Many people believe that eating fruit is linked to weight gain because it is sweet and contains sugar that is naturally occurring in fruit. Fruit consumption, on the other hand, consistently supports healthy weight management, according to research. According to a number of published studies, eating more whole fruits on a daily basis has a negative correlation with weight gain.
This means that eating more fruits helps you lose weight. Consuming whole fruit also reduces total calorie intake, which in turn reduces the likelihood of adults gaining weight over time. Fruit's ability to increase satiety, its anti-inflammatory antioxidants and nutrients, and the way it alters the gut microbiome are thought to play a role in the protective effects of fruit. Whole fruits take longer to empty the stomach because they need to be chewed and contain water and fiber.
This makes you feel fuller and keeps you from going hungry again. Additionally, eating fruit instead of a dessert or snack with more calories reduces total calorie intake. Fruit's vitamins A, E, and C, among other nutrients, are linked to less abdominal fat and less fat gain. Polyphenols, which are antioxidants found in fruit, have also been linked to decreased fat gain.1 Finally, it has been demonstrated that the fruit's fiber and antioxidants alter the microbiome in the gut, possibly preventing obesity
Certain fruits stand out, despite the fact that eating whole fruits in general is beneficial to healthy weight management. The following 15 fruits have either been directly studied for their capacity to aid in weight or body fat management or provide key nutrients associated with weight regulation.
1. Apples
Apples contain a lot of anti-inflammatory antioxidants known as polyphenols34. They also contain a lot of filling fiber. Over 4 grams (g) of fiber, or 14% of the Daily Value, can be found in a medium apple with skin.5 Adults ate about 190 fewer calories at lunch when they ate a cut apple that had 128 calories 15 minutes before lunch, according to Penn State research. Apple juice and applesauce had the same number of calories, but the effect was different.
According to scientists, this is probably because solid fruit has a greater impact on satiety than fruit juice or puree.
2. Avocado
Although avocado belongs to the fruit family, it is nutritionally regarded as a good fat. Additionally, despite its higher calorie and fat content than other fruits, avocado is an excellent option for weight loss. In a 2021 study, 105 adults who were overweight or obese were randomly assigned to either eat a daily meal that included one whole avocado or a control meal that did not include avocado but had the same amount of calories and ingredients. The researchers found that women in the avocado group had less visceral fat—internal belly fat—than men did, but this was not the study's primary objective. The ratio of visceral fat to subcutaneous fat, which is found just below the skin, also decreased in the women. The change indicated that fat was redistributed away from organs, reducing health risks7.
Another study looked at how satisfied 26 overweight adults who had a standard breakfast and lunches with or without avocado felt. When compared to meals that did not contain avocado, the addition of half an avocado (either included in or added to lunches) resulted in a 28-40% decrease in the desire to eat for the next five hours, suggesting that avocados play a role in healthy weight management.
3. Blueberries
Blueberries are one of the fruits with the fewest calories, with about 85 calories per cup.9 They are also one of the fruits with the most antioxidants, and studies show that eating 150 g of blueberries a day, or about one cup, can cut your risk of heart disease by up to 15%.10 Concerning weight management, a study of more than 133,000 men and women found that those who consumed the most blueberries experienced the least weight gain over a 24-year period.11 Blueberry anthocyanin antioxidants also help people lose weight. In healthy female twins, an increase in anthocyanin intake has been linked to a 3–9% decrease in fat mass and a reduction in midsection fat. To put it another way, the body fat percentage of the twin who ate more blueberries was lower than that of the twin who ate fewer blueberries.
blogpay
Total Comments: 0