Making fruit a staple in your daily diet can provide many health and nutritional benefits. For some people, the added benefit may be that fruit can actually help with weight loss.
Sometimes, fruits are criticized for containing carbohydrates and natural sugars. But both components are part of a healthy diet and can be part of your weight loss or management journey.
What Are the Best Fruits for Weight Loss?
Indeed, there is no specific fruit that can be chosen as the best choice for weight management. This is because various fruits (all fruits) in moderate amounts help with weight loss.
The natural substances in fruits, including vitamins, minerals, antioxidants, fiber, and prebiotics, are very beneficial for you, not only to prevent chronic diseases, but also to manage your weight. Even if you eat a lot of vegetables, not eating fruits means missing out on the unique antioxidants they provide.
Studies have even shown a link between fruit intake and weight loss. One study found that among adults who were overweight or obese, those who ate more fruit lost weight better than those who didn’t. Another study followed more than 130,000 adults for 24 years and found that fruit consumption was associated with improved weight loss over time.
Just try to consume a variety of fruits to expose your body to the widest range of nutrients and antioxidants.
Does It Matter When You Eat Fruit?
Since the carbohydrates in fruits help promote activity, it’s also important when to eat fruits.
Try adding fruit to your meals and snacks during the more active times of the day. This could mean eating a small banana before your workout or breakfast and berries before going to work, then pairing apples with almond butter in the afternoon to help get through the rest of the day.
Eating fruit before exercising or before starting your day will provide you with easy-to-digest carbohydrates and keep you energized.
How Much Fruit Should You Eat?
The USDA recommends that most adults should eat 1.5 to 2.5 cups of fruit per day. This can include canned, fresh, dried, frozen, or juiced fruits. But at least half of your daily intake should come from whole fruit (not 100% juice).
Fruit is a healthier alternative to most high-calorie snacks. The key to eating fruit in moderation is to replace those high-calorie snacks with low-calorie fruits.
Why Do Fruits Help with Weight Loss?
This connection may be due to the fact that fruits help to increase satiety and satisfy sweet tooth cravings. Fruits can give you another dessert or dessert option. They can also replace high-calorie foods from time to time.
The sugar in fresh whole fruit is not the same as added sugar, which is the refined sugar used to sweeten food (think sweetened almond milk or a spoonful of sugar added to your morning coffee).
This is because the naturally occurring sugars in fruits have a much lower concentration and are bundled with water and many key nutrients. For example, one large orange can provide:
- 21.7 grams of carbohydrates
- 17 grams of natural sugar
- 4 grams of fiber
- 53 mg vitamin C
- 181 mg potassium
- 14 mg phosphorus
In comparison, 1 teaspoon of sugar contains about 4 grams of carbohydrates but does not contain any nutrients. Essentially, whole fresh fruit and added sugar don’t fall into the same category.
Conclusion
Fruits are highly nutritious. The effect it has on your weight depends on when you consume it and whether you use it as a substitute for high-calorie foods. Giving up fruit altogether can be counterproductive and negatively impact your overall health. Instead, strike the right balance to reap all the benefits of fruit while still achieving your weight loss goals.
