As a dietitian, I’m constantly telling people to eat more fruits and vegetables. So, when my editor challenged me to practice what I preach in a very specific way—eating an apple every day for a week—I couldn’t say no. The old adage, “an apple a day keeps the doctor away,” is practically folklore at this point, but is there any truth to it? I ate an apple every single day for a week to see how it impacted my body—and the results surprised me.
I’ll be honest, while I appreciate the nutritional powerhouse that is the apple, the type of apple matters to me. The mushy texture of a Red Delicious? No, thank you. And while some people swear by Granny Smiths, they’re just a bit too tart for me. For this week-long experiment, I needed a variety I wouldn’t get tired of. I stuck with my all-time favorite: the Honeycrisp. It has the perfect balance of sweetness, tartness, and that all-important crunch. My plan was simple: Consume one medium Honeycrisp apple each day for seven days and take note of any changes, big or small.
What happened to my body when I ate an apple every day
Going into this, I didn’t expect any dramatic transformations. After all, it’s just one week and one apple. But I was pleasantly surprised by the subtle yet noticeable shifts I experienced.
First, my digestion felt more regular. Without getting into too much detail, things were “working.” My energy levels also felt more stable, especially in the afternoon. That 3 p.m. slump, which usually has me reaching for another cup of coffee, was less pronounced. Instead of a caffeine jolt, my daily apple provided a steady stream of energy that didn’t end in a crash.
What genuinely caught me off guard, though, was how much I actually looked forward to “apple time.” I’ve never had much of a sweet tooth, but being required to enjoy a crisp Honeycrisp each day sprinkled a little happiness into my otherwise routine weekdays. Each small, juicy bite brought a welcome pop of joy I didn’t know I was missing. Plus, since I’m terrible at staying hydrated, I like to think the apple’s refreshing juiciness gave me a little extra boost.
Mentally, having a non-negotiable healthy habit felt great. It was a small daily win. I was also surprised that I never got bored. Some days I ate the apple whole, and on others, I got creative. My go-to became “apple nachos,” which is thinly sliced apple rounds arranged on a plate, drizzled with warm almond butter, and sprinkled with a bit of granola and cinnamon. It felt like a decadent treat, not a mandatory health food. Being “forced” to have something sweet and satisfying every day was a challenge I was happy to accept.
As a dietitian, I know that eating more fruit, like apples, is linked to a slew of positive health outcomes, like supported heart health and a reduced risk of cancer. I didn’t see my doctor that week (yes, it really kept the doctor away!), so I didn’t get a full work-up to learn if anything new developed health-wise.
Apple nutrition
According to the United States Department of Agriculture (USDA), a Honeycrisp apple contains around:
- 84 calories
- 0 g fat
- 20.6 g carbohydrates
- 2.38 g of fiber
- 0 g of protein
Apple benefits
My personal experience lines up with what we know about the science behind apples. They offer a host of benefits that support your overall health.
Improved digestion
That regularity I mentioned wasn’t a coincidence—they are a high-fiber recipe for success. Apples are a fantastic source of both soluble and insoluble fiber. Insoluble fiber helps keep things moving through your digestive system, reducing the risk of constipation. And a fiber found in apples, called pectin, acts as a prebiotic. This means it serves as fuel for the good bacteria in your gut, which is crucial for a healthy gut microbiome and overall digestive health.
Supports energy levels
The afternoon energy boost is also easy to explain. Apples contain natural sugars, but their fiber content prevents them from leading to a rapid spike in blood sugar. The sugar is released slowly into the bloodstream, providing a sustained source of energy. It’s the perfect snack to power a busy afternoon without the jitters and eventual crash that come from processed snacks or sugary drinks. It also provides some hydration, which could help with energy levels.
Antioxidant power
Apples are loaded with powerful plant compounds and antioxidants that help protect your cells from damage. One of the most notable is quercetin, an antioxidant that has anti-inflammatory properties and supports immune function. These compounds are most concentrated in the apple’s skin, so it’s best to eat the whole thing (after a good wash, of course). Eating a diet rich in antioxidants helps reduce oxidative stress in the body, which is linked to various chronic diseases.
Brain health support
One of the more intriguing areas of apple research has to do with brain health. Data suggests that the antioxidants in apples, particularly quercetin, may help protect brain cells from oxidative stress and inflammation, which are two factors associated with cognitive decline as we age. While apples alone aren’t a magic solution for cognitive wellness, their combination of nutrients and antioxidants certainly plays a supportive role in a brain-healthy diet.
Who should be cautious about eating apples
While apples are a healthy choice for most, they aren’t for everyone, especially in large quantities.
Individuals with Irritable Bowel Syndrome (IBS) may find apples trigger symptoms like bloating, gas, and stomach pain. This is because apples are high in FODMAPs, a group of carbohydrates that can be difficult for some people to digest. If you have IBS, you might tolerate a smaller portion of an apple, but a whole one every day could be problematic.
People with a rare condition called fructose malabsorption may also need to limit their apple intake. Their bodies have a hard time absorbing fructose, the primary sugar in apples, which may lead to digestive distress.
Finally, while the natural sugar in apples is balanced by fiber, anyone managing their blood sugar levels, such as individuals with diabetes, should be mindful of portion sizes and how apples fit into their overall meal plan. Pairing an apple with a source of protein or fat, like nut butter or cheese, can help further stabilize blood sugar.
The bottom line
After a week of apple eating, I felt more energized, my digestion was more consistent, and I genuinely enjoyed incorporating this simple, healthy habit into my routine.
This experiment was a great reminder that small, consistent changes can have a real impact on how you feel. You don’t need a complete diet overhaul to improve your health. Sometimes, all it takes is adding one simple, nutrient-dense food to your day. While I might not stick to a strict one-a-day schedule forever (especially if my grocery store is sold out of Honeycrisp apples), I’ll definitely be reaching for the fruit much more often.
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