BENEFITS OF UNSWEETENED APPLESAUCE
|
Posted By: Hija Chang on June 25, 2019 hile good health is more complex than eating an apple a day to keep the doctor away, fruits and vegetables provide undeniably crucial nutrition vital for good health. Whether apples are whole or made into applesauce, they contain fiber and vitamin C. Applesauce naturally contains no fat and few calories per serving if you choose unsweetened varieties or make your own. Enjoy it by itself or substitute it for fats in baked goods to keep them tender. Most whole grains, fruits, vegetables & nuts, along with other unprocessed plant based foods are good sources of fiber, providing at least 2.5g per serving. And even though applesauce is made from apples that are peeled, mashed & cooked, yet, retaining enough fiber to qualify as a good source. Health Benefits Apples provide high amounts of beneficial phytochemicals, including catechin, chlorogenic acid, phloridzin and quercetin,that act as antioxidants to prevent cell damage. These beneficial phytochemicals can lower your risk for asthma, Alzheimer’s disease, cancer, heart disease and Type 2 Diabetes. The beneficial polyphenols in applesauce is close to that in whole apples, and is able to provide many of the same benefits. The healthiest type of applesauce is homemade, unsweetened and made from unpeeled apples. Commercial applesauce is often made without the apple peel, which lowers the fiber and phytochemical content. The apple peel contains 4 to 15X the amount of phytochemicals you shouldn't leave it out. Adding cinnamon can help bring out the sweetness without added sugar, and also adds its own unique set of health benefits, including lowering your risk for high cholesterol and heart disease and acting as an anti-inflammatory and antioxidant, while providing antiviral, antibacterial, anti-fungal & anti-microbial properties. Fiber Content A cup serving of unsweetened applesauce provides about 100 calories and 2.7 grams of fiber, or 11 percent of the daily value. It’s an especially good source of soluble fiber, the type that dissolves into a gel-like substance and helps maintain healthy blood sugar and cholesterol levels. Applesauce also contains pectin, a special type of soluble fiber that’s particularly effective in reducing high cholesterol levels. More so than other types of soluble fiber, pectin efficiently binds to cholesterol and other fatty acids and promotes their elimination through waste. Both applesauce and apple juice possess similar calorie counts, but because applesauce contains fiber (or pectin), it's the healthier option. Dietary fiber keeps the digestive system functioning regularly, takes longer to digest and leaves your stomach more slowly, so you will not only feel fuller when you consume applesauce vs. apple juice, you literally remain fuller. Add a cup of applesauce to your lunch, add some to Greek yogurt or to boost the fiber content of your baked goods by using it as a sugar substitute. General intake guidelines for fiber recommend for younger men and women is to consume 38g and 25g of fiber a day, while most men and women past the age of 50, require a daily intake of around 30g and 21g. More specifically individuals should get 14g of fiber for every 1,000 calories consumed. Vitamin C Many fruits have a reputation for offering plenty of vitamin C, but applesauce can supply as much as 80% of your daily allowance. Calories A cup of unsweetened applesauce contains only around 100 calories, yet is substantial enough to act as a filling snack by itself. Combined with a handful of almonds or a dollop of peanut butter, the combination provides a balanced meal rich in protein, carbohydrates & healthy fat. Applesauce contains no fat, as calories come from sugar, in the form of naturally occurring fructose. Look for unsweetened varieties, as many contain hefty doses of high-fructose corn syrup or sucrose. Incorporated As An Ingredient Applesauce by itself makes a delicious and wholesome sweet treat. As an ingredient, it also lightens the caloric density of baked goods and makes a delicious glaze for roasted meats. Swapping half of a recipe's oil, butter or shortening, leaving the finished item with a tender, crumbly texture and a slightly sweeter flavor, all while reducing calories and adding fiber. Use applesauce as a glaze for grilled foods or poured over a pork roast. Applesauce is also a great way to boost the fiber intake of babies, toddlers or anyone having difficulty chewing or swallowing. Use as a Fat Replacement When baking, applesauce makes a nutritious fat replacement. Add applesauce instead of any liquid fat, including oil or melted butter, as you will increase the fiber while decreasing the fat. Start by replacing half of the fat before trying to replace it all. Applesauce will also help keep your baked goods moist. Unfortunately, this trick doesn't work well as a replacement for solid fats. If you enjoyed this article, Join HBCU CONNECT today for similar content and opportunities via email! |
 |
Hija Chang
Management, See Moss Interactive Central State University class of 2021 Member Since January 2011 |
Comments
More From This Author
Latest Health & Wellness
 |
Wegovy Pill: Cost, Dosing and the Data for Black PatientsThe Wegovy pill is once-daily oral semaglutide, FDA-approved on December 22, 2025 for adults with obesity, or overweight plus a weight-related condition. It must be taken each morning on an empty stom ...more
Roger Gates • 104 Views • October 24th, 2026 |
 |
Molluscum Contagiosum on Black Skin: Signs, Spread, and TreatmentMolluscum contagiosum shows up as small, firm, dome-shaped bumps with a dent in the center, and on brown and dark skin they are often skin-colored or pearly rather than pink. Here is how to recognize ...more
Roger Gates • 380 Views • October 12th, 2026 |
 |
Dark Knuckles on Black Skin: Normal, or a Sign to CheckKnuckles that are darker than the rest of your hand are common on brown and Black skin, and often they are just your skin. When the darkening is new or spreading, it can point to low vitamin B12, insu ...more
Roger Gates • 357 Views • October 11th, 2026 |
 |
Impetigo on Black Skin: What It Looks Like in Kids and What to DoImpetigo is a common, very treatable skin infection in children, but most descriptions lead with redness that can be hard to see on brown skin. Here is what to look for, how it is treated, and when yo ...more
Roger Gates • 396 Views • October 10th, 2026 |
 |
Discoid Lupus on Black Skin: Signs, Scalp Hair Loss and TreatmentDiscoid lupus leaves coin-shaped patches with dark rims and pale centers, and on the scalp it can scar hair follicles shut for good. Here is how it shows up on brown and black skin, when to get a biop ...more
Roger Gates • 351 Views • October 9th, 2026 |
Popular Health & Wellness
 |
Pediatricians: Partners in Helping Parents Quit SmokingPediatricians: Partners in Helping Parents Quit Smoking
by Dr. Brian Jenssen
Secondhand smoke (SHS) exposure affects approximately 40 percent of the children in the United States, increasing their ...more
Hija Chang • 47,808 Views • July 18th, 2019 |
 |
Boris Kodjoe and Nicole Ari Parker Launch 'Kofit' Wellness App At Essence FestDo you want to get fit but don't have time to hit the gym? Boris Kodjoe's new app is the perfect solution.
Whether you’re a working mom juggling multiple responsibilities or an entrepreneur who is ...more
Hija Chang • 23,458 Views • July 19th, 2019 |
 |
Energizing Ginger Carrot JuiceWho knew ginger could taste good in juices? Try our ginger carrot juice.
#Juicing
Ingredients
2 carrots
½ honeydew
2 apples
½ orange
1 mango
1 thumb of ginger
½ lemon
Directio ...more
Hija Chang • 18,409 Views • July 16th, 2019 |
 |
Get your free Caregiver Notebook.Keep track of the health information of the person in your care. Choose just the pages you need, or download all of them to create a complete Caregiver Notebook.
...more
Reginald Claremont • 17,709 Views • April 4th, 2018 |
