APPLES
I took an introduction to foods class at the University of Memphis, and we spent one class period discussing apples. I came away with a few interesting takeaways. We learned about the three main categories of apples: cooking apples, eating apples, and combination apples. The primary differences between these categories come down to their sugar and fiber content, which influence both flavor and texture and ultimately determine how they are best used in cooking.
In this article, I’ll be focusing on three specific varieties: Granny Smith, Honeycrisp, and Red Delicious.
*All nutrient analysis from ndb.nal.usda.gov
Cooking Apple:
Granny Smith
Granny Smith apples are tart and sour in flavor due to their lower sugar content compared to other varieties. They are also very crisp, which allows them to maintain their structure well during cooking. Their firm texture and less dominant sweetness make them a popular choice for baking and other cooked dishes.
(Per 100g)
Carbohydrate – 13.61g
Sugar – 9.59g
Fiber – 2.8g
Eating Apple:
Red Delicious
Red Delicious apples are very sweet and have a slightly grainy texture due to their higher sugar content and lower fiber compared to Granny Smith apples. They are commonly referred to as “eating apples” and are most often consumed raw. When cooked, they tend to become mushy compared to other varieties, which is why Red Delicious is primarily enjoyed fresh.
(Per 100g)
Carbohydrate – 14.06g
Sugar – 10.48g
Fiber – 2.3g
Combination:
Honey crisp
Honeycrisp apples are sweet like Red Delicious, but they are crisper and less grainy. They are considered a “combination apple” because their firm texture makes them excellent for cooking, while their sweetness also makes them a popular choice for eating raw.
(Per 100g)
Carbohydrate – 13.74g
Sugar – 10.44g
Fiber – 2.2g
White Rice (Cooked)
(Per 100g)
Carbohydrate – 28.17g
Sugar - 0.05g
Fiber - 0.4g
Apples as a Carb Source
Apples can be an excellent carbohydrate source, especially if your calories are low and you want to eat a larger volume of food. For comparison, 100 g of white rice is more than twice as calorie-dense as 100 g of a raw apple.
In addition to being lower in calories, apples are higher in fiber compared to many other carb sources. This not only provides numerous health benefits but also slows digestion, helping you feel fuller for longer. As an added bonus, apples are rich in essential micronutrients, which can be difficult to meet while following a calorie-restricted or fat-loss diet.
If you are looking for a satisfying, nutrient-dense, and lower-calorie option - especially during a fat-loss diet - apples are a smart carb source.
