Apples are a low-calorie snack, with only about 60 calories per fruit, offering plenty of nutrients for such a small calorie count.

To maximize the health benefits, it's best to eat apples whole, raw, and unpeeled, as cooking or processing.

1. Stabilizes Blood Sugar Levels

Unlike sugary processed foods that cause spikes in blood sugar, apples help keep glucose levels steady due to their high fiber and lower sugar content. Over time, consuming apples may reduce the risk of developing Type 2 diabetes. A study of over 38,000 individuals found that eating more than one apple a day made them 28% less likely to develop Type 2 diabetes compared to those who didn’t eat apples.

2. Lowers Cholesterol

High cholesterol is a major risk factor for heart disease, as it can clog arteries and restrict blood flow. Apples help lower cholesterol due to their antioxidants and pectin, a type of fiber that binds to cholesterol and helps eliminate it from the body.

Several studies have shown that eating a few apples a day can reduce total cholesterol levels by 5% to 8%. If eating multiple apples isn’t practical, consuming 3 ounces of dried apples (unsweetened) can achieve similar results.

3. Helps Lower Blood Pressure

High blood pressure, or hypertension, can damage blood vessels and is a leading cause of heart disease. A healthy diet is key to managing and preventing high blood pressure.

Some research suggests that eating apples may help reduce blood pressure. While results vary, the antioxidants in apple peels are believed to promote healthy blood flow, and the fiber in apples could play a role in keeping blood pressure stable.

4. Reduces Inflammation

Inflammation is the body’s natural response to injury or infection. While short-term inflammation is beneficial, chronic inflammation can lead to tissue damage and disease. Apples are rich in anti-inflammatory compounds, including fiber and quercetin, an antioxidant known for reducing inflammation, particularly in the respiratory system.

5. Supports Gut Health

The beneficial bacteria in your gut are vital for digestion and overall health. Apples contribute to a balanced microbiome by providing quercetin, which inhibits harmful bacteria, and pectin, a type of fiber that acts as a prebiotic, nourishing healthy gut bacteria. These compounds help support a thriving digestive system and may even reduce the risk of gut-related issues.

6. Keeps You Full Longer

Apples are a filling snack thanks to their high water and fiber content. The fiber slows digestion, helping you feel satisfied longer. Since apples are low in calories, they make a great alternative to higher-calorie snacks like cookies or chips, supporting better weight management. They’re an excellent choice for those looking to curb hunger without consuming excessive calories.

7. Promotes Longevity

Eating apples regularly may contribute to a longer life. One study found that people who ate an apple a day were 35% less likely to die over a 15-year period. Apples are linked to a lower risk of heart disease and cancer, two of the leading causes of death in the U.S. In a study of nearly 40,000 people, those who ate apples were 13% to 22% less likely to develop heart disease.