You are probably familiar with the saying “an apple a day keeps the doctor away”. Apples can help regulate blood sugar levels and contain an excellent source of fiber that will keep you feeling fuller longer. A recent study done by scientists at Washington State University has concluded that it’s the non-digestible compounds in apples, specifically in Granny Smith apples, that seem to be what helps prevent disorders associated with obesity. In general, all varieties of apples contain these non-digestible compounds, but Granny Smith apples top the charts!

What makes the Granny Smith apple so special? The crisp, acidic, notably tart characteristics of this green beauty is what makes all the difference. Granny Smith apples encourage the growth of healthy bacteria in the colon due to their extremely high content of non-digestible compounds which include fiber and polyphenols. These compounds enter the colon largely intact even though they are subject to stomach acids and enzymes. Once in the colon, they are fermented by bacteria which benefit the growth of healthy bacteria in the gut.

Results of the Washington State University study concluded that Granny Smith apples exceeded many other popular types of apples in the amount of non-digestible compounds.

So, what does this mean? This might be yet another way to decrease your risk of chronic inflammation and diseases such as diabetes that are associated with obesity. Remember, the balance of bacteria in your colon is a direct result of the food you choose to put into your body. Eating a Granny Smith apple once a day can set the stage for a healthy balance of bacteria in your colon, in turn reducing inflammation and reinstating the feelings of satiation when eating thus preventing you from eating past the point of fullness.

There are many ways to incorporate Granny Smith apples into your menu. Yes, you can just eat an apple a day. With the holidays coming and the fall season in full gear, it is only right that I share with you some more creative and seasonally friendly ways to add Granny Smith apples into your daily dishes and holiday get-togethers.

Granny Smith apples have a very tart and unique taste, making them the apple of choice in many of your favorite fall recipes. Apple crisps are probably the most noted for their use of Granny Smith apples. The famous tart taste of the Granny Smith apple pairs great with oat flakes and cranberries! Whip up a warm, slow cooked apple crisp as a mouth-watering Thanksgiving dessert this year! Apple Slaw is another favorite where the Granny Smith apple is successfully used. Or what about a Black Bean Apple Salad as an appetizer? Don’t forget to serve it with some whole grain tortilla chips! The Granny Smith apple surprisingly complements the black beans taste and texture, and it can be a fun new recipe to try.

It is important to mention that all apples are nutritious, and contain non-digestible compounds that are beneficial to your health. If you are not a big fan of the Granny Smith apple, opt for one of the many other varieties that may be pleasing to you. Just remember that Granny Smith apples have shown to top all other varieties, so try to incorporate them into your menus as a bonus burst of bacteria boosting benefits!

Author's Bio: 

Bonnie R. Giller helps chronic dieters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy non-diet mindset, nutrition education and caring support where people learn to eat based on their physiological signals rather than situational or emotional cues. The result is they lose weight, keep it off without dieting and live a healthy life of guilt-free eating.

Bonnie is a Registered Dietitian (R.D.), Certified Dietitian-Nutritionist (CDN) and Certified Diabetes Educator (C.D.E.). In addition, she is a Certified Intuitive Eating Counselor. She offers programs for the chronic dieter to achieve long lasting weight loss, for people with diabetes to attain blood sugar control and prevent diabetes complications, and for those suffering with irritable bowel syndrome to identify their food triggers so they can enjoy a symptom free life.

Get a copy of Bonnie’s Free Guide, “5 Steps to a Body You Love without Dieting” at

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