Why Should You Start Your Day with Applesauce?

Updated on March 11th, 2020

Applesauce is commonly given to a child suffering with a stomach infection or indigestion. Apples are one of the easily available and healthiest fruits in the world.  Consuming apples is a delicious way to lose weight.

A study was conducted on 50 overweight women for over ten weeks. It revealed that eating apples helps lose about a kg. It also helped consume less compared to those who ate oats cookies and have a similar fiber and calorie content.  Let’s find out what are the benefits that make applesauce so popular.

Nutritional Profile

Applesauce nutrition facts: 100 gms of Applesauce contains

Calories 68
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 75 mg
Total Carbohydrate 17 g
Dietary Fiber 1.2 g
Sugar  15 g
Protein 0.2 g
Vitamin A 0 %
Vitamin C 2 %
Calcium 0 %
Iron 0 %
Vitamin D 0 %
Vitamin B-6 0 %
Cobalamin 0 %
Magnesium 0 %

What are the Benefits of Having Applesauce?

1. Provides Nutrition

It is recommended that you eat 2 two apples every day. Applesauce nutrition is essential for the body. It is rich in fiber and helps to resolve digestive troubles and has high amounts of Vitamin C that boost the immunity of the body. The polyphenols help to maintain a healthy body.

2. Satisfies Hunger

It is made up of fiber and water that helps to stay full. A whole apple satisfies hunger best.

A study stated that eating a few slices of apple before a meal curbed hunger and made participants eat lesser.

The same study also stated that participants who ate apple slices before their meals consumed 200 calories lesser than those who didn’t.

3. Maintains Blood Sugar Balance

Many studies have previously linked applesauce benefits to controlling type 2 diabetes.

A study revealed that eating an apple every day lowers the risk of type 2 diabetes by 28 % compared to not eating them at all. The antioxidants, polyphenol reduces the tissue damage in the pancreas, where beta cells are present. These cells produce insulin in the body and are dysfunctional in people suffering from diabetes.

4. Boosts Gut Health

Gut Health

This nutritious fruit contains pectin, which is prebiotic. This is good bacteria or prebiotic that maintain a healthy gut.

While digesting the small intestine doesn’t draw in the fiber. Applesauce makes its way to the colon and delivers the good bacteria. 

5. May Prevent Cancer

The antioxidants in the apple are molecules that reduce oxidative stress by fighting against free radicals. This helps to increase the immunity of the body and protects from cancer, common flu, and other diseases.

A study revealed that women who consumed apples every day lowered the cancer death rate. Researchers believe that its anti-inflammatory and antioxidant properties have cancer-fighting properties(1).

 [ Read: Turmeric for Cancer ]

6. Maintains Strong Bones

Making this a part of the diet increases bone density that helps to build stronger bones. 

A study was conducted on women and each group was given fresh apples, apple sauce, peeled apples, and non-apple products. The ones who consumed apples showed better retention of calcium levels in the body.

7. Improves Digestion

Improves Digestion

Applesauce contains large amounts of pectin that eliminates toxic waste(2) from the body and speeds digestion. As it leads to the growth of probiotics, it also improves intestinal health and builds stronger immunity.

8. Restores Appetite

This is always a quick and natural way to restore appetite and gain energy to recover from an infection.  The delicious taste stimulates appetite and is easily digested too. 

[Read: Natural Appetite Suppressant]

Method: How to Intake

1. Apple Sauce Recipe

You need

  • Two apples
  • cinnamon powder
  • 2 tbsp honey


  1. Wash and cut the apples in quarters.
  2. Remove the seeds and stem.
  3. Bake it at 350 degrees for 40 minutes.
  4. Once cooled, mash it to a paste.
  5.  Add some honey and cinnamon powder.

Things to Remember

  • It is advised that you consume it in moderation.
  • If you suffer from severe constipation, you must consult with your doctor before consuming it.
  • People intolerant to fructose must avoid it.


Applesauce is available round the year, and now that you know how to make applesauce at home, you can make this delicious dish easily and in no time. You may eat it hot or cold, depending on your preference. You can also add some chopped raisins and almonds and serve it as a dessert. Everyone appreciates a healthy dessert.


1. Does Applesauce Treat Asthma?

Asthma can be a complicated condition to live with, and although inhalers are the recommended way to control it, you can add Applesauce to your diet. Its antioxidants reduce oxidative stress in the lungs and help to breathe better.

A study conducted on 68000 women showed that those who consumed apples had lowered risk of asthma compared to placebo.

2. Can Applesauce Improve My Heart Condition?

If you are keen on improving your cardiac health, you must add this to your diet. The soluble fiber in apples lowers the cholesterol levels in the blood that is necessary for heart health. It has polyphenols that are present in its peel, making it antioxidant-rich.

The flavonoid reduces blood pressure levels in the body and reduces the oxidation by LDL, also known as bad cholesterol. It is said that consuming 25 gms of apple slices may reduce the chance of stroke by 9 %.

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