Evidence supporting the use of: Apple
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Apples are commonly associated with weight loss, and their use is primarily justified by scientific evidence, although the strength of evidence is moderate. Apples are low in calories, high in water, and rich in dietary fiber, particularly soluble fiber such as pectin. Several studies suggest that consuming whole apples can contribute to increased satiety, leading to reduced overall calorie intake. For example, a 2003 study published in "Nutrition" found that overweight women who consumed apples or pears daily lost more weight compared to those who consumed oat cookies with similar calorie content. The fiber in apples slows digestion and the absorption of sugars, contributing to longer-lasting feelings of fullness. Furthermore, apples have a low energy density, meaning they provide fewer calories per gram, making them a useful snack for those trying to manage their weight. Some research also suggests that the polyphenols in apples may have a modest impact on fat metabolism and gut microbiota, which could have further implications for weight control. However, these effects are generally small, and apples alone are not a "magic bullet" for weight loss. The evidence supporting the use of apple extracts or supplements for weight loss is weaker compared to whole apples. In summary, while apples can be a helpful part of a weight loss diet due to their fiber and low calorie content, their effects should be viewed as supportive rather than primary.

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