It is common knowledge that fruit is a staple part of a healthy diet. It is astoundingly packed with a variety of vitamins, nutrients, antioxidants and fiber. Fruit has even been directly correlated with reduced risks of diabetes and heart disease. Despite this, people still believe that because fruits contain a high amount of natural sugars compared to other food like vegetables and grain, it may increase inches around the waistline or add up to weight. So let’s dive into the potential effects of fruits on weight loss.
Feel Full All Day
In addition to fruits being low in calories, it is also greatly filling due to its high fiber and water content. On account of that, fiber moves gradually throughout the digestive tract which heightens digestion time, leading to increased feelings of fullness.
Several studies have shown that fiber can also lead to reduction in appetite and intake of food. In one study, consuming a meal high in fiber reduced appetite, blood sugar, and intake of food in healthy adult males. Other studies have shown that increase intake of fiber can help promote weight loss and decrease the risks of weight and fat gain.
Another research done in 2005 that the combination of high-fiber supplement with a low-calorie diet significantly caused higher chances of weight loss than low-calorie diets without fiber supplements. In addition, fruit contains a heightened amount of water. This will allow you to consume fruit in a large volume and feel satiated with very few calories consumed.
Low In Calories, High In Vitamins
Fruits are vitamin-dense food which are low in calories and high in fiber, antioxidants and minerals. One large Valencia orange can meet 163% of your daily vitamin C needs, which is essential component to your immune system’s health. Another example, a medium Cavendish banana can provide 12% of your daily need of potassium, which is an important factor in regulating the heart, muscle and nerve activity.
Fruits are increasingly high in antioxidants, which assists the body in releasing oxidative stress and it may lower the risk of some diseases like diabetes and even cancer. Moreover, most fruits contain high amounts of fiber, which can promote good digestion, enhance gut health, and develop the feeling of fullness.
Since fruits are low in calories, including it in your diet may decrease your daily calorie intake while still providing you your daily nutrient needs. A small Fuji apple contains just 77 calories, though it provides 4 grams of fiber, which consists of 16% of your required daily intake. Other fruits with similar calories are red grapes. Just half a cup or 76 grams of grapes contains 52 calories. While 74 grams or half a cup of blueberries provides just 42 calories.
Natural Sugars VS. Added Sugars
Natural sugars found in fruits are incredibly different from added sugars that are usually found in processed or canned products. These two types of sugars have very different effects associated with your health.
There are two common types of sugar; fructose and glucose. Fruits contain a combination of glucose, fructose, and sucrose sugars. When consumed in large amounts can be dangerous and may contribute to health problems like obesity, liver disease, and some heart complications.
Therefore, a majority of people are looking to consume less fruit in their diet when trying to lose weight. However, it is crucial to distinguish the great amounts of fructose in added sugars rather than the minimal amounts of it in fruit. Fructose is only dangerous when consumed or eaten in large amounts as it would be extremely difficult to consume enough fructose when eating fruits. Additionally, the high content of fiber and polyphenol in fruit help reduce the rise of blood sugar caused by sucrose and fructose sugars.
Dried Fruits And Fruit Juices
Some dried fruits are very well-known for their health benefits. An example are prunes which are known for its laxative effect that help treat digestive problems like constipation, while dates, on the other hand have a very potent anti-inflammatory and antioxidant properties. Though dried fruits are highly nutritious it also contains high amounts of carbs, excess sugars and calories so it is best to eat these dried treats moderately.
Fruit juices on the other hand are a different story. Since they are processed and filtered they are usually stripped off of its high fiber content which are found in the skin and meat of the fruit. They add excess sugars and other preservatives which dismisses the “Low Calorie, High Nutrient” factor about it. Fruit juices are also associated with obesity as a result of the latter. So it is best not to consume processed fruit drinks or juices.
Needless to Say
Fruits are nutrient-dense, low-calorie, and incredibly filling food which are great for weight loss; better to consume whole, fresh fruit rather than packaged juices. Overall, fruit is just a small fraction of a whole diet. It is best to eat a balanced diet, drink plenty of water and do lots of exercise to achieve your weight loss goal on the healthiest way possible.