Fruits that are unsweetened or minimally processed make an excellent snack, as they are rich in a variety of nutrients that support health and well-being. Fruits may also aid weight loss when people include them as part of an overall healthy lifestyle.
The natural sweetness of most fruits may also help people satisfy sugar cravings. This in turn may help them avoid fast food and processed snacks and reach a moderate weight. However, some fruits may be better for weight loss than others.
In this article, we discuss the relationship between eating fruit and weight loss. We also list the best fruits people can include in their diet when trying to reach a moderate weight.
Fruit is one of the healthiest sources of carbohydrates. Incorporating fruit in the diet, alongside healthy eating and regular exercise, may contribute to weight loss.
According to the Dietary Guidelines for Americans, 2020–2025, people should consume 2 cups of fruit per day as part of a balanced diet.
Fruit may contribute to weight loss in several ways.
Fruit is high in fiber, which is the indigestible part of plants and carbohydrates.
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Calories and water content
Many fruits, such as berries and melons, have high water content. As a rich source of both fiber and water, fruits are a filling option that may help people feel full.
Low glycemic index
The glycemic index (GI) measures the effects food has on blood sugar levels.
Foods with a lower GI will cause slower blood sugar changes than foods with a high GI. Experts consider foods with a value lower than 55 to be low GI.
The natural sweetness of fruits may help curb sugar cravings. Choosing fruit instead of cookies or cakes will help a person consume fewer calories and less fat and added sugars while still allowing them to enjoy a sweet treat.
When people use fruit as a substitute for other sweet foods while following a balanced diet, they may experience weight loss.
All fruits contain nutrients that play an important role in overall health. Studies have shown the following fruits may help with weight loss:
One medium apple
The BMI z-score is an adjusted score that takes into account a child’s sex and age. It is also known as the BMI standard deviation (s.d.) score.
Avocado may increase feelings of fullness and reduce appetite, which are factors that can support weight management efforts.
Thanks to their sweet taste and high fiber content, bananas may contribute to the feeling of satiety and curb sugar cravings. They are also a highly portable healthy snack, and they are easy to consume on the go.
Berries are a great option for weight loss, as they have a high water content and the
Popular berries include:
Half a grapefruit
While the participants who drank water before meals experienced a similar reduction in body weight, their cholesterol levels did not improve.
It is important to note that people should not consume grapefruit if they are taking certain medications, including statins, calcium channel blockers, and some psychiatric drugs. This is because grapefruit might affect the way the medications work.
According to the Office of Dietary Supplements, each medium fruit contributes 71% of a person’s daily value of vitamin C.
Various melons may contribute to weight loss thanks to their high water content and sweet flavor. Common melon varieties include:
However, due to the GI ratings of melons, people should consume them in moderation.
According to research derived from multiple studies by different laboratories, the average GI of watermelon is 76, making it a high GI food. Both cantaloupe and honeydew melons have a moderate GI.
One medium orange
It also contains 81.9 milligrams of vitamin C, which is 109% of the recommended daily allowance (RDA) for a female and 91% for a male.
This South American fruit
Stone fruits, or drupes, are fruits that contain a stone or pit. Examples include:
Each fruit has a unique nutritional composition and provides several essential vitamins and minerals. Moreover, stone fruits have a low GI and are typically low in calories, which can aid weight loss.
Some stone fruits may also provide other health benefits. For example, tart cherry consumption
Some people follow a fruitarian diet. Most people who eat this way will consume most of their calories from raw fruit, with a small number coming from vegetables, nuts, and seeds.
While people on this diet may get many important vitamins and minerals from fruit, they may not get sufficient quantities of other nutrients, such as:
The U.S. Department of Agriculture (USDA) offers guidelines on the amounts of daily fruit consumption.
Fruit can be an excellent aid to reaching or maintaining a moderate weight. While all fruits provide health benefits, some may be better than others for contributing to satiety and keeping blood sugar levels stable.
People who wish to consume fruit to aid weight loss should do so as part of a balanced diet. Other factors, such as physical activity and adequate sleep, also play a role in weight management and overall health.