Does eating fruit help with weight loss?

Eating fruit can help you lose weight, especially when you choose fruit over processed foods that are high in added sugar or fat.

Fruits are very beneficial for health - Photo: TTO

Fruits can offer many health and nutritional benefits. Their high fiber content can help you feel fuller, and their natural sweetness can reduce cravings.

Although fruits contain starch and natural sugars, both are essential for a healthy diet and are an important part of weight management and loss.

How does eating fruit help with weight loss?

The link between eating fruit and weight loss is due to fruit helping to increase feelings of fullness and satisfy cravings for sweets. Fruit can be considered a sweet and nutritious snack. Sometimes, fruit can replace higher-calorie foods.

The sugar from fresh fruit is different from added sugar and sweeteners (such as the sugar in baked goods or added sugar in coffee). Because the sugar in fruit is usually less concentrated and contains more water, it also provides fiber and other important nutrients.

For example, one orange can provide: 21.7g of carbohydrates; 17g of natural sugars; 4g of fiber; 53mg of vitamin C; 181mg of potassium; and 14mg of phosphorus. Compared to one teaspoon of sugar, which contains about 4g of carbohydrates and no essential nutrients, fresh fruit is clearly more nutritious.

The best fruits to support weight loss.

There isn't one specific fruit that can be considered the best choice for weight management, but eating a variety of fruits in moderate portions can support weight loss. Choose fruits like apples, bananas, blueberries, grapes, oranges, strawberries, etc., if you like them, as they are beneficial for your health.

The vitamins, minerals, antioxidants, fiber, and prebiotics in fruits are not only good for your health by helping fight chronic diseases, but they also support weight management. Even if you eat plenty of vegetables and skip fruit, you may be missing out on the antioxidants that fruits provide.

Research has also shown a link between fruit consumption and weight loss. One study found that among overweight or obese adults, those who ate more fruit lost more weight than those who didn't.

Another study based on the data of 130,000 adults over 24 years found that eating fruit was associated with weight. Consuming a variety of fruits also provided a greater intake of nutrients and antioxidants.

When is the best time to eat fruit?

Since the starch in fruits provides energy for daily activities, eating fruit is essential. Try incorporating fruit into your main meals and snacks during periods of higher activity throughout the day.

You could eat a banana before exercising , or have berries for breakfast before work. Try pairing an apple with almond butter in the afternoon to provide energy for the rest of the day.

Eating fruit before exercising or before starting your day can provide you with easily digestible carbohydrates and help you maintain energy.

How much fruit should you eat?

The U.S. Department of Agriculture recommends that most adults eat 1.5 to 2.5 cups (250ml cups) of fruit each day.

This can include canned, fresh, dried, frozen fruit, or fruit juice. Try to eat at least half of your daily fruit intake from whole fruit (instead of 100% fruit juice) if possible.

Source: https://tuoitre.vn/an-trai-cay-co-giup-giam-can-khong-20241212080133131.htm