Are you looking to shed some pounds and get in shape? If so, adding some of the best fruits for weight loss to your diet might be just what you need. Fruits are packed with essential vitamins and nutrients that can help you lose weight while keeping you feeling full and satisfied.
In this article, we’ll take a closer look at 10 of the best fruits for weight loss. From low-calorie options to high-fiber choices, these fruits will not only help you reach your weight loss goals but also provide a delicious and healthy addition to your meals. So, let’s dive in and discover the best fruits for weight loss!
Not all fruits are created equal
Fruits are generally considered to be healthy food choices because they are high in vitamins, minerals, and fiber. However, not all fruits are equal when it comes to weight loss. Some fruits are high in natural sugars and calories, which can contribute to weight gain if consumed in excess.
On the other hand, some fruits are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to maintain a calorie deficit for weight loss. In addition, some fruits have a lower glycemic index than others, meaning they are less likely to cause spikes in blood sugar levels, which can contribute to cravings and overeating.
Understanding the science behind the nutrient composition and impact on blood sugar levels of different fruits can help you make informed decisions about which fruits to include in your weight loss diet.
Ten of the Best Fruits for Weight Loss
Grapefruit – 42 calories per 100g
Grapefruit is high in fiber and water content, which makes you feel full for longer and reduces the risk of overeating. It also contains enzymes that help burn fat.
Apples – 52 calories per 100g
Apples are rich in fiber, antioxidants, and vitamin C. They are also low in calories and help suppress appetite.
Berries (strawberries, raspberries, blueberries, blackberries) – 32-57 calories per 100g
Berries are high in fiber, antioxidants, and water content. They are also low in sugar and calories and help reduce inflammation in the body.
Watermelon – 30 calories per 100g
Watermelon is rich in water and fiber, which helps reduce hunger and calorie intake. It is also low in calories and high in vitamin C.
Kiwi – 61 calories per 100g
Kiwi is rich in fiber, vitamin C, and antioxidants. It also helps regulate digestion and reduce inflammation in the body.
Pears – 57 calories per 100g
Pears are high in fiber and water content, which helps promote feelings of fullness and reduces the risk of overeating. They are also low in calories and high in vitamin C.
Oranges – 47 calories per 100g
Oranges are high in vitamin C, fiber, and water content. They also contain antioxidants that help reduce inflammation in the body.
Papaya – 43 calories per 100g
Papaya is rich in fiber, vitamin C, and antioxidants. It also contains enzymes that aid digestion and promote weight loss.
Guava – 68 calories per 100g
Guava is rich in fiber and vitamin C. It also helps regulate blood sugar levels, promote digestion, and reduce inflammation in the body.
Lemons – 29 calories per 100g
Lemons are high in vitamin C and antioxidants. They also help detoxify the body and aid digestion.
What Can I eat with Fruits to Slow Down Sugar Absorption?
Fruits contain natural sugars, and when eaten alone, can cause a rapid increase in blood sugar levels. However, pairing fruits with other foods that are high in fiber, protein, or healthy fats can help slow down the digestion of the fruit and prevent blood sugar spikes.
Examples of foods that can be paired with fruits include nuts, seeds, Greek yogurt, cottage cheese, or whole grain crackers. These foods add bulk to the meal, which slows down digestion, allowing the body to absorb the fruit’s natural sugars more slowly. This approach can help people feel fuller for longer and avoid the energy crashes that can result from blood sugar spikes.
How Much Fruit Should I Eat each Day?
According to the UK government’s official guidelines, individuals should consume at least 5 portions of a variety of fruits and vegetables each day. This can include fresh, frozen, canned, dried or juiced fruits, but it’s important to choose whole fruits over juices as they contain more fiber. A portion of fruit is typically around 80g, which can be one medium-sized fruit (e.g. apple, banana), two small fruits (e.g. kiwi, plum), or a handful of berries or grapes. Consuming a variety of fruits helps to ensure a balanced intake of different vitamins, minerals, and antioxidants that are important for overall health and well-being.
According to the UK government’s “5 A Day” campaign, at least 1 of the 5 daily portions should be a serving of fruit. The remaining 4 portions can be made up of vegetables, beans, or other fruits. The campaign encourages people to eat a variety of fruits and vegetables to ensure a balanced and healthy diet.