An Apple a Day Keeps Hunger Away

January 15, 2015

Regulate Your Blood Sugar With an Apple The phytonutrients found in apples help regulate your blood sugar. Research has shown that polyphenols can help prevent those fluctuation spikes in blood sugar. Another benefit shown in one study showed that when consuming an apple 15 minutes before eating, individual calorie intake was decreased by over 15%. That could be 120 fewer net calories on a full meal, after subtracting the 50 to 60 calories in the apple.

Other health benefits include vitamin C, fiber, antioxidants. Flavonoids like quercitin have been shown to lower inflammation for joint pain and arthritis. Apples have been shown to lower heart disease by significantly lowering blood fats.

Cinnamon

Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Researchers measured how quickly the stomach emptied after 14 healthy subjects ate 300 grams (1.2 cups) of rice pudding alone or seasoned with 6 grams (1.2 teaspoons) of cinnamon. Adding cinnamon to the rice pudding lowered the gastric emptying rate from 37% to 34.5% and significantly lessened the rise in blood sugar levels after eating. Am J Clin Nutr. 2 007 Jun;85(6):1552-6.

Cinnamon may also significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels.

A Brain Boost

Research also found that just smelling the wonderful odor of Cinnamon boost brain activity! Dr. P. Zoladz found that when subject chewed cinnamon gum or smelled cinnamon, their cognitive processing improved. Their scores on tasks related to attention, recognition memory, virtual memory, and visualmotor speed while working on a computer improved!

The Take-Away: Your Mid-Morning Snack
Slice an apple, and sprinkle on some cinnamon, plus have a handful of walnuts for a mid-morning healthy snack versus eating those tempting donuts or coffee cake at the office. You’ll get a sustained energy boost and a cognitive lift! Just 7 walnuts have 6.5 grams of protein, equivalent to many protein bars.
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