Is apple sauce as healthy as an apple?
As the saying goes; “An apple a day keeps the doctor away”
What about apple sauce?
Applesauce can provide you with the same incredible nutrients that fresh whole apples have.
The antioxidant flavonoids present in apples make them one of the healthiest fruits we can eat.
When produced in a certain way applesauce has all the same qualities.
So, if you are wondering is applesauce as healthy as an apple, read on!
Some of the benefits you can expect are:
Your heart may be healthier
Applesauce contains about the same amount of fibre as whole apples. (If the skin is left on) The fibre is soluble, which helps to lower your blood cholesterol levels.
Like fresh apples, applesauce also contains polyphenols, which may you help to reduce blood pressure.
Lower cholesterol and blood pressure levels can help you to reduce your risk for heart disease, heart attack, and stroke.
Research shows that eating apples regularly was associated with a 52 percent lower stroke risk.
Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.
You may lower your risk of cancer
The Antioxidants in Apples May Play a Key Role in Cancer Prevention
Though there is no guaranteed way to ensure you don’t develop cancer; applesauce could help play a vital role in doing that.
The fibre in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fibre foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.
And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fibre could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.
Eating 180 grams of apple sauce per day will give you the same health benefits. Still wondering is applesauce as healthy as an apple?
You may improve your digestive health
You’ve likely heard that fibre is good for digestion — and what you’ve heard is true!
According to Harvard Health Publishing, both types of fibre (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion.
The soluble fibre in applesauce, in the form of pectin, can be helpful in treating digestive issues, such as diarrhoea and constipation. It can help to neutralize the effects of irritable bowel syndrome.
Pectin also acts as a prebiotic, which feeds good gut bacteria and promotes good digestive health.
Soluble fibre helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar.
The cooking process actually increases the amount of pectin, which is a soluble fibre. Is applesauce as healthy as an apple? Science tells us so.
Insoluble fibre can help move food through your system and aid with constipation and regularity, per Harvard.
Most of the insoluble fibre in apples is present in the skin, so make sure you choose an applesauce that leaves the skin on!
You may lower your risk of dementia
By adding foods rich in flavonoids to your diet, like applesauce, berries and tea you can decrease your chances of developing Alzheimer’s and related types of dementia.
A study conducted by The American Journal of Clinical Nutrition found that adults age 50 and older who ate more flavonoid rich foods like, berries, apples and tea where a whopping 2 to 4 times less likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with those who only consumed a small amount of these foods.
In addition to that a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apple peel, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.
Applesauce can provide you with the same incredible nutrients that whole fresh apples have.
Applesauce may be even healthier than an apple!
So to answer the question is applesauce as healthy as an apple? The answer must be Yes!
One benefit that you won’t get with applesauce is that it doesn’t require as much chewing as an apple does.
The saliva that chewing an apple stimulates can help reduce tooth decay by lowering the levels of bacteria in the mouth.
If you select a chunky variety of applesauce, you will get a limited benefit from this.
Some things you can look out for when buying applesauce is what is added to the applesauce, but also of importance is what is taken out.
The skin contains about half the fibre of an apple but it also contains most of the anti-oxidants so choose an applesauce that leaves the skin on.
The humble applesauce is a virtuoso for a whole range of health benefits. We hope we’ve answered your question is applesauce as healthy as an apple.