Apples – these juicy fruits originate from Central Asia, but today they are cultivated in many corners of the planet, thanks to their ability to adapt to various climatic conditions.
There are more than 7,500 varieties of apples, which differ in color, size, taste, and texture, providing consumers with a huge variety of choice.
Apples are a source of valuable nutrients and vitamins. They contain vitamin C, which helps strengthen the immune system, as well as B-group vitamins, including riboflavin (B2), thiamine (B1), and pyridoxine (B6).
Apples contain various minerals, including potassium, necessary for maintaining normal heart function, and magnesium, which plays an important role in metabolic processes and muscle function.
Additionally, apples are rich in dietary fiber, making them an excellent choice for maintaining normal digestive system function.
Regular consumption of apples can reduce the risk of developing chronic diseases, such as cardiovascular diseases, due to the presence of polyphenols, which act as antioxidants.
Nutritional Value
The glycemic index (GI) of apples is around 36, which is a relatively low value, and the glycemic load (GL) is around 5 per average apple. This means that apples have a moderate impact on blood sugar levels.
In terms of macronutrients, an average apple weighing around 182 grams contains approximately 95 calories, 0.3 grams of protein, 0.2 grams of fat, and 25 grams of carbohydrates, of which 4 grams are dietary fiber.
The calorie content of an apple is about 52 kcal per 100 g.
Apples in the Keto Diet
In the keto diet, the main focus is on consuming foods rich in fats and minimizing carbohydrates. Apples, although a source of beneficial nutrients, contain a relatively high amount of carbohydrates, making them a less ideal choice for the keto diet.
One average apple contains the minimum daily dose of carbohydrates. Therefore, including them in the diet should be done cautiously, and no more than one apple per day.
