Because fruit is sweet and yummy, many people think fruit is a cause of weight gain. But facts in studies have shown to suggest the opposite. Surprise! Fruit can help with weight control, go figure.
Several published studies have discovered that increasing daily consumption of whole fruits is inversely related to weight increase, which means that the more fruit taken, the less weight acquired. Eating whole fruit also minimizes the chance of long-term weight gain in adults by lowering overall calorie consumption.
According to researchers, fruit’s benefits may be partly attributable to anti-inflammatory antioxidants and minerals, how fruit consumption modifies the gut flora, and fruit’s propensity to promote satiety. Because whole fruits need chewing and contain fiber and water, they empty the stomach more slowly, increasing fullness and delaying the feeling of being hungry. In addition, eating fruit instead of a higher-calorie snack or dessert lowers total calorie intake.
Fruit components such as vitamins A, E, and C have been known to decrease fat accumulation and belly obesity. Polyphenols, antioxidants found in fruits, are also related to weight loss.
Finally, fiber and antioxidants in fruit have been demonstrated to alter the composition of microorganisms in the gut, perhaps protecting against obesity.
While eating entire fruits in general is excellent for weight management, specific fruits stand out. Here are 15 fruits that either supply critical nutrients related with weight regulation or have been investigated directly for their capacity to aid in weight or body fat management.
Apples
Apples are abundant in polyphenols, which are anti-inflammatory antioxidants.34 They are also high in fiber. One medium apple with peel has over 4 grams (g) of fiber, which accounts for 14% of the Daily Value.
Penn State researchers discovered that when participants ate a sliced apple with 128 calories 15 minutes before lunch, they consumed around 190 less lunch calories. The impact was not observed when the same number of calories were consumed in applesauce or apple juice. Scientists believe this is because solid fruit controls the feeling of hunger more than pureed or juiced fruit.
Avocado
While avocado is nutritionally classified as a healthy fat, it is a member of the fruit family. And, despite having more fat and calories than other fruits, avocado is an excellent choice for weight loss.
For 12 weeks, 105 persons with overweight or obesity were randomly allocated to either a daily meal with one whole avocado or a controled meal with a comparable calorie content and components but no avocado in a 2021 research. The study’s purpose was not to lose weight, but researchers discovered that female avocado group members (but not males) showed a decrease in visceral fat (internal belly fat). The kind of fat directly under the skin surface, that the ratio of subcutaneous fat to visceral fat, was similarly reduced in women. The change showed that fat was being redistributed away from organs, which is also associated with lower health risks.
Another study looked at satiety in 26 overweight healthy people who ate a standardized breakfast followed by lunch meals with or without avocado. Researchers discovered that adding half an avocado (either included in or added to lunches) increased satisfaction ratings by 23-26% and resulted in a 28-40% lower desire to eat for the next five hours compared to avocado-free meals. These kinds of facts should make the avocado a superstar for healthy weight management.
Blueberries
Blueberries are one of the lowest-calorie fruits, with only 85 calories per cup. They are also one of the most antioxidant-rich fruits, with a study indicating that consuming 150g of blueberries daily (about one cup) decreases the risk of heart disease by up to 15%.
In terms of weight control, one study that examined the intake of 16 popular fruits in over 133,000 men and women discovered that those who consumed the most blueberries gained the least weight over a 24-year period.
Blueberries’ anthocyanin antioxidants also aid with weight management. In healthy female twins, higher anthocyanin consumption was related with a 3-9% reduced fat mass and less midsection fat. In other words, the twin who consumed more blueberries had a lower body fat percentage than the sibling who consumed fewer blueberries.
Cherries
Cherries include vitamin C, fiber, and anti-inflammatory antioxidants, but their effect in weight loss may be linked to their ability to promote healthy sleep.
According to studies, those who sleep fewer than seven hours each night are more likely to have higher average BMIs (body mass indexes) and acquire obesity than those who sleep more.
It has been demonstrated that eating both sweet and sour cherries improves sleep quality and amount. Within three days of taking 25 sweet cherries per day, a quantity that contains 110 calories and roughly 4g of fiber, the effects were apparent.
Dates
Dates may be considered a luxurious fruit, but they should not be avoided when dieting. In a 2020 research, 100 type 2 diabetic men and women were randomly allocated to consume no dates or three dates daily. Date eaters did not gain weight throughout the 16-week research and had lower total cholesterol and “bad” LDL cholesterol. Furthermore, HbA1c levels, a measure of blood sugar management over the preceding two to three months, were unchanged, and the date group reported improvements in mental health and general quality of life measurements.
Dates, due to their inherent sweetness, are an excellent sugar alternative in smoothies, cereal, and sweet desserts. A pitted date filled with nut butter and coated in melted dark chocolate is a healthy substitute for confectionery or dessert. Each pitted Medjool date has 66.5 calories and 18g of carbohydrate, of which 16g is sugar and the rest is fiber.
Grapefruit
Grapefruits are high in vitamin C and water content while being low in calories and sugar. A half-pink or red grapefruit has 52 calories, 8.5 grams of sugar, and 2 grams of fiber.
Grapefruit, like apples, has been associated to weight reduction in published research. Furthermore, a five-year data study discovered that habitual grapefruit eaters had greater amounts of vitamin C, magnesium, potassium, and dietary fiber in their systems. Grapefruit intake was also linked to greater levels of “good” HDL cholesterol, lower levels of triglycerides (blood fats) and C-reactive protein (an inflammatory marker), and lower body weights and waist measures in women.
Kiwi
Kiwis are described as sweet and tart, with tastes similar to tropical fruits and berries. One kiwi has around 50 calories and less than 7 g of sugar. Kiwis, like cherries, have been demonstrated to promote good sleep, including the ability to fall asleep quickly and sleep longer.
They may also immediately aid with weight management. In a 2020 study, 22 young individuals with overweight or obesity were encouraged to take two golden kiwifruit per day for six weeks. The kiwi eaters exhibited substantial reductions in inflammatory markers, blood pressure, and body fat at the end of the research.
Lemon
Lemon is high in vitamin C and low in calories and sugar. One entire lemon has fewer than 20 calories, less than 2g of sugar, and 38% of the Daily Value for vitamin C. While the flesh of lemons can be eaten, most people use the juice to flavor water, tea, salad dressings, and sauces.
An older study from 2010 investigated the effect of lemon juice on weight management in 100 obese women in India. After two months, those who supplemented with lemon juice showed statistically significant weight and BMI reductions, mid upper arm, waist, and hip measures, and waist to hip ratios.
Be mindful when using lemon juice. It has been known to damage tooth enamel. So, see your dentist before using it on a regular basis to avoid future dental issues.
Mango
Sweet, juicy mangos may appear luxurious, but they provide research-backed weight reduction and nutrition advantages for men. A seven-year data analysis released in 2022 discovered that male mango eaters had lower BMI scores, body weights, and waist measures than mango non-consumers. Furthermore, compared to non-consumers, mango eaters had much greater daily intakes of fiber, magnesium, potassium, folate, vitamins A, C, and E, and significantly lower intakes of added sugar and cholesterol. However, because this was an observational trial, it has significant limitations, such as patients self-reporting how much mango they ate.
One cup of mango has around 100 calories and 25g of carbohydrate, almost 23g of which is naturally occurring sugar.
Oranges
Oranges represent vitamin C, a substance that helps with immune function, collagen development, bone health, and skin health.
Vitamin C has also been demonstrated to help in fat loss. According to an older study from 2005, persons with appropriate vitamin C status burnt 30% more fat following a moderate bout of exercise than those with low blood vitamin C levels.
Recent research also reveals that those who are overweight or obese may require more vitamin C to attain sufficient status, and that inadequate status is linked to an increased risk of various chronic illnesses, including heart disease.
One orange has 77 calories and 86.5mg of vitamin C, which accounts for 96% of the Daily Value for this important ingredient.
Pears
Pears’ natural ingredients have been demonstrated to lower blood sugar levels, decrease inflammation, and improve lung and heart health. They’re also a wonderful option for weight loss.
In one trial, 40 men and women between the ages of 45 and 65 with metabolic syndrome were randomly allocated to either two medium-sized fresh pears or a calorie-matched control drink daily for 12 weeks. When compared to the control group, pear eaters had considerably lower waist measurements and waist-to-hip ratios.
Over a five-year period, each 10g increase in soluble fiber lowered the rate of visceral fat growth by 3.7% among African American and Hispanic American research subjects aged 18-81 years.
Pomegranate
Pomegranates have a high fiber content. One cup has 145 calories and 7g of fiber, which accounts for 25% of the Daily Value. They’re also high in polyphenols, which have been found to lower inflammation and protect against cancer, neurological disorders (such as Parkinson’s and Alzheimer’s), heart disease, and type 2 diabetes.
Polyphenols have also been shown in studies to have anti-obesity properties. This might be because of their anti-inflammatory characteristics, encouragement of fat breakdown in the body, and beneficial effect on the composition of microorganisms in the gut.
Raspberries
Raspberries are lower in calories and sugar, higher in fiber, and richer in polyphenols than many other fruits. One cup of fresh raspberries has around 18g of carbs and calories. Fiber accounts for about ten of those carbohydrate grams, whereas sugar accounts for slightly under seven.
Raspberries have also been shown to help regulate post-meal blood sugar levels in adults with overweight or obesity, prediabetes, and insulin resistance. Research suggests that foods that elicit a lower post-meal glucose (blood sugar) response may be useful as part of an overall obesity strategy.
Strawberries
Strawberries, like other berries, are low in calories and sugar while being high in fiber and antioxidants. One cup uncooked has 52.5 calories and 11g of carbohydrate, including about 3g of fiber and 8g of sugar.
Strawberries have been studied for their anti-cancer, metabolic syndrome, heart disease, diabetes, neurodegeneration, and obesity properties.
Berries, particularly strawberries, have even been advocated as a therapy for obesity-related inflammation, which raises the chances of different illness like type two diabetes, cancer and heart disease.
Watermelon
Watermelon is fairly delicious, but studies have shown that its water, antioxidants, minerals, and fiber can help with healthy weight reduction. For four weeks, 33 adults with overweight or obesity had 2 cups of watermelon or the same number of calories from low-fat cookies. Watermelon eaters reported feeling more satisfied for up to 90 minutes, which indicated they felt less hungry, fuller, and less inclined to eat more. Body weight, BMI, waist-to-hip ratios, systolic blood pressure (the top number), and oxidative stress, an imbalance in the body that leads to cell damage, all decreased significantly in the watermelon group.
Watermelon has less calories than many people believe. One cup has 46.5 calories and approximately 12g of total carbohydrate, with around 10g as sugar and the remaining as fiber.
Fruits to Avoid When Losing Weight
According to research, whole fruits help with weight control in general. Some study suggests that fruit juice, which is poor in fiber and high in calories, may be associated with weight gain in children.
In terms of adults, a recent research review stated that, until further studies are available, current Dietary standards for Americans (DGA) fruit juice standards should be followed since daily consumption of modest amounts of 100% fruit juice may be part of a balanced diet.
It has been suggested to buy 100% fruit juice so you can drink up to four ounces per day to fulfill a healthy dietary pattern.
But, avoid juice that has added sugar.
How to Eat Fruits for Weight Loss
Fruit is nutritious, but it should be taken as part of a well-balanced diet. Fruit consumption should be limited to two cups per day as part of a 2,000-calorie diet, according to the standards.
To increase your fruit intake without surpassing your calorie needs, try the following ideas:
Blend fresh or frozen Fruit, leafy greens, lean protein (such as tofu or Greek yogurt), and almonds into a smoothie.
Fruit can be added to vegetable meals such as entrée salads, stir-fries, and slaws.
Fruit with protein and healthy fat from nuts, seeds, nut/seed butter, or hummus is a great snack.
Choose fruit instead of sweets or baked products.
The Final Two Cents
Whole fruits are part of a nutrient-dense diet that has been demonstrated in studies to help with weight control and general health. While some fruits have been researched separately for weight reduction results, it is crucial to consume a diverse range of fruits in terms of color and kind in order to increase total nutrient and antioxidant consumption.