The Applesauce You Buy vs. the Apples You Eat
Applesauce is a convenient, shelf-stable way to enjoy the flavor of apples, but it's not a direct nutritional substitute for eating a whole, fresh apple. During the cooking and processing necessary for commercial applesauce, many of the nutrients found in the fruit's skin are lost. Whole apples, eaten with the skin, provide more dietary fiber and a higher concentration of certain antioxidants, like quercetin. Pectin, a type of soluble fiber found in apples and applesauce, is beneficial for digestive health, but its amount can vary.
The Impact of Added Sugars and Sweeteners
The most significant factor determining whether store-bought applesauce is healthy is its sugar content. Many popular brands add sweeteners, often in the form of sugar or high-fructose corn syrup. These added sugars significantly increase the calorie count and can lead to blood sugar spikes, particularly for individuals with diabetes.
- Naturally occurring sugar: Found in fruit, this sugar is paired with fiber (in whole apples) or some fiber (in applesauce), which helps slow its absorption.
- Added sugar: This is extra sugar added during processing. The U.S. Food and Drug Administration (FDA) requires that manufacturers list 'added sugars' separately on the Nutrition Facts panel, making it easier for consumers to spot.
- High-fructose corn syrup (HFCS): Some brands use this inexpensive sweetener, which can contribute to negative health outcomes when consumed in excess.
Understanding the Nutrition Label
Reading the nutrition label is critical for making an informed choice. Look for unsweetened varieties and check the ingredient list for hidden sources of added sugar. The order of ingredients indicates their proportion, so if 'sugar' or 'corn syrup' is high on the list, the product contains a significant amount.
Navigating Additives and Processing
Beyond sugar, some commercial applesauce products may contain other additives. Look for short, simple ingredient lists. Some brands include ascorbic acid (vitamin C) as a preservative, which can be a beneficial addition that offers its own health perks, such as immune support. However, other artificial flavors or colors are less desirable. When possible, opt for organic options, which by law, cannot contain apples grown with synthetic pesticides or herbicides.
Comparison of Applesauce Varieties
| Feature | Unsweetened Store-Bought | Sweetened Store-Bought | Homemade Applesauce |
|---|---|---|---|
| Added Sugar | None | Contains added sugar or HFCS | None (optional addition) |
| Fiber Content | Moderate (typically without peel) | Moderate (typically without peel) | High (can be made with peel) |
| Nutrient Density | Good (pectin, vitamins) | Lower (more sugar, fewer other nutrients) | Highest (retains most nutrients) |
| Convenience | Very High | Very High | Low to Moderate (requires prep) |
| Cost | Varies by brand and size | Often lower due to cheaper ingredients | Varies by cost of fresh apples |
| Potential Additives | Ascorbic acid often added as preservative | Preservatives, natural and artificial flavors | None (full control over ingredients) |
How to Make Store-Bought Applesauce Healthier
Even if your preferred store-bought brand isn't the healthiest, there are ways to improve its nutritional profile.
- Mix in extra fiber: Stir in some ground flaxseed, chia seeds, or a scoop of oatmeal to boost the fiber content and make it more filling.
- Add extra spices: Enhance the flavor with spices like cinnamon, nutmeg, or allspice instead of reaching for a sweetened version. Cinnamon can also help regulate blood sugar.
- Top with nuts or seeds: Add a handful of chopped nuts or seeds for healthy fats and protein, which help slow sugar absorption and increase satiety.
- Mix with unsweetened yogurt: Combine applesauce with plain Greek yogurt for a protein boost that balances out the carbohydrates from the fruit.
How to Choose the Healthiest Store-Bought Applesauce
Choosing a healthy applesauce requires paying attention to labels and ingredients. Here are some pointers to help you make the best choice:
- Look for 'unsweetened': This is the most important step to avoid extra sugar. If the front of the packaging doesn't specify, check the ingredients list.
- Read the ingredients: A simple list of ingredients is best. The ideal list should only contain apples and maybe ascorbic acid for preservation. The fewer ingredients, the better.
- Check for organic certification: An organic label means the apples were grown without synthetic pesticides. Given that apples are on the 'Dirty Dozen' list of produce with the most pesticide residue, this can be a meaningful choice for some.
- Choose pouches with caution: While convenient, applesauce pouches have been at the center of lead contamination recalls and typically contain more additives. It's safer to stick to glass jars when possible.
- Don't rely on 'all-natural' claims: The term 'all-natural' is not regulated by the FDA and can be misleading. Always check the nutrition facts and ingredients list to be sure.
Conclusion
While homemade applesauce offers the highest nutritional value and control over ingredients, not everyone has the time or means to make it from scratch. For those opting for convenience, it's possible to find a healthy store-bought applesauce. The key is to be a discerning consumer. Read labels carefully to identify unsweetened varieties with minimal, clean ingredients. Look out for added sugars and artificial additives. By making a smart choice at the grocery store, you can ensure that store-bought applesauce remains a healthy, convenient snack or meal component.
For more information on the processing of foods, you can visit the PCC Community Markets website to learn about ultra-processed foods.
