All sugar is not created equal when it comes to dieting. Natural sugars (such those found in fruits) are typically allowed even if your diet has severe regulations against refined sugars, which are present in desserts like cookies and cupcakes.
Because many fruits include fiber, eating them can also help you feel satiated for longer. However, it doesn’t follow that you shouldn’t monitor your sugar intake when consuming fruit. Many fruits contain a lot of sugar, which might still hinder your attempts to lose weight.
It is advised to limit your daily fruit intake to two servings, or three if you exercise often, if you’re attempting to lose weight. A cup of sliced fruit, such as in a fruit salad, or a whole fruit that fits in your hand, such as an apple or orange, both count as one serving of fruit. The sugar in dried fruit concentrates as it loses volume, therefore nutritionists advise avoiding eating a lot of it if you’re attempting to lose weight. For instance, four slices of dried mango have 29 grams of sugar.
Try this list of 10 suggestions if you’re wondering about which fruits are the best for losing weight. These are the healthiest options for weight loss because they offer the most fiber and the least sugar.
Grapefruit
Grapefruit is commonly linked to weight loss and dieting.
Despite only having 39 calories, a half of a grapefruit supplies 65% of the recommended daily intake (RDI) for vitamin C. Due to grapefruit’s low glycemic index (GI), sugar is released into the bloodstream more gradually. In a research involving 85 obese individuals, consuming grapefruit or grapefruit juice before meals for 12 weeks reduced caloric consumption, decreased body weight by 7.1%, and raised cholesterol levels. In addition, a recent study indicated that grapefruit consumption, as opposed to control groups, decreased body fat, waist circumference, and blood pressure. Grapefruit can be consumed on its own, but it also tastes excellent when added to salads and other foods.
Apples
Apples have 116 calories and 5.4 grams of fiber per large fruit, making them both low-calorie and high-fiber foods (223 grams). An observational study including 124,086 participants found that during a four-year period, persons who consumed apples lost an average of 1.24 pounds (0.56 kg) per day serving. Because apples and other low-calorie fruits are more full than other foods, you might consume less other items during the day. Notably, a chocolate bar is only about half as filling as an apple. According to research, apples are better consumed whole rather than juiced to sate hunger and regulate appetite.
Berries
Berries are nutritious powerhouses with few calories. For instance, a 1/2 cup (74 grams) of blueberries delivers 12% of the RDI for vitamin C, 12% for manganese, and 18% for vitamin K while only having 42 calories. Strawberries have under 50 calories per cup (152 grams), 3 grams of dietary fiber, 150% of the RDI for vitamin C, and over 30% of the RDI for manganese. Additionally, berries have been demonstrated to be filling. According to a small study, participants who received a 65-calorie berry snack at snack time consumed less food at their next meal than those who received sweets with the same number of calories.
Stone Fruits
Seasonal fruits with a fleshy skin and a stone, or pit, inside are referred to as drupes. Peaches, nectarines, plums, cherries, and apricots are some of them. Stone fruits are excellent for individuals attempting to lose weight since they are low-GI, low-calorie, and packed with minerals like vitamins C and A. One medium peach (150 grams) has 58 calories, a cup of cherries (130 grams) has 87 calories, four apricots (140 grams) or two small plums (120 grams) only have 60 calories, and so on.
Passion Fruit
18 grams of passion fruit are only 17 calories and a great source of potassium, iron, fiber, vitamin C, and vitamin A. The passion fruit has a lot of dietary fiber for such a little fruit. In fact, for less than 100 calories, five of them provide 42% of the RDI. Fiber helps you feel fuller for longer and manages your appetite by slowing down digestion. Additionally, piceatannol, which has been related to improvements in insulin sensitivity and blood pressure decreases in overweight individuals, is a component of passion fruit seeds. However, more study is required.
Kiwis
Kiwis are extremely nutrient-dense and a great source of vitamin C, vitamin E, folate, and fiber. They also have a number of positive health effects. In one study, two golden kiwis were consumed daily for 12 weeks by 41 participants with prediabetes. Their vitamin C levels increased, their blood pressure dropped, and their waist measurements shrunk by 1.2 inches (3.1 cm).
According to additional research, kiwis can also enhance intestinal health, lower blood pressure, and improve cholesterol, all of which are factors in weight loss. Due to their low GI, kiwis still contain sugar, but it is released more gradually, causing fewer blood sugar spikes. Kiwis also contain a lot of nutritional fiber. Over 2 grams of fiber are present in one tiny fruit (69 grams), and an additional 1 gram is present in the fruit’s skin only.
Melons
Melons are excellent for weight loss because they are low in calories and high in water. A honeydew or watermelon cup’s worth (150–160 grams) only has 46–61 calories. Melons are high in fiber, potassium, and antioxidants like vitamin C, beta-carotene, and lycopene despite having few calories. Watermelon does have a high GI, therefore it’s important to watch your portion sizes.
Oranges
Oranges, like all citrus fruits, are low in calories while being high in fiber and vitamin C. They are extremely filling as well. In actuality, oranges are twice as filling as a muesli bar and four times as filling than a croissant. Studies show that eating fresh fruits rather than drinking fruit juices results in less hunger and calorie intake as well as greater feelings of fullness. This is contrary to the fact that many people choose to drink orange juice instead of eating orange slices.
Bananas
Despite having more calories per fruit than most others, bananas are also higher in nutrients, including potassium, magnesium, manganese, fiber, many antioxidants, and vitamins A, B6, and C. Particularly for those who have diabetes, their low to medium GI may help reduce insulin levels and maintain weight.
Avocados
One of the fruits with the highest calorie contents is a half an avocado, which has 160 calories per 100 grams. The same quantity offers 20% of the RDI for folate and 25% of the RDI for vitamin K. Despite having a lot of calories and fat, avocados may help people lose weight. In one study, 61 obese individuals consumed a diet that either contained 200 grams of avocado or 30 grams of additional fats (margarine and oils). Both groups lost a lot of weight, showing that avocados are a wise choice for anyone trying to slim down.
According to other research, eating avocados can make you feel more satisfied, curb your appetite, and lower your cholesterol. A significant analysis of American eating habits also found that those who consumed avocados had healthier diets, a decreased chance of developing metabolic syndrome, and lower body weights than those who did not.
Fruit is a crucial component of a balanced diet and may help with weight loss. The majority of fruits are high in nutrients and fiber but low in calories, which might increase your feeling of fullness. Remember that eating fruits whole is preferred to drinking fruit juice. Furthermore, the secret to weight loss is not as simple as eating fruit. Along with physical activity, you should aim for a balanced, whole-foods-based diet.
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