel full for longer. According to Dr Geeta Dharmattia, a consultant nutritionist and dietitian based in Pune, this could lower your food consumption and contribute to weight loss. Seventy-four adults participated in a two-day trial where they drank orange juice mixed with 5-20 grams of pectin after fasting overnight.
Those who took the lowest effective dose nevertheless felt fuller on less food. In terms of calories, apples provide 19 grams of sugar per 100 grams and 3 grams of fiber. In addition, they are rich in polyphenols. Polyphenols are effective in decreasing visceral fats in numerous trials. However, you shouldn’t drink the commercially available apple juice because it’s full of sugar and has zero dietary fiber. Further, she claims that eating whole fruit is more nutritious than drinking juice.
Apples, which are high in pectin and polyphenols, have been shown to help with blood sugar control and cardiovascular health. To reap the full health advantages of apples, Dr Dharmatti recommends eating them with their skins intact. In the United States, adults consume around 200–250 milligrams (mg) of flavonoids every day, according to data from the National Health and Nutrition Examination Survey (NHANES). She also notes that apples can have “greater than 80% of their antioxidant capability” derived from their procyanidin content (which can range from 80 to 128 milligrams per 100 grams of moist weight).
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Although there are 27 grams of carbohydrates in a medium apple, about 5 grams of them are fibers, which inhibit digestion and absorption and hence prevent a rapid increase in blood sugar levels. Blood sugar levels are maintained because sugar is absorbed gradually. Apples’ pectin-fiber content makes them a great choice for those looking to speed up their metabolism. The water and fiber in the fruit make you feel fuller longer, which makes it easier to resist the need to snack in between meals, which is crucial for those trying to watch their weight.
Because of its high levels of vitamin C and antioxidants, the apple is beneficial to the health of the immune system and the brain. Priyanka Rohatgi, the chief clinical dietitian at Apollo Hospital, states, “Vitamin C decreases inflammation.” To get the most out of the fruit’s health advantages, consume it unprocessed and whole. She also recommends saving fruits for snacking in the middle of the day or night.
Previous Research on Apple Juice for Weight Loss
Anti-allergic properties, a serum-cholesterol lowering impact, and an inhibitory effect on postprandial triglyceride increase are only a few of the many physiological activities and intake safety established by studies of apple polyphenols. Studies have shown that aberrant accumulation of visceral fat is more strongly linked to the onset of obesity, glucose intolerance, improper lipid metabolism, and hypertension.
Researchers in Germany found that pectin and dietary fibers in general have several positive effects on health, including “slow stomach emptying, improvement of physical bowel function, reduction in glucose and cholesterol absorption, and increase in fecal bulk,” among others. Pectin is a well-recognized prebiotic because it resists digestion by the digestive enzymes pepsin, trypsin, and rennet and is not broken down by human saliva or gastric acid. Apple and citrus fruit pectins, for example, have been shown in multiple studies to be effective carbon sources for gut bacteria. Finally, a healthy digestive system might aid in the elimination of abdominal fat.
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