What happens when you eat 2 apples a day and 5 simple breakfast recipes to try

"An apple a day keeps the doctor away." We all have read or heard this line at some point of time. But, according to Dr. Joseph Salhab, a gastroenterologist, it is best to eat 2 apples a day. In an Instagram post, he recently talked about why one should eat 2 apples a day. It is one of the most popular fruits and is known to be a rich source of dietary fiber, vitamin C, potassium, and various antioxidants like quercetin, catechin, and chlorogenic acid. This piece of information explores the benefits of eating 2 apples a day and 5 simple and quick breakfast recipes to try at home.

According to Dr Salhab, the rich amount of antioxidants and fiber found in apples help lower the risk of liver disease. The study by the National Library of Medicine states that apple pectin and phenolics, lower plasma and liver cholesterol and triglycerides, contributing to improved lipid profiles that benefit liver health. The study also highlights the benefits of consuming whole apples over apple supplements for liver disease risk reduction.

As per his post, apples also help reduce the risk of colon cancer with the help of protective compounds. A study highlights how an apple a day prevents cancer formation. It states that compounds such as phloretin found in apples have been shown to inhibit the growth of cancer cells by causing cell cycle arrest and inducing apoptosis (programmed cell death) in cancer cells. The study also states that phloretin also inhibits tumor cell migration and metastasis, which are further said to help in contributing to cancer prevention.

Dr Salhab's post also highlights that the soluble fiber found in apples help improve cholesterol levels. As per a study, the consumption of fresh and/or dried apples with the peel has a beneficial effect on the lipid profile of adults, with a decrease in TC and LDL-c. The study further states that these effects may be related to polyphenols and soluble fibers, among other functional compounds present in this fruit.

He also states that regular consumption of apples help with better blood sugar control and aid diabetes prevention. A study by PMC states that regular apple consumption before meals can help improve glycemic control and manage postprandial hyperglycemia, with potential benefits for people at risk for type 2 diabetes. It also states that apple polyphenols improve insulin sensitivity and reduce insulin resistance, which further supports better blood sugar regulation.

Dr Salhab's concluding note states that fiber and water content of apples help with natural weight management. It is said by experts that apples’ high fiber content (including pectin), low calorie density, and impact on satiety contribute to overall reduced calorie intake and weight management.

Apple Cinnamon Oats: To make this simple recipe, cook oats in milk and add in 2 chopped apples and a hint of cinnamon powder. Cook until it thickens. Sweeten with some honey or maple syrup and enjoy.​
Apple Peanut Butter Salad: Simply mix apple slices with peanut butter and top them with chopped nuts and a pinch of cinnamon powder.
Apple Pancake: Mix whole wheat flour or besan along with grated apples, pour in milk, powdered jaggery and some cardamom powder. Pour on a preheated pan to form a crepe or pancake. Cook and enjoy.
Stewed Apples with Honey & Nuts: Sauté apples in ghee with cinnamon until they turn soft. Drizzle some honey or maple syrup and top with nuts. Enjoy!
Apple Toast with Cinnamon Sugar: Slather butter on bread, layer apple slices and sprinkle some cinnamon sugar, and toast until golden. Serve hot.

All Images Courtesy: istock

Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.