The Pro’s and Cons of Apple Sauce – is it good for you?


Apple sauce is defined as a semi-solid food made from apples along with a liquid, spices, and sugar or honey. This mixture is cooked up to less than an hour or several hours until the apples are softened so they can be easily smashed or pureed.

It is an inexpensive product and popular in the United States and some European countries. The history of apple sauce dates to hundreds of years in the medieval period in Europe and was an efficient technique to prevent uneaten or unsold apples from rotting.

Apple sauce is typically served with meat dishes, ideally pork, and vegetables, often complementing sweet dishes such as pancakes.

Apples, whether whole or as apple sauce, contains fiber and vitamin C. It does not contain any fat and only a few calories for every serving if you go for the unsweetened variants or preparing one at home.

Apple sauce can be enjoyed alone or as a substitute for fats in baked goods to keep them tender. I strongly suggest avoiding the sweetened variants due to the higher fiber and calorie content.

What are the health benefits of apple sauce?

If you want to add a healthy treat in your diet, I highly recommend apples. Apples are packed with beneficial phytochemicals including catechin, phloridzin, chlorogenic acid, and quercetin that work as antioxidants to prevent cell damage.

These phytochemicals can reduce your risk of developing cancer, asthma, Alzheimer’s disease, heart disease, and type 2 diabetes.

The polyphenols present in apple sauce is strikingly similar to whole apples and can provide you with the same health benefits. I will share below a few of the health benefits you will gain from apple sauce.

Better digestion

Apple sauce comprises of a lot of fiber – if you leave the peel on. It promotes improved intestinal transit and healthy bowel movement.

If you want to achieve optimal digestive and intestinal function, I suggest including apple sauce in your diet. It also works best if you are suffering from constipation. Do not forget to drink a lot of water to maximize its effect. 

Satiate hunger

In case you want to cut down weight, apple sauce might come in handy. I suggest including a cup of unsweetened apple sauce since it contains 100 calories. This can help you go for a few hours without eating or curb the urge to get an unhealthy snack.

As a dessert idea, you can add a tablespoon of raisins or almonds to apple sauce. This dessert is packed with healthy fats, carbohydrates, and protein that will surely keep you satisfied.

Restoring your appetite

For those who have been sick and in the recovery process, apple sauce is an excellent recommendation to restore the desire to eat. In most cases, it is typically given to the elderly who cannot properly chew or swallow food. It is also given to individuals who have eating disorders such as anorexia or bulimia.

When is apple sauce bad for your health?

It cannot be denied that too much of something can be bad for you. When it comes to food, apple sauce is not exempted from this. Apple sauce is typically served in small portions, usually as a snack or a side dish. I will share the reason for this – apple sauce is loaded with sugar, which many are trying to reduce in their diet consciously.

Once your diet is high in sugar, it can lead to weight gain, the risk of developing acne or skin breakouts, and increased risk for type 2 diabetes, heart disease, and mental health conditions.

Remember that most of these conditions are associated with a high sugar diet as part of an unhealthy lifestyle. An example I will share – a person who consumes many sweets and has a sedentary lifestyle is at higher risk for obesity than a person who consumes moderate amounts of sugar as part of a balanced diet and has an active lifestyle.

What to watch out for with apple sauce

Apple sauce can provide several beneficial nutrients, but there are important considerations you must be aware of. Several brands in the market contain added sugars such as high fructose corn syrup or corn syrup. In most cases, these varieties are made from apple skins, containing a large portion of fiber and antioxidants. I highly recommend looking for the unsweetened variants of apple sauce or simply prepare one at home.

If you are allergic to plums, peaches, strawberries, or almonds, there is a likelihood of an allergy to apples.

The signs to watch out for an apple allergy include the following:

  • Rash
  • Itchiness of the lips, tongue, or throat
  • Swelling or redness of the lips
  • Diarrhea
  • Stomach pain
  • Wheezing or shortness of breath.
  • Swelling of the eyes or face.

If any of these symptoms develop after eating apples or apple sauce, I suggest seeking immediate medical attention.

Studies on apples and apple sauce

Although further studies might be necessary, apples are also shown to lower the risk of developing lung cancer and slow down breast tumors‘ growth. If apple or apple sauce is included in the daily diet, it has been associated with a lower risk for asthma and improved lung function.

Apples and apple sauce were also studied, specifically with its connection with metabolic syndrome. Based on the findings, it shows that apples lower the risk for this condition. 

When it comes to heart health, apples and apple sauce are vital. The phytonutrients present in apples function as antioxidants to support your heart. The soluble fiber in apples also reduces the risk of heart disease by lowering the harmful cholesterol levels.

If you want to cut down weight, I suggest eating apple sauce regularly. Based on studies, it lowers your risk of developing abdominal fat. Pectin, which is present in apples, is responsible for suppressing your appetite.

Enjoying apple sauce

You can find apples in a variety of flavors ranging from sweet to tart. For the sweeter varieties, you can go for the red, golden, and Fuji apples. If you prefer a tart version, go for the Granny Smith and Pippin apples.

If you are going to prepare your apple sauce at home, you can choose your favorite apples, whether you want it sweet or tart.

I highly recommend adding the skins of organic apples if you want to get the most out of your apple sauce. Make sure that you will go easy on sugar or utilize a healthy low or no-calorie sugar alternative. You can add cinnamon for an extra punch with the flavor.

When buying apple sauce from the market, always read the ingredients and go for the most natural brands that contain less sugar and no chemical additives.

Generally, I recommend eating apple sauce a few times in a week so that you will benefit from its nutrients, natural fiber, and healing properties. The addition of this healthy treat in your diet in the right amounts will not only improve overall health but serve as a sweet, delectable treat that will curb down your appetite without any guilty thoughts.

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