Apple Sauce
The smell of apple sauce simmering on the stove or spooning it from a jar, this sweet treat always brings back memories.
- Despite the fact that apple sauce appears indulgent in nature, it is actually quite healthy for us. Here are some of its benefits:Apples provide polyphenols that have been shown to help protect against heart disease and cancer.
- Polyphenols can also inhibit the growth of harmful intestinal bacteria.
Nutrition Profile
Apple sauce is a natural source of vitamins and antioxidants. You can get unsweetened or sweetened apple sauces depending on your preference. If you opt for an unsweetened variety, note that it contains more sugar than its sweet counterpart.
Though apple sauce only provides between 1% and 5% of the recommended daily micronutrients, one single cup can provide enough vitamin C to meet a person’s full daily requirement.
- Calories: 102.4
- Total Carbohydrates: 27.5g
- Dietary Fiber: 2.7g
- Sugar: 22.9g
- Vitamin C: 51.7mg
- Potassium: 181mg
- Phosphorus: 12.2mg
- Calcium: 9.8mg
- Magnesium: 7.3mg
Variations of Apple Sauce
In this article, we’ll cover the different types of apple sauce available on supermarket shelves.
Organic Apple Sauce
Organic apple sauce means that it’s made from apples and that those apples come without any chemical pesticides or insecticides. This reduces the risk of consuming anything nasty when you enjoy your apple sauce. If you plan on making your own organic apple sauce at home, make sure the apples you buy or pick are certified. Locally grown apples are great because you can talk directly to the grower and find out their process.
Unsweetened Apple Sauce
Because apples don’t have a lot of sugar, apple sauce often doesn’t need any additional sweetener. Some commercial brands however include additives that make the apple sauce unhealthy.
When looking for a healthy lunchtime snack, look out for unsweetened apple sauce or apple sauce sweetened with natural non-sugar-based sweeteners.
Benefits of Apple Sauce
One question on most people’s lips: Is apple sauce good for you?
In the nutritional profile above, you will notice that apple sauce is rich in vitamin C and provides dietary fiber as well as other nutrients. However, for those of you who do not know, most of the calories in apple sauce come from sugar.
What are some benefits of eating apple sauce?
Better Digestion
The amount of dietary fiber is pretty equal in fresh or cooked apples and apple sauce. There is a lack of difference between having 3 grams of fiber from a raw apple to the same amount of content in cooked applesauce- approximately 4g per cup respectively.
More Calories than Fresh Apples
Wait! Why is this a good thing? People on the go may find that they need more than an apple to get their ideal intake of calories. For example, it’s great as an energy-boosting snack. If you’re trying to limit your calorie intake though, go for the fresh apple instead!
Apples or Apple Sauce for Weight Loss?
Apples are low on the glycemic index; this means that their carbohydrates are transformed into blood sugar at a more gradual rate. This is healthier for you and maybe helpful in managing your weight.
While most apple sweets are classified as low glycemic index foods, some unheated sauces, such as unsweetened undeveloped applesauce (around 53), have a high enough glycemic index number that they would be appropriate for diabetics.
Apple sauce is the equivalent of a sugar-sweetened apple and both have benefits when used sparingly but while drinking apple juice, blood sugar spikes are more likely as it contains more natural fruit sugars.
Pectin is a type of soluble fiber that may also help suppress the appetite. It can be found in both apples and apple sauce, making it either good for weight loss or healthy eating. Fiber may also help to reduce or control cholesterol levels.
Apple Sauce for Kids
Apple sauce is a great source of energy for kids with active lifestyles and limited sugar consumption.
It can be challenging to travel overseas while traveling with your family, but there are a few challenges you should be prepared for when thinking about an international trip with your kids. Having a pouch or tub of apple sauce in your car or at the office could make all the difference for your kids’ mood- full of vitamin C, they’ll get a boost from their immune system.
Apple sauce can be made with as little as 3 ingredients (apple, cinnamon, and sugar) and is a great opportunity for kids to help out in the kitchen.
Is Too Much Apple Sauce Bad for You?
The old saying “a little of what you fancy does you good” is the antithesis to the current terminology that excessive amounts of anything not healthy.
Apple sauce is often served in small portions, as a snack or side dish because it has a high sugar content which many people are trying to consciously avoid in their diet now.
Too much sugar may lead to:
- Weight gain
- There’s a risk for acne and skin breakout
- Increased risk of developing type 2 diabetes
- There are increased chances of heart disease
- There is a higher risk of depression
Many of these conditions are correlated with high sugar diets and an unhealthy lifestyle. As an example, someone who eats a ton of candy and never exercises is more likely to become obese than someone with a moderate sugar consumption diet and active lifestyle.
Best Dishes Made with Apple Sauce
Apple sauce can be eaten on its own, but it’s also used as an ingredient in some classic dishes. Here are some at-home techniques you can try:
- Add a dash of apple flavor to any muffin or cake recipe
- Apple sauce can be a nice substitute for butter when baking
- Add some apple sauce to your baked potato toppings for a little bit of sweetness and texture
- Add apple sauce to meat before cooking it for a glazed finish
- Apple sauce makes a delicious pancake topping
- Add flavor and moisture to store-bought meatloaf with half a cup of apple sauce
How to Make Apple Sauce at Home
For apple sauce, you want a softer, less crisp variety. This is because they break down faster and make smoother applesauce. If you would like very sweet applesauce, try Golden Delicious or Fuji varieties. For a touch of tartness, use Braeburn or Liberty for the best results. Allow yourself to experiment with different combinations until you find the perfect one.
You need to peel and core the apples. You can use a knife or an apple corer, whichever you find easier. Then chop them into small pieces if you want to cook on the stovetop or place them into a crockpot with water in order to make applesauce.
Once the pan is on the stove, adventurous chefs might want to add additional flavors. Popular flavors for apple sauce include:
- Lemons break down when mixed with apple slices
- Cider
- Cinnamon helps to provide the classic apple pie flavor
- Nutmeg
- Other fruits, such as raspberries
Cook apples until soft. Add the sugar or sweetener to taste before cooking with them again. Apple sauce can be stored in the refrigerator for a week if covered; portions of it can be frozen for up to six months.
Healthier Apple Sauce Alternatives
Fresh apple is the best replacement for apples in cereal, yogurt, and puddings. Apple sauce may not be considered healthy because of how much moisture is cooked off.
Look for unsweetened apple sauce or alternatively, find a brand sweetened only with stevia.
Baking apple sauce can be replaced with another high-pectin fruit puree or a mixture of water and pectin. The finished product will not have an Apple flavor, but it should still resemble the texture.
Homemade apple sauce is healthier than store-bought, as you know the ingredients that have gone in and there are no hidden surprises.