Is Apple Sauce Good for Weight Loss?

Apple Sauce for Weight Loss: Is Apple Sauce Good for Weight Loss?

In my 12 years as a personal trainer, my clients have often asked about the impact of different foods on weight loss.

Today I’m answering the question is apple sauce good for weight loss?

Apple sauce can indeed be a good choice for weight loss. It has surprisingly few calories and lots of fibre. The fibre in apple sauce makes you feel full for a longer period of time, stopping you from eating too much or snacking when you don’t need to.

Incorporating apple sauce into your diet may aid in maintaining a well-rounded diet and potentially safeguard against chronic ailments.

Nonetheless, the nutritional makeup of apple sauce can differ substantially depending on the preparation methods employed and whether any additional sugar is included.

Consuming unsweetened apple sauce in conjunction with a diverse array of fruits can assist you in meeting recommended dietary guidelines for a healthy eating regimen.

Without further adieu, let’s take a look at the potential health and weight loss benefits of good old fashioned apple sauce!

What Nutrients Can Be Derived from Apple Sauce?

First off let’s take a quick look at the nutrients derived from apple sauce.

In a manner akin to whole apples, plain apple sauce boasts low calorie, fat, and sodium content.

It also contains carbohydrates and natural sugars, along with modest quantities of essential vitamins and minerals, including copper, B vitamins, vitamin C, and vitamin E.

However, the nutritional composition of apple sauce can significantly vary due to several critical factors.

These include the apple variety utilised, the processing methods employed, the cooking temperature applied, and whether the apple peels were incorporated into the sauce.

Additionally, the amount of sugar can fluctuate if the cook or manufacturer adds extra ingredients to the apple sauce.

On average, a 1/2-cup (122-gram) portion of unsweetened apple sauce provides:

Calories: 51
Protein: 0.2 grams
Fat: 0.1 grams
Carbohydrates: 13.7 grams
Fiber: 1.3 grams
Sugar: 11.5 grams
Sodium: less than 1% of the Daily Value (DV)
Copper: 4% of the DV
Iron: 2% of the DV
Folate: 1% of the DV
Potassium: 2% of the DV
Magnesium: 1% of the DV
Thiamine: 3% of the DV
Riboflavin: 2% of the DV
Vitamin B6: 2% of the DV
Vitamin C: 1% of the DV
Vitamin E: 1% of the DV

Apple Sauce Benefits

Lets take a look at three health benefits of consuming apple sauce as part of your diet.

1. Apple Sauce as Part of a Healthy Diet

Research shows that regularly munching on apples and apple products like apple sauce is linked to maintaining a more balanced diet overall.

For instance, a study found that kids who often enjoy apple based foods tend to consume less fat and sodium but get more fibre, magnesium, and potassium in their diets.

2. Apple Sauce for Chronic Disease

Scientists are delving into the connections between consistent apple consumption and chronic conditions like obesity, heart disease, diabetes, and cancer.

While there’s some hint that apples might be disease-fighting champs, evidence is unclear as to whether apple sauce has the same superpowers.

More specific studies on apple sauce and its effects on folks with chronic diseases are needed.

3. Apple Sauce for Upset Stomach

You might’ve heard that apple sauce is a go-to when your tummy’s in turmoil. It’s a star player in the BRAT diet (bananas, rice, apple sauce, toast), which offers bland, easy-to-digest foods.

People often turn to BRAT when dealing with nausea, vomiting, and diarrhoea.

But here’s the twist: There’s not much research backing the BRAT diet’s effectiveness for these symptoms. In recent years, folks have been exploring other remedies, like probiotics.

Possible Drawbacks

While moderate consumption of apple sauce can offer benefits, it’s essential to be aware of potential downsides when it’s a regular part of your diet.

Low in Vitamins and Minerals

A 1/2-cup (122-gram) serving of apple sauce provides only 1–4% of the Reference Daily Intake (RDI) for the vitamins and minerals it contains.

Commercially made apple sauce often has extra vitamin C added to preserve its colour.

Homemade versions can have more vitamin C if lemon juice or other fruits rich in vitamin C are included.

Apple sauce’s limited vitamin and mineral content means that incorporating a variety of other fruits and vegetables into your diet alongside apple sauce is crucial for a nutritionally balanced diet.

Some Brands Are High in Sugar

Many commercial apple sauces are sweetened with added sugars, which can lower the overall nutritional quality of the apple sauce. Added sugars not only increase the sugar content but also add extra calories.

In fact, sweetened apple sauce can contain up to 15 more grams of sugar and 60 more calories per serving than unsweetened varieties.

It’s vital to read labels and opt for apple sauce with low or no added sugar to ensure it aligns with your health goals.

Apple sauce sweetened with a low-calorie sweetener, like stevia, sucralose, or saccharin, can help manage calorie intake in the short term.

There’s currently no evidence that consuming apple sauce sweetened with a small amount of low-calorie sweetener poses health risks.

Not as Filling as Whole Apples

Despite being made from whole apples, apple sauce falls short in terms of nutritional value compared to whole apples.

Generally, whole apples are a superior source of fibre compared to apple sauce.

Research has linked a high-fibre diet to a reduced risk of diabetes, heart disease, stroke, and some types of cancer.

Moreover, consuming whole apples, which are rich in fibre, may provide a greater sense of satiety.

A small study found that adults reported feeling fuller when they consumed whole apples compared to apple sauce or apple juice.

Determining Your Intake: Apple Sauce for Weight Loss

Apple sauce is incredibly versatile, making it a delicious standalone snack or a valuable ingredient in various dishes.

Government health guidelines suggest that people following a 2,000-calorie daily diet should aim for 2–2.5 cups of fruit each day.

Apple sauce can certainly contribute to meeting this recommendation, but it’s essential to diversify your fruit choices to ensure optimal nutrient intake.

When selecting apple sauce for the best health benefits, prioritise options that are:

Low in added sugar
Rich in vitamin C
Free of artificial colours and flavourings

To identify a low added sugar variety, check the label for the term “unsweetened.” Be cautious with terms like “sugar-free,” “low in sugar,” or “all-natural,” as they may not guarantee the absence of added sugars.

It’s worth noting that some commercial apple sauces, particularly those targeted at children, may contain artificial colours and flavourings.

While the full impact of these additives on health remains unclear, they could potentially affect individuals with allergies, sensitivities, or inflammatory bowel disease (IBD).

However, further research involving humans is necessary to fully understand this topic.

Creating Your Homemade Apple Sauce

Crafting your own apple sauce at home is a straightforward process that requires only a handful of basic ingredients.

To prepare unsweetened apple sauce, follow this recipe:

Homemade Apple sauce Yields eight 1/2-cup (122-gram) servings.

Ingredients:

3 pounds (1.4 kg) of apples
3/4 cup (177 mL) of water
2 tbsp (30 mL) of lemon juice
1/2 tsp (1.2 grams) of ground cinnamon (optional)

Directions:

Begin by rinsing the apples thoroughly and removing any stickers.
Core, peel, and quarter the apples.
Place all the ingredients into a large saucepan and bring them to a gentle boil over medium-high heat.
Once boiling, reduce the heat to low and let it simmer for 10–20 minutes.
Remove the mixture from heat when the apples have become soft and fully cooked.
Allow the mixture to cool down to room temperature and then transform it into a smooth purée using your preferred tool. You can use a fork, food mill, potato masher, food processor, stand blender, or immersion blender.
For a chunkier apple sauce, use a fork or potato masher and process the mixture for a shorter duration. For a smoother consistency, process the mixture for an extended period in a food processor or blender.

If you wish to make apple butter, continue cooking your apple purée a second time until it thickens. Cook it for an additional 1–2 hours on medium-low heat until it achieves the desired thickness.

For those looking to add sweetness to their apple sauce, include 1/3 cup (81 grams) of sugar. You have the choice of using brown sugar, white sugar, maple syrup, honey, or any sweetener you prefer.

For added flavour, consider incorporating spices such as cinnamon, nutmeg, ginger, cloves, or vanilla. Cinnamon, in particular, contains antioxidants that can potentially enhance the nutritional profile of your sauce.

While popular apple varieties for apple sauce include Fuji, McIntosh, Granny Smith, and Golden Delicious, feel free to select any apple variety that suits your taste.

Is Apple Sauce Good for Weight Loss?: Summary

Apple sauce can indeed play a role in maintaining a well-rounded diet and may contribute to shielding against chronic ailments.

Nevertheless, the nutritional makeup of apple sauce is subject to substantial variation based on the preparation techniques employed and the presence of added sugars.

Being crafted from whole apples and a handful of simple ingredients, apple sauce potentially mirrors many of the health advantages associated with whole apples.

To align with recommended healthy eating guidelines, consider including unsweetened apple sauce alongside an assortment of other fruits in your diet.

Ultimately, achieving and maintaining your desired weight relies on maintaining a consistent, long-term balance between the calories you consume and those you expend (calories in vs calories out).

Steak can be a valuable part of this equation when enjoyed in moderation and in combination with other nutritious foods.

Thanks for checking out is apple sauce good for weight loss?

Keep pushing.

Speak soon.

Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.