Do people who are trying to lose weight need to limit their intake of sweet fruits?

When trying to lose weight, we often cut back on sweets, soft drinks, and sugary foods. However, one question arises: should we limit sweet fruits like durian, jackfruit, mango, or bananas, since they also contain a lot of sugar?

Fruits contain natural sugars such as fructose, glucose, and sucrose. However, the key difference is that these sugars are combined with fiber and water. These two factors help the body digest and absorb sugars and starches more slowly compared to consuming sugar from soft drinks or sweets, according to the health website Healthline (USA).

Bananas, mangoes, grapes, pineapples, and dragon fruit are all sweet fruits that contain many important nutrients.

PHOTO: N. Quy created using AI

Does the sugar in fruit actually cause weight gain?

Thanks to their high fiber content, fruits help prolong feelings of fullness, curb cravings, and contribute to stable blood sugar levels after meals. Additionally, most fruits have a low energy density, meaning they provide relatively few calories relative to their weight. Therefore, a serving of fruit often provides a greater feeling of satiety than many snacks with the same calorie count.

People trying to lose weight may worry that the fructose in fruit could cause weight gain. However, scientists say it's important to distinguish fructose from fruit from fructose found in processed foods or sugary drinks.

Studies show that consuming too much fructose from soft drinks and processed foods can lead to weight gain. This is because they are often very high in calories but provide little feeling of fullness. Meanwhile, whole fruits contain more water and fiber, making them less likely to be overeaten.

Sweet fruits like bananas, mangoes, grapes, pineapples, and dragon fruit remain highly nutritious foods. Bananas provide potassium, vitamin B6, and fiber. Mangoes are rich in vitamin C, vitamin A, and antioxidants. Grapes are also a source of polyphenols beneficial for cardiovascular health.

If these fruits are completely eliminated from the diet, people trying to lose weight may miss out on many important nutrients, says Natalie Rizzo, a New York City-based nutritionist.

How can I eat fruit to support effective weight loss?

Although fruit is a healthy food, that doesn't mean you can eat it without limits. Some fruits contain significantly more calories than others.

For example, durian, jackfruit, or dried fruit often provide a high number of calories per serving. Therefore, people who are trying to lose weight should pay attention to the portion sizes of these sugary fruits to avoid excess calories.

To reap the benefits of fruit for weight loss, prioritize whole, fresh fruit over juices or smoothies with added sugar.

In addition, you can combine fruit with foods rich in protein or healthy fats to increase feelings of fullness. For example, apples with plain yogurt, or bananas with nuts, according to Healthline .

Source: https://thanhnien.vn/nguoi-dang-giam-can-co-can-han-che-trai-cay-ngot-185260531134128313.htm