Active Bloggers

Central State University class of 1995
Kennedy Williams Kennedy Williams
Spelman College class of 2020
Beverly Johnson Beverly Johnson
class of
Reginald Culpepper Reginald Culpepper
Clark Atlanta University class of 1998
LaMarr Blackmon LaMarr Blackmon
Cal St Univ, Long Beach class of 1992
Anica Oaks Anica Oaks
class of 2012
Aliyah Al-Islam Aliyah Al-Islam
Prairie View A&M University class of 2018
Dixie Somers Dixie Somers
Other College... class of 2004


Posted By: ComposeR CreatoR 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, Alzheimerís 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. Itís 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 thatís 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.

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 ****, 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 **** 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!
Please Login To Post Comments...

More From This Author
Amazon Vs. Apple: Only One Will Rewrite The Rules Of Healthcare
Labor Day Festival Here is a chance to salute the workers caring for our United States
October Octives: One-Time Student Loan Debt Relief
October Octives: One-Time Student Loan Debt Relief
October Octives: One-Time Student Loan Debt Relief
Federal Student Loan RelieF
Latest Health & Wellness
Model Magic: How To Get the Body You Want

Model Magic: How To Get the Body You Want

Your image in the mirror dictates how you view yourself. With old age catching up, the image can change and cause a big dent in confidence while in public. Pushing towards getting the body you want is ...more
Anica Oaks • 2,514 Views • April 27th, 2022
Local Businesses That Provide Wellness Products

Local Businesses That Provide Wellness Products

As people in today's world become more health-conscious, more and more businesses are capitalizing on this trend by offering various types of wellness products. While some businesses specialize o ...more
Anica Oaks • 4,985 Views • February 17th, 2022
3 Tips for Getting Started With Estate Planning

3 Tips for Getting Started With Estate Planning

Estate planning is one of the most important parts of managing your finances. Despite this fact, many people either never put an estate plan in place or wait too long to create a comprehensive one. Pa ...more
Anica Oaks • 1,898 Views • February 15th, 2022
How to Stay Healthy When Living on Campus

How to Stay Healthy When Living on Campus

Staying in a college dorm can be an exciting experience. You have an opportunity to create memories that last for a lifetime. However, along with your newfound freedom comes more responsibility. Hereí ...more
Brooke Chaplan • 5,821 Views • December 21st, 2021
Figuring Out Your First Insurance Plan After Getting Off of Your Parents' Insurance

Figuring Out Your First Insurance Plan After Getting Off of Your Parents' Insurance

There will come a point where you are no longer eligible to be on your parentís insurance. Usually, this is when you turn 26, though there may be some exceptions. When this happens, you may be scrambl ...more
Anita Ginsburg • 4,163 Views • November 24th, 2021
Popular Health & Wellness
Pediatricians: Partners in Helping Parents Quit Smoking

Pediatricians: Partners in Helping Parents Quit Smoking

Pediatricians: 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
ComposeR CreatoR • 21,172 Views • July 18th, 2019
Get your free Caregiver Notebook.

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 Culpepper • 13,166 Views • April 4th, 2018
Boris Kodjoe and Nicole Ari Parker Launch 'Kofit' Wellness App At Essence Fest

Boris Kodjoe and Nicole Ari Parker Launch 'Kofit' Wellness App At Essence Fest

Do you want to get fit but don't have time to hit the gym? Boris Kodjoe's new app is the perfect solution. Whether youíre a working mom juggling multiple responsibilities or an entrepreneur who is ...more
ComposeR CreatoR • 12,116 Views • July 19th, 2019
Made with Love

Made with Love

Green Bean Salad Level: Easy Total: 1 hr 20 min Prep: 15 min Inactive: 1 hr Cook: 5 min Yield: s: 4 to 6 servings Ingredients Kosher salt 1 pound slender green beans, ...more
ComposeR CreatoR • 11,091 Views • April 8th, 2019
Energizing Ginger Carrot Juice

Energizing Ginger Carrot Juice

Who knew ginger could taste good in juices? Try our ginger carrot juice. #Juicing Ingredients 2 carrots Ĺ honeydew 2 apples Ĺ orange 1 mango 1 thumb of ginger Ĺ lemon Directio ...more
ComposeR CreatoR • 10,763 Views • July 16th, 2019