Fruits are natural, ready-to-eat snacks that are packed with vitamins, fiber and other nutrients that support healthy eating. Plus, fruit is generally low in calories and high in fiber, which may help you lose weight. In fact, fruit consumption is associated with lower body weight and a reduced risk of diabetes, high blood pressure, cancer and heart disease.
Here are 11 of the best fruits to eat for weight loss
Grapefruit is commonly associated with diets and weight loss. Half of a grapefruit contains only 39 calories but provides 65% of the Reference Daily Intake (RDA) of vitamin C. The red varieties also provide 28% of the RDA for vitamin A. Additionally, grapefruit has a low glycemic index (GI), which means that it releases sugar more slowly into the blood. A low glycemic index (GI) diet may promote weight loss and maintenance, although the evidence is limited. In a study of 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks led to a decrease in calorie intake, a 7.1% decrease in body weight, and an improvement in blood cholesterol levels. Grapefruit on its own, it can also be added to salads and other dishes.
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams). It has also been found to promote weight loss. In one study, women were given three apples, three pears, or three oatmeal cookies daily for 10 weeks. The apple group lost 0.91 kg and the pear group 0.84 kg while the weight of the oat group did not change. Additionally, an observational study in 124,086 people found that people who ate apples lost an average of 0.56 kg per daily meal over a four-year period. Since lower-calorie fruits like apples are more filling, you can eat fewer other foods throughout the day. In particular, an apple is three times more filling than a chocolate bar. Apples can be enjoyed in many different ways, whether they are cooked or raw. Try adding them to hot and cold cereal, yogurt, stews and salads, or baking them in the oven.
Berries are a low-calorie food energy source. For example, half a cup (74 grams) of blueberries contains only 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% of vitamin K. One cup (152 grams) of strawberries contains less than 50. It provides 3 grams of dietary fiber, as well as 150% of the RDI from vitamin C and nearly 30% of manganese. It has also been proven that berries are satiating. A small study found that people who ate a 65-calorie berry snack ate less at the next meal than those who ate a dessert with the same number of calories. Additionally, eating berries may help reduce cholesterol levels, blood pressure, and inflammation, which may be especially beneficial for people who are overweight. Fresh or frozen berries can be added to cereal or yogurt for breakfast, mixed into a healthy smoothie, or incorporated into a salad.
4. Kernel fruit
The pomegranate is a group of seasonal fruits with a fleshy outer peel and a pit on the inside. They include peaches, nectarines, plums, cherries and apricots. Kernel fruit is low in the glycemic index, low in calories, and rich in nutrients like vitamins C and A, making them ideal products for people trying to lose weight. For example, a medium peach (150 grams) contains 58 calories, a cup (130 grams) of cherries contains 87 calories, and two small peaches (120 grams) or four apricots (140 grams) contain Only 60 calories. Compared to unhealthy snacks like chips or crackers, fruit with cores is a more nutrient-dense and filling option. The fresh core fruit can be eaten, cut into pieces in fruit salads, mixed into hearty porridge, or even grilled or added to savory dishes like stews.
5. Passion fruit
The passion fruit, native to South America, grows on a beautiful flowering vine. It has a tough outer shell, purple or yellow in color, and a mass of edible seed pulp inside. One fruit (18 grams) contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium.
For such a small fruit, passion fruit contains a lot of dietary fiber. In fact, five of them give 42% of the RDI for less than 100 calories. Fiber slows down digestion, helping you feel fuller for longer and control your appetite. Additionally, passion fruit seeds provide piceatannol, a substance linked to lowering blood pressure and improving insulin sensitivity in overweight men. To lose weight, it is better to eat whole passion fruit. It can be eaten on its own, used as an appetizer or garnish for desserts, or added to drinks.
Rhubarb is actually a vegetable, but in Europe it is often prepared as a fruit. Although it only contains 11 calories per stalk, it contains almost a gram of fiber and nearly 20% of the RDI for vitamin K. Additionally, rhubarb fiber may help reduce high cholesterol, a common problem. For people who are overweight. Rhubarb stalks can be stewed. Although it can be used in a variety of ways, including sweets, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.
Kiwis are small brown fruits with light green or yellow flesh and small black seeds. The nutrient-dense kiwi is an excellent source of vitamin C, vitamin E, folate, and fiber, and has significant health benefits. In one study, 41 people with prediabetes ate two kiwis daily for 12 weeks. They found higher levels of vitamin C, a decrease in blood pressure and a 3.1 cm decrease in waist circumference. Other studies suggest that kiwis may help control blood sugar, improve cholesterol, and promote gut health. Lots of additional benefits of losing weight.
Kiwi has a low glycemic index, so even though it contains sugar, it is released more slowly, which reduces blood sugar spikes.
Also, kiwi is rich in dietary fiber. A small peeled fruit (69 grams) contains more than 2 grams of fiber, while the peel alone provides an extra gram of fiber. Diets rich in fiber in fruits and vegetables have been shown to promote weight loss, increase satiety and improve gut health.
Kiwis are tender, sweet, and delicious when eaten raw, peeled or unpeeled. They can also be juiced, used in salads, added to morning cereals, or used in baked goods.
Watermelon is low in calories and has a high water content, which makes it very weight loss friendly. One cup (150-160 grams) of watermelon, such as watermelon or watermelon, provides a modest 46-61 calories. Although low in calories, watermelon is rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene. In addition, eating fruits that are high in water can help you shed unwanted pounds. However, watermelon has a high glycemic index, so it is important to control its portion. Watermelon can be eaten fresh, diced or refined to compliment a fruit salad. It’s also easy to mix into fruit smoothies or freeze into fruit popsicles.
Like all citrus fruits, oranges are low in calories and high in vitamin C and fiber. It is also very satisfying. In fact, an orange is four times as filling as a croissant and twice as filling as a muesli. While many people consume orange juice instead of orange slices, studies have shown that eating whole fruit, rather than drinking fruit juice, not only reduces hunger and calorie intake, but also increases feelings of fullness. Therefore, if you are trying to lose weight, eating oranges may be better than drinking orange juice. This fruit can be eaten on its own or added to your favorite salad or dessert.
When trying to lose weight, some people avoid bananas because they are high in sugar and calories. While bananas have higher calories than many other fruits, they are also high in nutrients, providing potassium, magnesium, manganese, fiber, and several antioxidants, vitamins A, B6, and C. Low to medium GI can help In controlling insulin levels and regulating weight, especially for diabetic patients. Additionally, one study showed that eating one banana per day reduced blood sugar and cholesterol in people with high cholesterol. High-quality, nutritious, low-calorie foods like bananas are essential to any healthy weight loss plan. Bananas can be enjoyed on their own as a convenient on-the-go snack or added, raw or cooked, to a variety of dishes.
Avocados are high-fat, high-calorie fruits grown in warm climates. Half of an avocado (100 grams) contains 160 calories, making it one of the highest calorie fruits. The same amount provides 25% of the RDI in vitamin K and 20% in folic acid. Although high in calories and fat, avocados may promote weight loss. In one study, 61 overweight people followed a diet that contained either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups recorded significant weight loss, suggesting that avocados are a smart choice for people looking to lose weight. Avocados can replace butter or margarine on bread and toast. You can also add them to salads, smoothies, or sauces.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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