Does eating fruit help you lose weight?

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

Fruit is very good for health - Photo: TTO

Fruit can provide many health and nutritional benefits. Its high fiber content can help you feel fuller, and its natural sweetness can reduce cravings.

While fruit contains natural starches and sugars, both are essential to 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 the fact that fruit helps increase feelings of fullness and satisfy sweet cravings. Fruit can be considered a sweet and nutritious snack. There are times when fruit can replace higher calorie foods.

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

For example, one orange can provide: 21.7g starch; 17g natural sugar; 4g fiber; 53mg vitamin C; 181mg potassium; 14mg phosphorus. Compared to 1 teaspoon of sugar, which contains about 4g starch and no important nutrients, fresh fruit is clearly more nutritious.

The best fruits to support weight loss

No specific fruit is the best choice for weight control, but eating a variety of fruits in moderation can help with weight loss. Choose fruits like apples, bananas, blueberries, grapes, oranges, strawberries, etc. if you like them because they have health benefits.

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

Research has also shown a link between eating fruit 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 that followed 130,000 adults for 24 years found that eating fruit was associated with weight gain. Consuming a variety of fruits also provided more nutrients and antioxidants.

When should I eat fruit?

Since the carbohydrates in fruit provide energy for daily activities, eating fruit is essential. Try adding fruit to your meals and snacks during more active times of the day.

You can eat a banana before a workout, or berries for breakfast before work. Try combining 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 carbs and help keep your energy levels up.

How much fruit should I eat?

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

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

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