We’ve all heard the saying “an apple a day keeps the doctor away” but is there actually any truth to it? Turns out, science gives apples a pretty glowing report card. From heart health to gut balance, this humble fruit packs way more power than meets the eye.

Apples & Your Heart ❤️

In one study, people who ate two apples a day for eight weeks lowered their “bad” cholesterol (LDL), reduced triglycerides, and even improved blood vessel function compared to a sugary control drink. That’s a pretty impressive resume for such a simple snack.

A Sweet Treat That Supports Blood Sugar 🍏

When it comes to type 2 diabetes, apples shine again. Large studies following more than 187,000 people found that those who ate apples and pears regularly had a 7% lower risk of developing diabetes. Fruit juice, on the other hand, was linked with a higher risk, so whole fruit really is the way to go.

Feeling Fuller, Longer 😋

Not all apple products are created equal. In a feeding study, people who munched on a whole apple before lunch felt more satisfied and ate about 15% fewer calories compared to those who had applesauce, juice, or nothing at all. The fiber and crunch really make a difference.

Gut-Friendly Goodness 🌱

Apples are rich in pectin, a type of soluble fiber that feeds your good gut bacteria. This helps produce short-chain fatty acids (SCFAs), which support digestion, metabolism, and even immune health. Think of apples as a little gift to your microbiome.

Other Benefits (With a Grain of Salt)

Some research links apple eating with lower risks of certain cancers, better lung function, and even healthier aging. These studies aren’t as strong as the heart and diabetes research, but they add to the overall picture: apples are a smart choice.

How to Get the Most Out of Your Apple Habit 🍎

• Eat them whole (the peel is packed with antioxidants!)

• Choose apples over juice for better blood sugar control and satiety

• Pair with nuts, cheese, or yogurt for a balanced snack

The Takeaway

Apples are low in calories, high in fiber, and full of plant compounds that support heart, gut, and metabolic health. They’re convenient, tasty, and science-backed, a true everyday superfood.

So yes, maybe your grandma was right all along: an apple a day really can help keep the doctor away.

Indulge in our new Apple Cider bowl, packed with apple in the base and as a topping, order here!

Read More From Our Sources: PebMed, ATS Journals, PMC, PMCWJGnet