Can you snack on an apple between meals?

We often hear that we should avoid eating between meals: it all depends on what we snack on, because eating five fruits and vegetables a day: yes… but not at any time of the day! At any age, one of the most popular fruits for a sweet snack remains the crunchy apple. But is this snack really healthy? Luce Jean-Baptiste, dietitian-nutritionist, gives us her opinion.

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“The apple is an excellent fruit to satisfy a little craving between meals“, Luce Jean-Baptiste explains to us. “It has a fairly low glycemic index, between 30 and 40, on a scale of 100, and is rich in fiber, vitamins and antioxidants.“With around 50 calories for a medium-sized fruit, the apple also acts as the perfect low-calorie, yet nutritious appetite suppressant.

The apple, a perfect fruit for snacking? You still need to take full advantage of its benefits! Many people remove the skin from the apple before eating it. “Serious error“, warns Luce Jean-Baptiste: “the skin contains a good part of the pectin and fiber of the apple. Removing it deprives an important source of nutrients.“Cooked in compote, the apple also sees its glycemic index soar and loses its fiber intake. Luce Jean-Baptiste advises simply passing a stream of water over the apple before consuming it, to remove potential pesticides and preservatives present on the skin Also choose organic to limit the number of pesticides.

What are the nutritional values ​​of apples?

Apple varieties differ as much as their nutritional values. “Regardless of the variety, apples are a source of fiber, vitamin C and antioxidants, particularly flavonoids.“, deciphers Luce Jean-Baptiste. On the other hand, “the apple is too low in protein and lipids to be truly satiating in the long term..

For the first meal of the day, the dietician-nutritionist recommends combining a good-sized apple, “ideally organic“, with a protein intake, such as a handful of nuts or yogurt, to benefit from varied nutritional intake. Perfect for starting the day well and keeping you satisfied until lunch!

Is the apple recommended for everyone?

Young and old can enjoy an apple between meals and benefit from all its benefits. Only people with diabetes should be careful with their sugar intake. “In case of type 1 diabetes, any glycemic load must be compensated by an insulin shot“, recalls Luce Jean-Baptiste. After a busy meal, it is also possible to shift the sweet touch of dessert: “you should not hesitate to enjoy an apple between breakfast and lunch or between lunch and dinner, if the rest of the meal has been balanced in fiber and protein“, according to the dietician-nutritionist.

As with all foods, the apple must therefore be integrated into a balanced and “should definitely not replace an entire meal, even breakfast”concludes Luce Jean-Baptiste. Don’t hesitate to vary the pleasures by replacing it from time to time with an orange or a pear!