Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet according to a Gold River CA health coach. Fruit is also generally low in calories and high in fiber, which may help you lose weight. In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Grapefruit
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A. Additionally, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limited.
In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels. Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups.
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams).
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change.
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar.
Research shows that apples are best eaten whole – rather than juiced – to reduce hunger and control appetite.
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Berries
Berries are low-calorie nutrient powerhouses.
For example, a ½ cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K.
One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese .
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories.
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight.
Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight.
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories.
Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option.
Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind – purple or yellow in color – with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium.
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories.
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite.
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men.
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Kiwifruit
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds. Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits.
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health – all additional weight loss benefits.
Kiwis have a low GI, so while they do contain sugar, it is released more slowly – resulting in smaller blood sugar spikes .
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health.
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
Melons
Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories.
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene.
Moreover, consuming fruits with high water content may help you shed extra weight.
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
Oranges
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar.
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits – rather than drinking fruit juices – not only results in less hunger and calorie intake but also increased feelings of fullness.
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
Bananas
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.
While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C.
Their low to medium GI may help control insulin levels and regulate weight – particularly for people who have diabetes.
Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol.
High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.
Avocados
Avocados are a ‘healthy’ fat, calorie-dense fruit grown in warm climates.
Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate.
Despite their high calorie and fat content, avocados may promote weight loss.
Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels.
Additionally, a large study of American eating patterns revealed that people who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome, and lower body weights than people who didn’t eat them.
Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.
The Bottom Line
Fruit is an essential part of a healthy diet – and may aid weight loss.
Most fruits are low in calories while high in nutrients and fiber, which can boost your fullness.
Keep in mind that it’s best to eat fruits whole rather than juiced. What’s more, simply eating fruit is not the key to weight loss. You should also strive for a healthy, whole-foods-based diet alongside physical activity.
