In a world that has a disinformation about diet and weight loss, finding out which food to eat and avoiding can feel like a endless maze. You can read a social media record for one minute that encourages you to cut out all the fruits to lose weight. Then you are confronted with a podcast, which praises some fruits for their nutritional benefits but demonstrate others.
Despite this confusion, it is very important to focus on balanced, evidence -based recommendations that promote sustainable habits for long -term health and weight management. Fortunately, we contacted nutrition experts – registered nutritionists – to dispel the myths associated with fruit consumption and weight loss. We also made six “bad” fruits you should add to your diet to promote healthy weight loss.
1. Bananas
Bananas are often false as fruits no. 1 to prevent weight loss. This misconception usually stems from the fact that the average banana contains 14 grams of natural sugar. The founder of Kayey George, MS, RD, LD, the founder of healthy weight loss nutritionists explains that the sugar content varies depending on the banana maturation, with unripe, green bananas containing the lowest sugar content. “It is also known that green bananas are highly resistant to starch, which is perfect for healthy intestines and overall weight loss,” she explains.
But even if you choose a yellow banana, natural sugar in this sweet fruit has a low or medium glycemic index, which means it increases blood sugar gradually rather than causing a fast spike, says George. And that’s not all – a banana packs only 105 calories and delivers 3 grams of fiber, so they are winners for weight loss. So, do not hesitate to peel the banana without guilt and enjoy it as noon snack or mix it into our great cabbage and banana cocktail to increase your daily fiber consumption.
2. Mangoes
Mangoing on mangoes may seem a bad idea if you are trying to lose weight, but vice versa is true! These juicy tropical fruits contain about 3 grams of fiber and only 99 calories per cup. “Because the calorie deficit is important for weight loss, it can be useful to replace higher calorie treats for those who are lower in calories, but also delicious and satisfy,” says Cassie Black, MS, RD, Fat Lond Dietan founder. That is why she recommends enjoying mangoes as a sweet and nutritious alternative to sweet, lots of calories for snacks. In this way, you can enjoy a delicious delicacy like our mango coconut chia pudding without losing its taste.
In addition, George shares more good news: some studies show that mango use, especially in men, can help reduce body weight and waist compared to those who do not consume fruit. Thus, adding mangoes to your diet not only gives you taste, but can also contribute to your weight management goals.
3. Pineapple
Pineapple should be praised not only for their sharp sweetness, but also for their potential to promote weight loss. “The aneans contain an enzyme called bromelain, which has been proven to have a positive effect on glucose metabolism and insulin resistance – both help maintain better blood sugar,” Black explains. As mentioned above, the achievement of a balanced blood sugar in the blood helps the body to use and burn fat, promoting more effective weight control.
Not to mention that pineapple calories is low and is a good source of fiber, it contains 83 calories and 2 grams of fiber per cup. If you are looking for an interesting way to add more pineapple to your diet, consider whipping our refreshing pineapple beautiful cream, fruit and healthy alternative to regular ice cream, without added sugar.
4. Apples
Not only does Apple prevent your doctor away – it can also maintain weight management! “Apples are known for being low in calories and a lot of water and fiber, which can help you stay fuller longer,” George explains. Along with 104 calories and nearly 5 grams of fiber, medium apple load is also with antioxidant battles with disease. Apple antioxidants help to fight the oxidative stress that affects cells, which is associated with conditions such as cardiovascular disease, diabetes and obesity. Therefore, apples can reduce weight gain through their antioxidant activity. Just be sure to keep your skin on an apple to get all the antioxidants and fiber, says George. Better yet, try our highly rated caramel apple inspired by oats to make breakfast easier.
5. Grapes
Although the grapes are rich in naturally occurring sugar, they are not villains due to weight loss, they are often present. These juicy gemstones contain low calories (104 calories per cup) and load with water, which explains black color helps with hydration and satiety. This makes them a great choice for those practicing volume meals, which focuses on eating larger quantities of low calorie foods rich in water and fiber. “When it comes to loudness, grapes are a great way to get more explosion for your money, because one serves is equivalent to one full cup,” she emphasizes.
In addition, George explains that grapes are rich in antioxidants, especially resveratrol, which have anti -inflammatory properties that can help you lose weight. However, more research is needed to confirm this conclusion. To take advantage of these potential benefits, try our spicy chicken salad with grapes or broccoli and grape salad during your next lunch break.
Related: 8 moisturizing foods to help you achieve your water goals
6. Avocados
Avocados can pack more calories and fat than other fruits of this list, but they are packed with nutrition deserving your plate area. One avocado contains only 1 gram of sugar and boasts 13.5 grams of fiber, which can add a large date in your daily fiber goals and maintain weight loss, says George.
In addition, avocados contain healthy monounsaturated fats that help increase satiety, balance blood sugar and reduce cravings, and explain both nutritionists. Studies show that regular avocado use can reduce the risk of overweight or obesity and maintain weight loss. To incorporate these weights friendly fruits, consider making our vibrant avocado humm or sincere salmon built -in avocados.
Related: Are you snacking if you try to lose weight? That’s what nutritionists say
Does fruits damage weight loss?
Hello fresh fruit containing natural sugar is not bad to lose weight; Studies have shown that it increases weight loss. When you need to manage weight and overall health, the most important thing is to limit added sugar, such as a type of biscuit or candy, without condemning natural sugar in the fruit. After all, when assessing the fruit based only on its sugar content, it is too simplified by its nutritional value. In reality, fruits offer much more than just ordinary carbohydrates.
Exploding with vitamins, minerals, antioxidants and fiber, “fruits are the main transaction of the natural package,” says George. She explains that the fruit fiber especially helps prevent the blood sugar levels you experience an equivalent of refined sugar. When blood sugar levels are balanced, the body can achieve more efficiently and burn fat, it adds. In fact, studies have revealed that the use of fiber is promoting weight loss in adults with overweight or obesity that follows a diet with calories. Therefore, it is recommended to consume at least 25 to 38 grams of fiber per day.
Black calls say, “Fruits are also a great way to increase the amount of food without increasing calories.” This is because, in addition to being low in calories and a great source of fiber, fruits are also a source of water. The fiber adds a diet amount and slows down stomach emptying. The water connects to the fiber, forming a gel that expands the stomach. Together, they contribute to fullness of fullness and help control hunger. In addition, the fruits give a natural and pleasant sweetness that satisfies the cravings for sweet snacks without moving weight loss progress.
Our expert is taking
Despite what you may have heard or read online, there are no “bad” fruits for weight loss or in general. All fruits are suitable for well -balanced diet when used in the right portions. Each fruit offers a unique nutrition benefit, such as fiber, antioxidants, healthy fats and water, which contributes to effective weight management. So, instead of worrying about natural fruit sugar, it is important to look at the entire nutrition profile. More importantly, no food group can cause drastic weight changes. Instead, your overall diet and lifestyle choice has the greatest impact on gaining and maintaining healthy weight.
Related: According to the “dietitian” data
Read the original article about Eatingwell