Apples are among many people’s favorite fruits, beloved for their refreshing and sweet taste. They are also well-regarded as a healthy fruit, to the extent that there’s a saying, “An apple in the morning is like gold.” Let’s explore whether eating an apple in the morning is beneficial and look at some of the health benefits based on research findings.

Four Benefits of Eating an Apple in the Morning

Diabetes Prevention

Among the various benefits of apples, there has been active research related to their potential to reduce the risk of diabetes and insulin resistance. A study found that people who ate an apple a day had a 28% lower risk of developing type 2 diabetes compared to those who did not eat any apples. [1]

Cancer Prevention

A study from Italy has found that individuals who eat one or more apples a day significantly reduce their risk of cancer compared to those who consume fewer than one apple daily. This includes a variety of cancers such as colorectal, esophageal, breast, and ovarian cancers. Furthermore, a larger study involving 470,000 participants across Europe reported that those who had the highest intake of apples and pears had a lower risk of lung cancer compared to those with the lowest intake. [2]

Weight Loss

In Brazil, a study involving 49 overweight women with high cholesterol levels reported that incorporating apples, pears, and oat cookies into a low-calorie diet led to a weight loss of 1.3 kg after 10 weeks in the group that consumed apples. The study suggests that the low caloric density and high dietary fiber content of apples can positively impact weight loss. [3] It indicates that including apples as part of a healthy diet may be more effective for weight loss than apples alone contributing to weight reduction.

Antioxidant Effects

Various small-scale studies conducted around the world suggest that regular apple consumption can promote an environment conducive to reducing oxidation. In Turkey, a study involving 15 elderly participants found that consuming fresh apples daily for a month increased antioxidant enzymes and the antioxidant potential in plasma. In Japan, a study provided apple juice to 10 young men, noting that the antioxidant effects lasted up to 90 minutes after consumption. [3] However, these studies are smaller in scale compared to others, making it premature to conclusively state their effectiveness.

Morning Apples on an Empty Stomach vs. Evening Apples

Is there a difference in benefits depending on when you eat an apple? While it’s commonly believed that a morning apple is preferable, it’s not always so cut-and-dry. Both morning on an empty stomach and evening apples come with their own set of pros and cons.

Morning Apple on an Empty Stomach

Evening Apples 

Thus, whether you choose to eat an apple in the morning or evening can feel different based on individual circumstances and body conditions. While apples are undeniably healthy, observing how your body responds at different times and maintaining a flexible approach to enjoying apples is recommended.