Not all fruits are created equal. Though fruits provide many necessary vitamins, minerals, fiber, and water, several are high in fructose (a type of sugar) and can increase calorie intake. There’s no need to eliminate fruit from your diet; you just have to be more selective. In this blog, we’ll tell you about some of the best fruits for weight loss that you can safely add to your diet.
Is fruit healthy for weight loss?
The short answer is yes, but with one caveat: not in excess.
Depending on your weight-loss approach, you may have to avoid fruit due to the carbs and calories that many of them contain. For instance, if you’re following the ketogenic diet, the added carbs from a banana may throw off your progress. Compare this to a fatty avocado, which fits right in with the keto diet.
If your weight-loss approach isn’t strict, you can, and should, add fruit to your diet to ensure you’re getting the benefits of some essential nutrients. If you have to choose between refined sugar and natural sugars like fructose, always go natural. Unlike refined sugars, remember that the fiber found in many types of fruit moderates the body’s absorption of sugars, mitigating insulin spikes.
Finally, note that we’re talking about solid or whole fruit here, not juice. Juicing is, unfortunately, not beneficial in weight loss. As you liquify or blend solid pieces of fruit into juice, not only are you losing most of the fiber, you’re also significantly reducing the antioxidant capacity and phytonutrients of the fruit. The one exception to this rule is tomato, whose antioxidant capacity increases as a juice.
Ordinary Fruits that are Powerful Fat Burners
Fruits can act as powerful fat burners because they help you control your appetite and keep sweet cravings under control. Many fruit types are packed with antioxidants and other nutrients but are relatively low in carbs and calories. Here are a few of the best fruits for weight loss that you’ll find in your local grocery store or farmer’s market.
When possible, opt for locally-sourced, in-season fruit.
Whether you’re on a low carb diet or not, blueberries are your best friends. Their high antioxidant content shields your body from free-radicals that contribute to diseases like cancer. Besides being anti-inflammatory, they’re also high in phytoflavinoids (compounds that help alleviate stress), vitamin C, and potassium.
If you don’t have blueberries on hand, other berries are equally good, such as raspberries, blackberries, and strawberries.
Apart from mouth-watering and delicious, grapefruits have few calories (about 40), plus a low glycemic index (GI), meaning they slowly release sugar into the bloodstream and thus inhibit insulin spikes often related to diabetes. Grapefruit is a good source of vitamins A and C. They are generally more nutritious and less calorie-dense than other citrus fruits.
Though avocados are a fatty, calorie-rich, and mostly imported fruit, studies indicate that these delicious alligator pears (as they are sometimes called) contribute to weight loss. Avocados boost metabolism by speeding up the transformation of fat into energy. Thanks to their fiber and fat content, they fill you up quickly and are an excellent substitute for other, less healthy, fatty foods.
When it comes to avocados, remember to eat them in moderation; they are a calorie-dense fruit at 160 calories per 100 grams. Also, if you’re looking for a good potassium source, avocado it is. 100 grams contain 485 milligrams of potassium, which is 20% of your recommended daily value. Three times as much as a banana.
That’s right; tomatoes are considered a fruit—it’s practically common knowledge by now. Whether in whole or juice form, tomatoes are a rich source of nutrients, including carnitine, an amino acid that regulates energy metabolism. As with all the best fruit, tomatoes are high in fiber.
Plums and Other Stone Fruits
Though they aren’t always in season, stone fruit, like plums, peaches, cherries, apricots, and nectarines, are terrific snacks that enable weight loss thanks to their low-calorie and nutrient-rich content. As you might already know, plums are high in fiber and will kick your digestion right into gear! They generally help the body release toxins and function more smoothly—something we could all use!
Yes, the apple. You probably already have an apple packed away somewhere. This tasty treat, which comes in several varieties, only has about 10 grams of sugar and aids with digestion. If you have to choose between chips and an apple, you know what to do.
Which fruit should be avoided for weight loss?
In contrast to the best fruits for weight loss that we listed above, you should avoid consuming those with very high sugar content and a low nutritional value. Remember, nearly all fruit juices fall into this category due to their high sugar content.
Fruits like mango, grapes, and pineapple are high in sugar, and while it’s never wrong to indulge every once in a while, you don’t want to eat these regularly if you’re watching your calorie intake.
You should also avoid dried fruit; it is essentially the candy of the fruit world. The sugar content in all types of dried fruit is relatively high, and you should consume these treats sparingly. Again, if it’s between a small handful of raisins or a Snickers bar, you’re still better off eating dried fruit or applying the 5-second rule!
When choosing a healthy, weight-loss-friendly fruit option, choose the one with the highest fiber and nutrient index and eat it in moderation. Simply make sure you have one or more of the best fruits for weight loss on hand for when the cravings begin. Don’t purchase unhealthy snacks that might otherwise tempt you.
Your body knows how to process whole foods like fruit and, if you substitute them for a far less healthy snack or eat them before a meal to reduce food intake, you really can’t go wrong.