An Apple a Day . . .

I'm sure all of us have heard "an apple a day keeps the doctor away." 

Maybe it is more than a cliche. 

Apples can be a dieter's best friend.  A medium-sized apple has about one hundred calories and is packed with fiber.  Take one with a protein shake and you've got a great snack or meal replacement.  I love the way they make me feel full without adding significant calories to my diet.

There's another possible benefit beyond the fiber and low calories.  The natural chemicals in apples (polyphenols) seem to be associated with improved glucose tolerance and insulin sensitivity, both of which decrease one's risk for diabetes.  Be sure to eat the peel--it has the highest concentration of quercetin, one of these beneficial compounds.