Is unsweetened applesauce good for you? Yes, unsweetened applesauce is good for you. Eat a cup of unsweetened applesauce to gain 100 calories and prevent hunger pangs, because it is incredibly filling while being low in calories.
Applesauce provides its calories not from fat but from sugar in the form of fructose. Choose unsweetened varieties of applesauce to enjoy its health benefits without any worries of gaining weight.
Applesauce is known to be an ideal and healthy snack. Usually, applesauce is given to people suffering from intestinal and digestive problems. This healthy snack indeed is good for our health.
It’s not only a delicious and healthy snack but also a comfort food to many people.
As it comes from apples, it is expected that applesauce contains a high level of vitamin C and natural fiber.
To make the applesauce healthier, it should be made from organic apples with no added sugar and with the skin on. The skin and pulp of apples are rich in flavonoids that offer many health benefits.
The flavonoids itself help to regulate blood pressure, reduce inflammation and the risk of developing heart disease as well as decrease the fat production in liver cells.
What Are the Benefits of Applesauce?
Consuming applesauce regularly provides several health benefits. Apples have a high amount of phytochemicals such as catechin, quercetin, phloridzin, and chlorogenic acid. These phytochemicals act as antioxidants that are responsible for preventing cell damage.
Research showed that the phytochemical content of apples may lower the risks of developing Alzheimer’s disease, asthma, type 2 diabetes, cancer, and heart disease. Thus, by eating applesauce you can get the same health benefits present in whole fresh apples.
Here are some of the health benefits that you can enjoy from applesauce:
When making applesauce you should not remove the skin because it is rich in insoluble fiber. The insoluble fiber supports the healthy digestive system and promotes bowel movements. To achieve optimum intestinal and digestive function, it’s important to intake the required amount of fiber each day.
Reduces cellular aging
Applesauce retards the cellular aging process. It’s because apples are rich in vitamin C that boosts the immune system. Eating an apple a day provides at least 11% of nutrients that make your body strong and healthy. Consuming applesauce regularly prevents free radicals from damaging your organs and cells. Thus, this healthy drink is recommended for older people.
People who are sick may experience a problem in their appetite. Giving them applesauce can help to restore the appetite or desire to eat. It is also given to the elderly who can’t swallow or chew the food properly. Likewise, people with eating problems such as anorexia or bulimia should also consume applesauce.
Applesauce can also help if you want to lose weight. It’s because a cup of unsweetened applesauce contains 100 calories, but it can satisfy your hunger. This means that it can help people endure a few hours without taking snacks or eating a meal.
Is Applesauce Good for Dieting
Applesauce is good for dieting and for general health. Considering the nutrients present in applesauce, we can say that this healthy snack will lead you to a healthy life. Knowing the nutrients that you can find in applesauce can motivate you to consume it regularly.
- Fiber – A cup of unsweetened applesauce contains 2.7g of fiber that is equivalent to 11% of the required daily intake. It provides a good amount of soluble fiber that easily dissolves in your body. The soluble fiber is responsible for maintaining the blood sugar levels and healthy cholesterol through the help of pectin.
- Phytochemicals – Apples are known to be rich sources of phytochemicals such as catechins, chlorogenic acid, phloridzin, and quercetin. These phytochemicals prevent oxidative damage and at the same time reduces the risks of developing Alzheimer’s disease, heart disease, asthma, type 2 diabetes, and cancer.
- Vitamin C – It is ideal to add applesauce in your diet because it is rich in vitamin C. Unlike other fruits that have high vitamin C content, applesauce can provide at least 80% of the required daily requirement.
- Potassium – Regular intake of applesauce is a good way to increase your potassium level. It’s because a cup of apples contains 134 mg of potassium and a cup of applesauce contains 184mg of potassium. It’s important to have enough amount of potassium in your body for healthy heart functioning and muscle contraction.
How to Include Applesauce in Your Diet?
To enjoy more the benefits of applesauce, it should be included in your diet regularly. There are many ways to add applesauce in your diet such as:
- Use as an ingredient
Taking applesauce alone is the ideal way to obtain the benefits, but you can also use it as an additional ingredient to many dishes. You can add it when you’re baking to reduce the caloric density. You can also use to make the dishes flavourful and add more fiber, and it’s a good replacement for apple chunks.
- Use as a fat replacement
To reduce the fat content of the recipe that you’re cooking, you can use applesauce. It is also the best way to increase the vitamins and minerals in your dish.
The good thing is that you can make your homemade applesauce. You can use unpeeled apples and use cinnamon to improve sweetness. Unpeeled apples are healthier that’s why you should not go for commercial applesauce so that you can reap more fiber and phytochemicals, but less sugar.
Homemade Applesauce Recipe
- 4 medium apples
- 1 teaspoon lemon juice
- 2 tbs granulated sugar
- 1/2 teaspoon cinnamon
- 1/4 cup water
- Peeled and chopped the apples.
- Mix them with 1/4 cup water and 1 teaspoon lemon juice in a medium-sized pot.
- Cover the pot and cook on low for about 15 – 20 minutes.
- Or until the apples are soft, then add the sugar and cinnamon and mix to combine. Mash the apple with a potato masher or fork and continue to cook for another 5 minutes or until thickened. Let cool before storing in a glass jar or container. Enjoy!
Read Full Recipe: anitalianinmykitchen.com
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.