There are over 7,500 varieties of apples grown in the world\u2014and there may be just as many ways to eat them.\n<\/p>\n
From applesauce to meat dishes to pies, apples<\/a> can enhance all sorts of culinary preparations. And any way you slice them, they\u2019re a nutrient-dense choice.\n<\/p>\n But some ways of eating apples are healthier than others\u2014how you prepare them and what you pair them with can change their impact on blood sugar<\/a>, satiety, and nutrient absorption.\n<\/p>\n We asked four dietitians for the healthiest ways to eat apples. Here\u2019s what they said.\n<\/p>\n 1. Eat Them With the Skin On <\/p>\n Peeling apples can remove flavors and textures that are less palatable to the taste buds. But it also removes a significant amount of fiber.\n<\/p>\n In fact, with its peel, an apple can contain over double the fiber of a peeled apple.\n<\/p>\n \u201cApple skin contains both soluble and insoluble fiber<\/a>, greatly enhancing digestion and supporting healthy bowel movements,\u201d Marcie Vaske, MS, LS, CNS<\/a>, gut health nutritionist with the Oswald Digestive Clinic, told Health.\n<\/p>\n Insoluble fiber in the skin improves stool bulk and overall regularity, she explained. Meanwhile, the soluble fiber pectin helps regulate cholesterol<\/a> and blood sugar, reduces constipation, and helps you feel full, which can help with weight management, Vaske said.\n<\/p>\n You don\u2019t want to miss out on the antioxidants in apple peels, either. Peel-on apples contain more phytonutrients\u2014specifically flavonoids and polyphenols<\/a>\u2014than the flesh of the apple does.\n<\/p>\n These antioxidants in apple peels may also have an anti-obesity effect, and according to Vaske, may protect against chronic inflammation<\/a>.\n<\/p>\n 2. Pair Them With Protein or Healthy Fat <\/p>\n Adding peanut butter<\/a>, cheese, or yogurt to apples doesn\u2019t just make for a tastier snack\u2014foods like these also add protein and healthy fats<\/a> to enhance an apple\u2019s nutritional punch.\n<\/p>\n \u201cThe protein and fat content help to slow digestion and further increase satiety levels,\u201d Helen Tieu, RD, MAN<\/a>, registered dietitian and founder of Diet Redefined in Vancouver, Canada, told Health. \u201cIt also reduces how quickly the carbohydrates from the apple raise your blood sugar levels.\u201d\n<\/p>\n Ultimately, this can support both healthy\u00a0blood sugar and weight management.\u00a0\n<\/p>\n 3. Add Them to Breakfast, Lunch, or Dinner <\/p>\n Apples make for an easy, nutritious snack\u2014but for even greater health benefits, it can be helpful to make them a more consistent part of your weekly diet.\n<\/p>\n For a balanced meal in the morning, pair these crunchy fruits with a source of protein and fat, Amy Brownstein, MS, RD<\/a>, founder of Nutrition Digested, told Health.\n<\/p>\n She suggested grating unpeeled apples atop yogurt and granola, serving them with oatmeal<\/a>, or adding them to smoothies.\n<\/p>\n The fruit can be a part of healthy lunches and dinners too\u2014grain bowls and salads are a great vehicle for combining apples, protein, healthy fats, and carbohydrates.\n<\/p>\n \u201cApples provide crunch, natural sweetness, and a boost of fiber and antioxidants<\/a>, increasing both the flavor and nutritional value of the dish,\u201d said Vaske.\n<\/p>\n By mixing apples in with other foods, you\u2019ll reap their blood sugar benefits, too. \u201cApples can also stabilize blood glucose spikes when mixed with refined grains” such as white rice, Vaske said, thanks once again to their fiber content.\n<\/p>\n 4. Sprinkle Them With Spices <\/p>\n A quick sprinkle of spice atop apple slices enhances their flavor without adding sugar, calories, or fat.\n<\/p>\n \u201cYou can have a different\u00a0experience each time you have an apple,\u201d Chris Henigan, MS, RD, LDN<\/a>, co-founder of Simple Start Nutrition, told Health. For warm, autumnal flavor, she suggested a dusting of cinnamon, nutmeg, or ginger<\/a>.\n<\/p>\n Certain spices may come with their own set of health benefits, too. For example, \u201ca lot of research on cinnamon<\/a> shows it can be beneficial for blood sugar control,\u201d Henigan added.\n<\/p>\n 5. Make Low-Sugar Apple Desserts <\/p>\n