In a recent study published in the Journal of Oleo Science, researchers claim that daily consumption of apple juice can significantly reduce belly fat. The researchers studied the effects of consuming a certain quantity of apple juice every day for 12 weeks with a total of 124 participants.
The participants were divided into two groups and every day each member of one group was served 340 grams of a polyphenol-rich apple drink and the other group was served a beverage without polyphenols. It was noted that after 12 weeks, the subjects of the group that was consuming polyphenol-rich apple drink every day had decreased visceral fat area.
What is a polyphenol?
Polyphenol is a plant compound that boosts digestion, reduces inflammation, neutralizes harmful free radicals, and boosts brain health. It is present in tea, certain berries, red wine, herbs, vegetables, spices, and apples. Polyphenol has several health benefits. For instance, it helps lower blood sugar levels, lowers the risk of heart disease, prevents blood clots, and promotes healthy digestion.
The study reported that long-term intake of apple juice, which is a polyphenol-rich beverage, had a major role in decreasing the levels of belly fat in participants. The study also reported that a decrease in levels of belly fat was only observed in participants that started the study with more visceral fat. The researchers explained further that they did not observe a significant change in the visceral fat area of subjects in the apple group that started with a normal visceral fat area.
Apples and Weight Loss
Apples are a great source of vitamins and minerals. An apple is low in calories and high in fibre and water content. Eating an apple daily not only provides the body with essential nutrients but also gives the feeling of fulness, which reduces our appetite. Its high fibre content also improves digestion and is a remedy for constipation.
Fibre slows down the digestive process and makes us feel fuller, which stops us from overeating. Polyphenols present in apples act as food for the good bacteria present in our intestines and help get rid of harmful bacteria that thrive on fatty and high-carbohydrate diets.
Benefits of drinking apple juice daily
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Keeps you hydrated- Apple juice is mostly water. Doctors usually recommend us to drink apple juice when we are sick because we are at an increased risk of dehydration. Apple juice is rich in vital vitamins, minerals, and natural sugars, along with having a high-water content.
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Supports a healthy immune system- Apple juice is a rich source of vitamin C, an essential nutrient that has immunity-boosting qualities. Regularly consuming vitamin C provides protection against environmental oxidative stress and strengthens the tissues that act as a barrier against disease-carrying pathogens.
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Healthy gut- Apples contain a starch called pectin, the same starch that gives jams their jelly-like texture. Pectin is a prebiotic and helps feed the good bacteria in our gut. A healthy gut boosts immune function, stimulates hormone production, and even helps absorb minerals and vitamins properly.
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Maintains Cholesterol- Polyphenols present in apple juice prevent LDL or bad cholesterol from oxidizing and building up in our arteries. High LDL cholesterol is linked with an increased risk of stroke and heart attack.
Drawbacks of apple juice
There are also several downsides to consuming apple juice or a plain apple every day. Apple juice can be consumed faster than an apple. Plus, it does not have a lot of fibre. However, it has the same amount of sugar. Apple juice will not be able to satiate your hunger. Therefore, the risks of taking in too many calories and gaining weight are higher from drinking apple juice. It is important that you practice portion control while drinking apple juice.
Apple juice is not very fulfilling when compared to whole apples and also offers less fibre, minerals, and vitamins. If you plan on buying store-bought apple juice instead of making your own, then you have got to be aware of the added sugar and water. The combination of high sugar and low fibre present in apple juice can spike up blood sugar and even encourage tooth decay.
