If you’re looking to lose weight, the good news is that fruits are generally low in calories and high in fiber. They’re also a great way to satisfy your sweet tooth without all of the added sugar.
“Eating fruit instead of sweets can help you feel fuller, decrease your hunger and calorie intake,” says registered dietitian Bonnie Taub-Dix, RDN.
Bananas
Bananas are an excellent option for weight loss because they have fiber, which slows digestion and keeps you full. Womens Weight Loss NZ shows that boosting your dietary fiber intake can help you lose up to 30% of your body weight.
They also have a low glycemic index – a number that shows how quickly sugar is absorbed into your bloodstream. This makes them a healthy choice for people with diabetes or prediabetes who need to watch their blood sugar levels.
The fiber in bananas helps prevent spikes and dips in blood sugar. It also slows down the absorption of sugar and makes you feel fuller, which may help you eat less in your next meal.
Greener, unripe bananas have a higher percentage of resistant starch, which acts like soluble fiber in the digestive tract and helps to slow down the absorption of sugar into the bloodstream. Resistant starch can also help with weight loss because it promotes fullness and helps you eat less in your next meal.
Berries
Berries are a wonderful fruit for weight loss because they are rich in fibre, which helps promote satiety and control your appetite. They’re also loaded with antioxidants, which help lower blood pressure and cholesterol levels.
Berries like raspberries, blackberries and blueberries are a fresh addition to any weight-loss diet plan. They add a burst of nutrition to hot or cold cereal, jazz up a salad or add substance to low-fat parfaits.
They are low on the glycemic index, which means they won’t spike your blood sugar. And they’re a good source of vitamin C, which can aid in the digestion of fats and reduce your risk for diabetes and heart disease.
They’re also high in water, which keeps you feeling fuller longer and can curb your sugar cravings. Plus, berries are low in calories and have less saturated fat than most other foods.
Grapes
Grapes are a great fruit to incorporate into a diet plan for weight loss, and they also have several other health benefits. They are low in calories and contain disease-fighting antioxidants, plus they’re packed with vitamins and minerals.
They’re also a good source of satiating fiber, which helps regulate digestion and make you feel full for longer. This can prevent overeating, so you’ll lose more weight in the long run.
In addition, grapes contain resveratrol, a powerful antioxidant that may help to improve insulin resistance, which is a precursor to diabetes and increases risk for obesity. Resveratrol can also reduce hunger cravings and improve metabolism by helping to burn fat cells.
However, grapes can be high in sugar. One cup of red or green grapes contains 15 grams of sugar, which is more than a medium-sized banana.
Pineapple
Pineapple is one of the most calorie-dense fruits, but it’s also an excellent source of several important nutrients for weight loss. It’s a good choice for people who need to maintain a balanced diet, especially because it contains a healthy dose of fiber.
It is also a great source of B vitamins, which are essential for the body’s cellular energy production. Plus, it’s loaded with flavonoids and phenolic acids, two powerful antioxidants that help protect your cells from free radicals.
Bromelain, an enzyme found in pineapple, can also help reduce inflammation and ease pain. It also improves digestion.
A cup of pineapple chunks contains about 13 g of fibre, which promotes a healthy digestive system and prevents constipation.
In addition, pineapples contain a variety of nutrients that can boost your immunity and promote weight loss. It is particularly high in vitamin C, which helps your body fight infection. In addition, it contains bromelain, an anti-inflammatory agent that helps relieve sinus and nose congestion.
