Fruits are very important foods in a balanced diet, as well as essential ingredients if you want to lose weight or keep your weight under control. We review which are the most recommended.
According to the expert source you consult, the recommendations vary, although all nutritionists and experts advise eating plenty of fruit every day. In Spain, doctors advise eating five pieces or portions of fruit a day, a figure that drops to four in the case of the American Heart Association. The fruit is usually low in calories, rich in water and high in fiber, so it is essential in low-calorie diets or for people who want to lose weight.
In fact, eating fruit is associated with lower body weight and lower risk of diabetes, high blood pressure, cancer and heart disease. If you want to know which are the best fruits to keep your weight under control, don’t stop reading.
The best fruits to lose weight
Grapefruit: It is a fruit low in calories and high in vitamins A and C, with low glycemic index and ability to reduce body fat, as revealed by this scientific study.
Apples: They are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large piece. They have satiating potential – so they can control appetite – and reduce fat and cholesterol levels.
Berries: Outstanding for their high nutritional value and low calories, lowering cholesterol and blood pressure. For example, a half-cup (74 grams) of blueberries contains only 42 calories, but provides 12% of the recommended daily amount for vitamin C and manganese, and 18% for vitamin K. One cup of strawberries contains 150% of your daily vitamin D needs. They are anti-inflammatory and antioxidant.
Stone fruits: The family of peaches, nectarines, plums, cherries and apricots stands out for its low glycemic index, low calorie content and nutritional richness, especially in vitamins such as C and A.
Kiwi: They are an excellent source of vitamin C, vitamin E, folic acid and fibre, and have important health benefits such as improving your digestive tract and intestinal health, reducing blood pressure, controlling blood sugar, improving cholesterol and controlling appetite.
Melon: Low in calories and with a high water content, melons are very weight loss friendly foods. They are rich in fiber, potassium and antioxidants such as vitamin C, beta-carotene and lycopene. Ideal for moisturizing and getting nutrients during the hottest months of the year.
Oranges: Like other citrus fruits, oranges are low in calories and high in vitamin C and fiber. They are also very satiating: they fill four times more than a croissant and twice as much as a muesli bar. It is better to eat them whole rather than through juice.
Bananas: When trying to lose weight, many people avoid bananas because of their high sugar and calorie content. While bananas are denser in calories than many other fruits, they are also denser in nutrients, providing potassium, magnesium, manganese, fiber, numerous antioxidants and vitamins A, B6 and C. Their low glycaemic index allows them to control insulin levels and regulate weight, especially for diabetics.
Avocados: We have highlighted on many occasions the benefits of avocados, fruits full of fiber, vitamin K, folate, potassium and healthy monounsaturated fatty acids. Thanks to them you can lose weight, reduce your appetite and reduce cholesterol levels.
Remember that of course – good nutrition should be combined with an exercise routine to achieve greater effectiveness in the goal of losing weight.