What is the best way to eat apples?

It turns out that peeling and cutting an apple into pieces is not as good as eating the whole apple.

While it may be easier to eat after peeling or removing the hard skin, this is actually not a healthy way to eat an apple.

"Apples are packed with valuable nutrients and polyphenols are the standout that hold the key to many of the fruit's health benefits," says nutritionist Dr Joanna McMillan.

'The latest science has found that apple polyphenols play a role in weight loss and stopping the growth of cancer cells. New studies also show that they can even slow the progression of osteoarthritis.'

Polyphenols are also found in green tea and blueberries. While it’s not certain that you’ll get some of the polyphenols from the white flesh of an apple, it’s generally better to eat the apple with the skin on.

Eating apples without the skin is not as good as eating the skin.

“Apple peels contain 2.5 times more antioxidants, including polyphenols,” she explains.

"So eating the whole apple is really the best way."

And there are many reasons to snack on apples with the skin on.

1. The secret of apple peel

We already know that eating whole apples, as part of a healthy, balanced diet, can make weight loss easier by helping to control appetite and making you feel fuller for longer.

A new review has shed more light on how apples aid weight loss.

Published in the Journal of the American College of Nutrition, a review of 13 studies found that the high polyphenol content in apples, especially in the peel, may be directly involved in weight loss and preventing weight gain.

When it comes to preventing weight gain, apple polyphenols play a variety of roles. Some polyphenols reduce the absorption of fats and carbohydrates, others help the body break down fats for use as fuel, while some feed the gut microbiome, helping to create a healthy, balanced, and diverse gut.

As well as polyphenols, the review also found that apple fiber promotes a healthy gut microbiome and that apples' low glycemic index helps manage blood sugar, insulin and hunger control.

2. Apple peel fights cancer

Regular apple consumption has been linked to a reduced risk of some of the most common cancers including breast cancer, prostate cancer, colorectal cancer and non-Hodgkin lymphoma.

Building on this observation, a recent Italian study found that apple polyphenols inhibit the growth of breast cancer cells in the laboratory.

“We can’t yet suggest that eating apples would have the same effect on the body, but it’s an exciting study that is starting to shed light on why apples might have anti-cancer effects,” said Dr. McMillan.

Regular apple consumption is linked to a reduced risk of some of the most common cancers.

3. Helps keep the cardiovascular system healthy

The adage “An apple a day keeps the doctor away” may have originated from the apple's ability to protect heart health.

There are quite a few studies showing that eating apples regularly can reduce the risk of cardiovascular disease.

A Chinese study demonstrated that both polyphenols from apple peel and flesh helped lower blood pressure and cholesterol, improve the elasticity of veins, and reduce insulin resistance, when tested in animals.

4. Skin and bones

In an emerging area of ​​research, we've discovered that apples may be helpful in managing osteoarthritis - a condition that affects one in five Australians.

Recent Japanese research has revealed that apple polyphenols — specifically the polyphenol procyanidin — help maintain healthy cartilage in joints and slow the progression of osteoarthritis in laboratory and animal studies.

The next step is to test this in human trials.

How should you eat apples?

1. Cut the apple with the skin into pieces and eat with a piece of cheese.

2. Cut the apple into pieces and spread with peanut butter.

3. Use a blender to blend apple with spinach, cucumber, celery, mint, a slice of lemon (with the peel) and a few small ice cubes to make a delicious green smoothie.