Studies suggest that regular apple consumption may be associated with lower levels of liver fat and triglycerides, particularly in people who are overweight. Pectin binds to fat and cholesterol in the gut, preventing their absorption, while polyphenols such as quercetin shield liver cells from oxidative damage. Apples may also help control blood sugar by slowing the digestion and absorption of carbohydrates.
Even beyond this liver-friendly link, apples help with satiety and easing the burden of nonalcoholic fatty liver disease, which is a feather in their health cap. With a low glycemic index, they make a savvy choice for individuals with diabetes, while their impact on increasing high-density lipoprotein (HDL) (“good”) cholesterol benefits cardiovascular health.
Eat a whole apple (skin and all, since that’s where most of the polyphenols are) as a snack or light dessert. Bake apples with cinnamon for a healthy treat, or grate apple into carrot and walnut salads. Try to eat one or two apples a day; opt for high-fiber types such as Granny Smith or Fuji. Avoid overly sweet compotes, which leach out micronutrients.
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