Raleigh News & Observer, Suzanne Havala Hobbs
Published October 26, 2005
Fall is apple season. It's a good time to rekindle your interest in apples because of their substantial nutritional value, good taste and practicality as one of the most portable snack foods around.
More than 2,500 varieties of apples are grown in the United States, according to the U.S. Apple Association. They vary somewhat in flavor, color and the uses they're best suited for.
Types of apples vary slightly in their nutritional value, too, but all of them share some basic attributes:
* High in fiber. A medium apple contains about 4 grams of fiber -- a good-sized dose, part soluble and part insoluble. Soluble fiber, such as the pectin in apples, helps lower blood cholesterol levels and control blood sugar levels. Insoluble fiber is the roughage you need to help prevent constipation, hemorrhoids and diverticulosis.
* Low in cholesterol and saturated fat. In fact, apples contain none at all. That's particularly important for anyone at high risk for coronary artery disease.
* Low in sodium. Again, nada, zippo. Apples are an ideal snack for people who need to watch sodium and salt intakes -- all of us!
* A good fluid source. Apples are like nature's juice box. One medium apple contains a half cup of water.
Apples are also a source of potassium and health-supporting phytochemicals that may help protect against heart disease and some forms of cancer.
A few of the most popular varieties include Red Delicious, Golden Delicious, Gala, McIntosh, Rome and Granny Smith. Some varieties of apples are best eaten out of hand and others work especially well in cooking and baking. Two of my favorites -- Granny Smith and McIntosh -- work well in every way, so they're staples in my house.
Apples keep from two to four weeks at room temperature, depending upon the variety, and they keep much longer in the refrigerator. They're also practical because they're so easy to carry as a portable snack in a purse, bag or briefcase without turning to mush.
Other uses for apples:
* Chop apples and add them to cold or hot cereals. Try diced Granny Smith apples with cinnamon and brown sugar in cooked oatmeal.
* Grate apples and add them to quick breads, muffins and pancakes.
* Combine stewed apples and candied sweet potatoes or add a scoop of applesauce to a baked acorn squash half.
I'd be remiss, though, if I didn't point out one important caveat: Apples are among the six most pesticide-prone fruits and vegetables, according to U.S. Department of Agriculture data included in a study by the Environmental Working Group. Scrubbing and washing helps, but it doesn't change the stats, since the data came from apples that had already been washed and cored. Read the EWG's report at
www.foodnews.org.
Pesticide residues found on apples are "generally at levels well below government-established safety standards," according to online consumer information provided by the apple association.
However, there have been very few studies concerning the possible health effects of long-term exposure to low levels of pesticide residues.
My advice: Buy organic. And eat more apples this fall.
