If you have a history of dieting, you have probably been told that you should avoid eating fruit. Fruit is high in carbs and in fructose, a naturally occurring form of sugar. However, fruit lovers will be happy to hear that consuming fruit has actually been linked to weight loss, not weight gain. This is true for several reasons, including the fact that the naturally occurring sugar found in fruit is less concentrated than the sugar found in other sweet treats. Many people use fruit as a replacement for traditional desserts. Making this swap can drastically cut down on the amount of sugar that you consume. As we all know, limiting sugar is the key to losing weight and keeping it off.
Another reason eating fruit can aid in weight loss is because fruit is filled with fiber and fluids. This combination can help make you feel fuller for longer and aid in digestion. This in turn can help you cut down on snacking and limit your overall calorie intake for the day. Snacking smarter is the key to sticking to any diet.
In addition to being full of fiber and fluids, fruit is also filled with essential vitamins and minerals as well as a high concentration of antioxidants. These nutrients can help to stave off obesity and chronic illnesses later in life. While any fruit can be a great addition to a well balanced diet, some fruits make a better sweet treat than others. When you start to make your grocery list for next week, consider incorporating some of these fruits in the menu.
Fruit #1: Oranges
Oranges are a great choice for a healthy snack that will curb your craving. An orange has around 17 grams of carbs, 12 of which are made up of naturally occuring sugars. While this might seem like a lot of sugar, it is nothing compared to cookies, cakes, or candies. Oranges also provide your body with fluids, improving digestion and cutting back on dehydration.
An average orange has about 12% of your daily fiber needs. It also has almost 100% of the recommended daily allowance for vitamin C. This helps to boost your immune system and help you stay healthy all year round. Other essential vitamins and minerals found in oranges include B vitamins and potassium as well as a compound called hesperidin. Studies have shown that hesperidin can help to lower cholesterol, reduce inflammation, and help regulate blood pressure.
Fruit #2: Watermelon
When compared to other fruits, watermelon has a relatively high glycemic index. However, it has less calories per serving when compared to other fruits, so it can be a good idea to enjoy some watermelon while it is in season. One cup of cubed watermelon is just 50 calories and will give your body a good boost of vitamin C, antioxidants, and potassium. This can help keep you healthy by reducing inflammation and disease as well as increasing your endurance and speeding up your body’s recovery time after a workout.
Fruit #3: Pink Lady Apples
This type of apple has an extremely high concentration of fiber, something that can help to limit visceral fat. In fact, consuming 10 grams of fiber per day has been shown to decrease visceral fat long term. Apples are also high in antioxidant flavonoids.
Fruit #4: Berries
Berries such as raspberries, strawberries, and blueberries are incredibly nutrient dense. They are filled with polyphenols, a compound that has been proven to decrease the formation of new fat cells and help you lose weight.
Fruit #5: Cherries
Tart cherries are rich in antioxidants that can help to keep your heart healthy while also helping you to control your weight. This combination can help to increase your overall health in the long run.
While you will not be able to eat unlimited amounts of fruit if you are trying to lose weight, the sugar found in fruit is infinitely better for your body than the refined sugar found in processed desserts. If you think about it, a tablespoon of sugar contains 16 grams of carbs, an amount that is similar to a piece of whole fruit. However, eating fruit has its own set of health benefits while the refined sugar is just empty calories. Because of this, opting for fruit instead of a processed dessert is the key to choosing a sweet treat that will not derail your diet. To learn more about the dos and don’ts of snacking, check out the information found online at A New Me.