Fruits that help or harm weight loss
Very often, fruits are used to lose weight, even being applied as intense diet regimens that could harm the health and proper functioning of the body. They might even promote weight gain. Do you wonder if there are fruits that make you fat or impair weight loss? In this post we are going to talk about it.
Like everything in life, excesses must be avoided. As happened to Steve Jobs, co-founder of Apple and other computer companies, who deteriorated his health due to the abuse of fruits, especially apples, since he practiced frugivory or fruitarianism.
So you should know which fruits are fattening and which ones help you lose weight, so you can choose fruits that are less fattening . As I already mentioned, without abusing them.
What does our body need to function optimally?
For our body to function healthily, it needs more than forty nutrients a day to regulate metabolism, a quantity and variety that cannot be provided by a single food group.
That is why the diet must be varied and balanced between the macronutrients proteins, fats and carbohydrates, and the micronutrients vitamins and minerals.
It should be kept in mind that foods contain unequal amounts of nutrients. The meats stand out for their protein and iron content; fish, for its omega-3 fatty acids; green leafy vegetables, for their folate and magnesium content; and fruits, for their contribution of vitamin C, folates and potassium.
In milk, calcium and vitamin D stand out, while in vegetable oils such as olive and sunflower, and in nuts, the amount of vitamin E stands out.
Are fruits just sugar?
Fruits make up a colorful and varied group of foods, considered essential and irreplaceable in the context of a healthy and balanced diet. And it is that they are a source of the micronutrients necessary for the body.
But fruits are just sugars (fructose or glucose) and totally lacking in other essential nutrients such as high biological value proteins and lipids or fats.
We must be very aware and remember that fructose is the predominant natural sugar in most fruits, being responsible for its delicious sweet flavor when ripe.
However, fructose is questioned today for its exaggerated use as a sweetener additive in processed foods. In addition, various investigations have shown that it is harmful, since it favors fat deposits in the liver, causing liver deterioration. It also alters plasma lipids with an increase in triglycerides and bad cholesterol or "LDL2" that causes coronary damage.
There are epidemiological studies in humans that indicate that fructose is more harmful when taken as a liquid, either in fructose-sweetened beverages or fruit juices. And it is for this reason that they should be consumed whole, since this is how the fiber that improves the absorption of sugars and the metabolization of nutrients is also ingested.
Why is it advisable to consume fruits, despite their sugar content?
Guidelines for maintaining a healthy diet and lifestyle have a concrete scientific basis. The consumption of vegetables and fruits in a balanced and balanced diet has been shown to have benefits for the body, which has been shown in numerous clinical trials and scientific investigations that have confirmed its antioxidant effects.
Both the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations ( FAO ) recommend a minimum consumption of 400 g of fruits and vegetables per day (excluding potatoes and other tubers) to "improve general health and reduce the risk of certain non-communicable diseases”.
This is equivalent to 3 servings of fruit and 2 servings of vegetables per day. Although recent investigations have shown that the number must be higher, requiring the consumption of at least 10 cups of fruits and vegetables a day.
This intake is related to the contribution of all micronutrients: vitamins and minerals that the body needs to function properly.
And it is that these vitamins and minerals are cofactors of the enzymes that are in the cells and intervene in 99% of the metabolic reactions that occur in the organism and neutralizing the free radicals that are so toxic for the human body.
How to detect which fruits are suitable for losing weight and which are not?
When choosing, you should know which are the fruits that are least fattening due to their caloric intake and at what time it is best to consume them.
The amount of water it contains should be verified, since this parameter is the one that indicates which fruits lose weight and which fruits gain weight.
Those that contain a lot of water, such as watermelon or melon, have a low caloric load, because water is caloric (no calories).
Concentrated fruits, that is, those that do not have much water content, have more calories. At this point, of course, dehydrated ones such as raisins and dried apricots, for example, stand out.
Based on this, we can no longer think that any fruit can be eaten at any time.
What fruits to avoid to avoid gaining weight?
As I have mentioned, there are no fruits that are fattening, but there are some that you should eat with caution.
The fruits that I will name below have little or no amount of water and contain more calories. I indicate its caloric and carbohydrate content so that you know its contribution:
Coconut ( Cocos nucifera )
Coconut is the fruit that has the most calories. 100 g provide 354 calories, 15.23 g of carbohydrates, 6.23 g of sugars, 9 g of dietary fiber.
Bananas ( Musa x paradisiaca )
The banana is a fruit rich in carbohydrates. 100 g provide 134 calories, 22.84 g of carbohydrates, 12.23 g of sugars, 2.6 g of dietary fiber.
Cherries ( Prunus avium )
Small, sweet cherries are high in fructose. 100 g provide 58 g calories, 14.77 g carbohydrates, 11.58 g sugars, 1.9 g dietary fiber.
Date ( Phoenix dactylifera )
Ripe dates have a high sugar content with around 80%. Therefore, it is used as a natural replacement for refined sugars. It has a high glycemic index. 100 g provide 282 calories, 75.03 g of carbohydrates, 63.35 g of sugars, 8 g of dietary fiber.
Soursop ( Annona muricata )
Soursop is a fruit rich in carbohydrates. 100 g provide 64 calories, 16.52 g of carbohydrates, 16.02 g of sugars, 0.5 g of dietary fiber.
Fig ( Ficus carica )
100 g of figs provide 74 calories, 19.18 g of carbohydrates, 16.26 g of sugars, 2.9 g of dietary fiber.
Passion fruit ( Passiflora edulis )
It is an exotic fruit that can be obtained in any greengrocer today. 100 g provide 97 calories, 23.38 g of carbohydrates, 11.2 g of sugars, 10.4 g of dietary fiber.
Mango ( Mangifera indica )
Mango is a fruit rich in carbohydrates. 100 g provide 65 calories, 17 g of carbohydrates, 14.8 g of sugars, 1.8 g of dietary fiber.
Red grapes ( Vitis vinifera )
Grapes are a fruit rich in carbohydrates that have a high glycemic index, that is, their excessive consumption favors the increase in blood sugar. 100 g provide 69 calories, 18.1 g of carbohydrates, 15.48 g of sugars, 0.9 g of dietary fiber.
It is important to also be careful with dried fruits such as raisins, raisins, figs and dried apricots, among others. These fruits are dehydrated and have a higher glycemic index, favoring the increase in blood sugar, as well as being rich in calories.
The danger of these fruits rich in fructose (sugar present in fruits) is that they increase insulin levels, which causes the body to stop burning fat, causing the fats we eat with other foods to accumulate in the body.
What fruits to include in a diet plan to lose weight?
In this group are considered fruits with low caloric intake and with a high water and fiber content. We have the following:
Blueberry ( Vaccinium corymbosum )
They are recognized for their high content of antioxidants and anti-inflammatory properties. Different investigations found a significant decrease in body weight and body mass index among those who drank its juice regularly. 100 g provide 14.49 g of carbohydrates, 9.96 g of sugars, 2.4 g of dietary fiber and 57 calories.
Strawberries ( Fragaria ananassa )
Also called strawberries, they have a high water content and are an extraordinary source of vitamins and minerals, as well as their caloric intake is very low. Added to this quality is its high diuretic power that helps eliminate toxins and prevent fluid accumulation. 100 g provide 7.68 g of carbohydrates, 4.89 g of sugars, 2 g of dietary fiber, 90.95 g of water and 33 calories.
Pomegranate (Punica granatum)
Its juice and seeds are excellent tools for losing weight. Some studies indicate that eating them for 30 days can decrease fat cells; In addition, its high levels of polyphenols and antioxidants help speed up metabolism. 100 g provide 18.7 g of carbohydrates, 13.67 g of sugars, 4 g of dietary fiber and 83 Calories
Kiwi ( Actinidia deliciosa )
cc, improve intestinal transit and add bulk to the stool. Exerts a regulatory work of the metabolism of carbohydrates. 100 g provide 14.66 g of carbohydrates, 8.99 g of sugars, 3 g of dietary fiber and 61 calories.
Lemon ( Citrus limon )
Its juice or juice is a rich source of vitamin C that increases liver function and fat metabolism, which is why it is a mandatory fruit in weight loss diets. There is scientific evidence that when these fruits are consumed, food is better digested and weight is lost more easily. 100 g provide 9.32 g of carbohydrates, 2.5 g of sugars, 2.8 g of dietary fiber and 29 calories.
Apple ( Malus domestica )
It is the second most consumed fruit in the US and one of the main ones in the world, due to its delicious flavor and because it is rich in water and pectin, an ideal component to detoxify the body and reduce bad cholesterol levels. It also fulfills diuretic functions, offers fiber and amino acids. 100 g provide 12.76 g of carbohydrates, 10.10 g of sugars, 1.3 g of dietary fiber, 86.67 g of water and 50 calories.
Papaya ( Carica papaya )
The papaya is also known as papayón, olocotón, papaya, mamón and milky. It is the fruit par excellence to eliminate toxins, since almost 90% of its composition is water. Researchers believe that its virtues are due to the presence of papain, an enzyme that improves protein digestion, maintains metabolism, and favors fat burning. 100 g provide 10.82 g of carbohydrates, 7.82 g of sugars, 1.5 g of dietary fiber and 43 calories.
Pears ( Pyrus communis )
The pear has a high water content and is an excellent source of pectin that has a detoxifying effect on the body. Clinical studies show that people who ate pears were less likely to overeat and also lost more weight than those who usually do not incorporate it into their diet. 100 g provide 15.23 g of carbohydrates, 9.75 g of sugars, 3.1 g of dietary fiber, 83.96 g of water and 57 calories.
Pineapple ( Ananas comosus )
Pineapple is a fruit recognized for its diuretic and cleansing effect that helps eliminate toxins from the body, helps prevent constipation due to the large amount of fiber it provides and is an excellent source of slowly absorbed carbohydrates, vegetable proteins, vitamins C and complex B. 100 g provide 13.12 g of carbohydrates, 9.85 g of sugars, 1.4 g of dietary fiber and 50 Calories.
Watermelon ( Citrullus lanatus )
Watermelon, also known as watermelon, aguamelón or water melon, is rich in lycopene, a powerful antioxidant and has purifying properties that favor the elimination of toxins. It has low energy density, that is, a significant amount of water that allows you to eat large portions without getting many calories, which helps satiety and weight loss. 100 g provide 7.55 g of carbohydrates, 6.2 g of sugars, 0.4 g of dietary fiber, 91.45 g of water and 30 calories.
Grapefruit ( Citrus paradisi )
The grapefruit known as pomelo, pomel, pomelero and grapefruit, is made up of 90% water and is an excellent source of fiber, vitamins C, A and B complex. In addition to this variety of healthy compounds, it has different types of flavonoids with antioxidant properties that stimulate fat burning. 100 g provide 10.34 g of carbohydrates, 8.93 g of sugars, 1.4 g of dietary fiber, 90 g of water and 35 calories.
If you want to take off those extra kilos and not gain weight, consume these low-calorie fruits. But never consume any fruit juice, since a glass concentrates the sugar of several pieces of fruit.
For example, a glass of juice from three oranges has approximately 112 calories and a glass of juice from three apples has 114. Well, according to the US Department of Agriculture, the same amount of soft drink has between 97 and 100 calories.
Since you have all the information about fruits that help or hurt weight loss, you can choose correctly. The choice is yours.
- Tags: Alimentación Bienestar Perder Peso