In a world, flooded by misinformation about diet and weight loss, figuring out which foods to eat and which to avoid can feel like an endless maze. One minute you can read a social media post that encourages you to cut all the fruits to lose weight. Then come across a podcast that praises some fruits for their nutritional benefits, but demonizes others.
Against the background of all this confusion, it is crucial to focus on balanced, evidence -based guidelines that promote sustainable habits for long -term health and weight management. Fortunately, we turned to nutrition experts – registered nutritionists – to dispel the myths around the intake of fruits and weight loss. We have also compiled a list of six “bad” fruits that you need to include in your diet to promote healthy weight loss.
1. Bananas
Bananas are often misled as fruit # 1 to avoid weight loss. This misconception usually arises from the fact that medium banana contains 14 grams of natural sugar. Kayley George, MS, RD, LD, the founder of the healthy weight loss diet, explains that the sugar content varies depending on the maturity of the banana, with unripe, green bananas containing the most sugar. “Green bananas are also known as persistent starch, which is great for a healthy gut and overall weight loss,” she explains.
But even if you choose a yellow banana, the natural sugar in this sweet fruit has a low to an average glycemic index, which means that it raises your blood sugar levels gradually instead of causing a quick jump, says George. And that’s not all – bananas pack only 105 calories and deliver 3 grams of fiber, making them a weight loss winner. So, do not hesitate to peel the banana without guilt and enjoy it as a lunch breakfast or mix it in our delightful puree from Kale & Banana to enhance your daily fiber intake.
2. Mango
Mango grief may seem like a bad idea if you are trying to lose weight, but the opposite is true! These juicy tropical fruits contain approximately 3 grams of fiber and only 99 calories per cup. “Because calorie deficiency is important for weight loss, it can be useful to exchange higher-calorie treats for things that are lower-calorie-but also delicious and satisfying,” says Cassie Black, Ms, RD, founder of Dietitian for fat loss. That is why she recommends enjoying mango as a sweet and nutritious alternative to sweet, high -calorie snacks. This way you can enjoy a delicious treat like our mango coconut chia pudding without sacrificing aroma.
Plus, George shares more good news: some studies suggest that consumption of mango, especially for men, can help reduce body weight and waist circumference compared to those who do not consume fruits. So, adding mango to your diet not only brings an outburst of taste, but it can also contribute to your weight management goals.
3. Pineapples
Pineapples should be praised not only because of their acute sweetness, but also for their potential to promote weight loss. “The pineapple contains an enzyme called bromine, which has been shown to have a positive effect on glucose metabolism, as well as on insulin resistance – and from which they help to help the better balance of blood sugar,” Black explains. As mentioned above, achieving balanced blood sugar levels helps the body touch and burn fat, promoting more effective weight management.
Not to mention that pineapple is low in calories and a good source of fiber, offering 83 calories and 2 grams of fiber per cup. If you are looking for a funny way to add more pineapple to your diet, consider brushing our refreshing pineapple nice cream, fruit and healthy alternative to ordinary ice cream without added sugar.
4. Apples
An apple a day not only keeps the doctor away – it can also maintain weight management! “Apples are known for being low in calories and high in water and fiber, which can help you stay more full for longer,” explains George. Along with the content of 104 calories and nearly 5 grams of fiber, medium apple is also charged with antioxidants fighting diseases. Antioxidants in apples help fight oxidative stress, which is associated with conditions such as cardiovascular disease, diabetes and obesity. Apples can therefore reduce weight gain through their antioxidant activity. Just be sure to keep the skin of your apple to get all the antioxidants and fiber, George says. Better yet, try our highly appreciated caramel Apple-inspired at night oats for an easy breakfast.
5. Grapes
Although the grapes are high in sugar, they are not the villains of weight loss that are often made. These juicy gems are low in calories (104 calories per cup) and loaded with water, which Black explains that it helps with hydration and satiety. This makes them an excellent choice for those who practice a volumetric diet, which focuses on eating larger amounts of low-calorie foods high in water and fiber. “As for volume, grapes are a great way to get more blast for your dollar, as one service equals a full glass,” she stresses.
In addition, George explains that grapes are rich in antioxidants, most notably resveratrol, which has anti-inflammatory properties that can help weight loss. However, more research is needed to confirm this finding. To get this potential benefit, try our sharp chicken salad with grapes or broccoli salad and grapes during your next lunch break.
Related: 8 moisturizing foods to help you achieve your water goals
6. Avocados
Avocado can pack more calories and fat than other fruits on this list, but they are full of eating, deserving a place on your plate. One avocado has only 1 gram of sugar and boasts a huge 13.5 grams of fiber, which can put a large indentation in your daily fiber goals and maintain weight loss, says George.
On top of that, avocado contains healthy monounsaturated fats, which helps to increase satiety, balance blood sugar levels and reduce desire, explains both nutritionists. Studies show that regular consumption of avocado can reduce the risk of overweight or obesity and support weight loss. To include this weight that is suitable for weight, consider making our vital humus on avocado or our heart salmon avocado.
Connected: Is breakfast health if you are trying to lose weight? Here’s what nutritionists say
Is the fruit for weight loss bad?
Aims, fresh fruits that contain natural sugar are not bad for weight loss; Studies show that it increases weight loss. As for weight management and overall health, the key is to limit the added sugar, such as the type found in cookies or candy, without condemning natural sugars in the fruits. After all, judging fruits based solely on sugar content, it simplifies its full nutritional value. In fact, the fruits offer much more than just simple carbohydrates.
Descending with vitamins, minerals, antioxidants and fiber, “fruits are the final package of nature,” says George. She explains that more special fibers in the fruit help prevent blood sugar spikes that you would experience an equivalent amount of refined sugar. When blood sugar is balanced, the body is able to access and burn the stored fat more efficiently, she adds. In fact, studies have found that fiber intake promotes weight loss in overweight or obese adults that follow a calorie -limited diet. It is therefore recommended to consume at least 25 to 38 grams of fiber per day.
Black bells, saying that “fruits are also a great way to increase food volume without a significant increase in calories.” This is because, in addition to being low in calories and an excellent source of fiber, the fruit is also a source of water. Fiber adds loose to the diet and slows down the emptying of the stomach. The water connects to the fiber, forming a gel that expands the stomach. Together, they contribute to the feelings of completeness and help control hunger. In addition, the fruit provides a natural and pleasant sweetness that satisfies the desire for sweet snacks without derailing the progress of weight loss.
Our expert takes
However, you may have heard or read online, there are no “bad” fruits for weight loss or overall. All fruits fit into a well -balanced diet when consumed in appropriate portions. Each fruit offers unique nutritional benefits, such as fiber, antioxidants, healthy fats and water content, all of which contribute to the effective weight management. So, instead of worrying about natural sugar in the fruit, it is important to look at the entire nutritional profile. More importantly, no group of foods can lead to drastic changes in weight. Instead, your overall choice of diet and lifestyle has the most impact on achieving and maintaining a healthy weight.
Related: Error # 1 that people make when they start a new diet, according to a nutritionist
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