Crunch Before Lunch on Apples: An Easy Option for Fewer Calories


Did you know that crunching on an apple 15 minutes before lunch may help you consume fewer calories overall?

It’s true! One of the many benefits of eating apples is that they contain soluble fiber, which can help you feel fuller, longer.

In 2007, researchers at Penn State University found that people who ate an apple 15 minutes before lunch consumed nearly 190 calories fewer than those who snacked on something else, or ate lunch on an empty stomach.

The five-week study of 59 normal-weight men and women looked at how calorie consumption fluctuates as people snack on different apple products. Participants ate the same breakfast and lunch throughout the study, and 15 minutes before lunch, were either given nothing to eat or about 125 calories of apple slices, applesauce or apple juice. Those who ate the whole apple consumed fewer calories overall during lunch (the 125 calories were included in the lunch calorie count).

Crunching on an apple before lunch is a great way to fill your empty stomach with a low-calorie, antioxidant-rich food that may aid in weight loss.

Read more about apple nutrition in our blog post: 31 Nutritious Ways to Enjoy Apples & Pears.