Losing Weight – The Whole Fruit is Best

One of the best ways to lose weight is to eat less and the easiest way to eat less is to reduce feelings of hunger.

A study published in 2009 in the journal Appetite showed that eating a whole apple with skin reduced hunger and had a longer lasting effect than apple in other forms eg apple juice, apple juice with added fibre, apple sauce, apple without skin. In other words, eating a whole unpeeled apple made people feel full for longer.

For me there are no surprises in this research and you can actually improve on this result by having a few nuts such as almonds with the whole fruit. The addition of the nuts slows down the absorption of sugar from the fruit and gives a feeling of fullness for even longer and lowers the glycaemic index (GI). This means you have lower insulin secretion and a longer, more sustainable energy release.

Although the occasional unsweetened fruit juice will not do you a lot of harm it is important to ensure that the majority of your fruit intake is from whole fruit.

 PubMed link


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