6 ‘Bad’ Fruits That Can Actually Help You Lose Weight, According to Dietitians

6 ‘Bad’ Fruits That Can Actually Help You Lose Weight: In a reality dominated by misleading information about diet and weight loss, sorting through what to eat and what to avoid can seem like an endless maze. You may find yourself reading on social media a post that suggests you eliminate all fruits in order to achieve weight loss. Sometimes, you find a podcast that celebrates certain fruits for their health advantages but derides other fruits.

During this time of confusion, it is important to concentrate on a fair, evidence-based direction that supports sustainable habits for ongoing health and weight control. Luckily, we have reached out to the nutrition professionals—registered dietitians—to break down the myths related to fruit intake and weight loss. We’ve made a list of six ‘bad’ fruits to consume in order to support healthy weight loss.

Is Fruit Bad for Weight Loss?

Let’s set the record straight: A whole, fresh piece of fruit with innate sugar isn’t bad for shedding excess weight. To maintain a healthy weight and overall health, it’s important to keep added sugar intake under 28 grammes per day and to not vilify the natural sugar found in fruits. Judging fruit only by its sugar content ignores the richness of its full nutritional value. In fact, fruit represents far more than just basic carbohydrates.

“Fruits are nature’s ultimate package deal,” according to Kayley George, M.S., RD, LD, founder of The Healthy Weight Loss Dietitians, which is packed with vitamins, minerals, antioxidants, and fiber. She describes how the fiber found in fruit helps stop the blood sugar spikes that accompany an equivalent amount of refined sugar. When blood sugar is in balance, the body becomes more effective at accessing and burning fat from storage, she points out. In fact, studies indicate that adults with overweight or obesity who follow a calorie-restricted diet benefit from fiber intake for weight loss. Therefore, it’s recommended to take at least 25 to 38 grammes of fiber daily.

M.S., RD, Fat Loss Dietitian’s founder, Cassie Black, comments, “Fruit is a wonderful means of boosting food volume without a major rise in calories.” The reason here is that while being relatively low in calories and a strong contributor to fiber intake, fruit also contains water. Fiber delivers bulk to your diet and slows the emptying of your stomach. A gel created by the water’s binding to the fiber enlarges the stomach. Together, they play a role in feelings of fullness and help manage hunger. On top of that, fruit provides a natural and delightful sweetness that can satisfy cravings for sugary snacks, all while keeping weight loss progress on track.

1. Bananas

People commonly refer to bananas as the leading fruit to shun for weight loss. This misconception tends to come from the fact that a medium banana provides 14 grammes of natural sugar. Still, George points out that the level of sugar in a banana varies with ripeness, with less-ripe, green bananas carrying the least amount of sugar. “Resistant starch in green bananas is what makes them noteworthy for a healthy gut and effective weight loss,” she says.

Even if you favor a bright yellow banana, the natural sugar found in this fruit has a low to medium glycemic index, causing your blood sugar to go up gradually instead of creating a sudden spike, according to George. Experts agree that this benefit extends beyond bananas—bananas contain just 105 calories and include 3 grammes of fiber, helping with weight management. Therefore, feel free to eat a ban.

Also Read: Top 6 Antioxidant-Rich Drinks for Your Health: Recommended by Dietitians

2. Mangoes

While mangoes might look like a poor option if you’re trying to lose weight, the actual situation is the contrary! Loaded with about 3 grammes of fiber and 99 calories per cup, these sweet tropical fruits are a good replacement for higher-calorie snacks. According to Black, “Since a calorie deficit is important for weight loss, it can be handy to replace higher-calorie treats with things that are lower in calories—but also delicious and satisfying.” That’s the reason she suggests appreciating mangoes as a tasty and healthy choice instead of sweet yet calorie-heavy snacks. As a result, you can savor a tasty option like our mango coconut chia pudding without giving up on flavor.

Plus, George shares more good news: There is research that hints men who partake in mangoes could enjoy a drop in their body weight as well as waist circumference when compared to those who do not. Making mangoes a dietary staple gives your taste a boost and could be supportive of your weight goals.

3. Pineapples

It’s not just the tangy sweet taste of pineapples that deserves recognition, but their possible role in encouraging weight loss. ” As mentioned by Black, ‘Pineapple contains an enzyme called bromelain that has been revealed to favourably influence glucose metabolism as well as insulin resistance—both of which help to stabilise blood sugar levels.” This, along with previous mentions, illustrates that maintaining stable blood sugar levels improves the body’s ability to use and burn fat, easing weight management.

Other than that, pineapple is a low-calorie option and provides 2 grammes of fiber in each cup, which contains 83 calories. If you’re looking for a fun way to boost pineapple in your eating plan, then our nourishing pineapple nice cream could be just the thing. A healthful choice that offers a delightful alternative to usual ice cream, made with no additional sugar.

4. Apples

An apple each day doesn’t just ward off doctors; it may also contribute to weight maintenance! “Apples are famous for their low calorie count and high levels of water and fibre, which can promote longer feelings of fullness,” according to George. Alongside the fact that it contains 104 calories and about 5 grammes of fibre, a medium apple also contains a wealth of disease-preventing antioxidants.

Owing to the antioxidants in apples, they help lessen oxidative stress, which is associated with conditions such as cardiovascular disease, diabetes and obesity. Consequently, apples may help to decrease weight gain due to their antioxidant properties. Just make sure to leave the skin on your apple to get all the available antioxidants and fibre, says George. Get ahold of our well-rated caramel apple-inspired overnight oats for an easy breakfast option that you can grab and go.

5. Grapes

Contrary to their common reputation, grapes high in naturally occurring sugar are not the weight-loss villains they seem. For those looking to enhance hydration and satiety, these delectable elements have 104 calories per cup and a lot of water. This makes them a great option for those practicing volume eating that emphasises consumption of larger portions of foods low in calories and rich in both fibre and water. Her message is that when it comes to volume, grapes are a fantastic option for getting more value for your money because one serving is equal to one full cup.

Also, George points out that grapes are abundant in antioxidants, notably resveratrol, which has anti-inflammatory effects that may be beneficial for weight loss. However, more research is necessary to establish this finding. To make use of this potential advantage, have our Tangy Chicken Salad with Grapes or Broccoli & Grape Salad during your upcoming lunch break.

Also Read: 5 Antioxidant Foods to Protect Your Skin from Sun Damage, as Recommended by a Dietitian

6. Avocado

While avocados have more calories and fat than most other fruits on this list, their nutritional benefit earns them a place on your plate. Supplied with 13.5 grammemes of fibre, one avocado only has 1 gramme of sugar and can notably help achieve your fibre goals and encourage weight loss, according to George. 

But that’s not all; avocados offer healthy monounsaturated fat, which boosts satiety, balances blood sugar, and lowers cravings, explain both dietitians. Studies show that eating regular avocado amounts could lessen weight gain in adults because of its satiety benefits. For those wanting to add this weight-friendly fruit to their diet, we suggest making our bright avocado hummus or our flavourful almond-stuffed  avocados.

Conclusion

Despite what information you may have come across on the web, there are no ‘bad’ fruits in regards to weight loss or generally. When eaten in suitable amounts, all fruits belong to a balanced diet. The advantages in nutrition for each fruit are unique, comprising fibre, antioxidants, healthy fats and water content, all of which enhance successful weight management. Rather than fussing over the natural sugar in fruit, we ought to pay attention to its complete nutritional profile. Chiefly, it is important to recognise that no unique food group can lead to rapid changes in weight. Instead, the greatest effect on achieving and keeping a healthy weight comes from your general dietary and lifestyle selections.