Fruits for weight loss | Juices Vs Whole Fruits
Having fruits for weight loss is common. But are you having your fruits the right way? The thing is, although we seem to know many factors that can help us lose weight, we are not entirely educated about those factors. And that brings us to our topic. Studies have shown that fruits for weight loss do work only if the fruits are taken in their whole forms. So, what do you prefer? Fruit juice or whole fruits? While fruit juices are easier to consume, if you want to lose weight, you should choose whole fruits.
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What counts as one portion of a fruit?
Below are the examples of what counts as one portion:
1 apple, banana, pear, orange or other similar sized fruit.
2 plums, satsumas, kiwi fruit or other similar sized fruit.
1/2 a grapefruit or avocado.
1 large slice of melon or fresh pineapple.
3 heaped tablespoons of vegetables, beans or pulses.
So what makes whole fruits better than the fruit juices?
Fruit juices have missing nutrients
While processing and packaging fruit juices, the health-giving phytonutrients of these fruits that can protect you against diseases are lost. They also lack the necessary fiber that’s good for you and instead contains a lot of fructose. While doctors recommend 1-2 fruits a day for you, when it comes to drinking fruit juices, you could easily drink the juice of about eight to 10 fruits per serving. Can this help you lose weight? Not at all.
The additional sugar
Packaged fruit juices are extremely calorie and sugar rich. If you want to lose weight this is a recipe for disaster. So many people go on ‘fruit juice’ diets not knowing they are consuming more of weight gaining foods. Even when you make fruit juices at home, you end up adding more sugar to the fruit. This spike in blood sugar is not good if you want to lose weight.
Having more than you need
This is an unsaid problem. When people drink fruit juice, they unknowingly consume more than they need because juice doesn’t seem to fill them up. Whole fruits, on the other hand, fill you up quickly, ensuring you never overeat.
Some of the common queries regarding the fruits for weight loss are:
What is the best fruit for weight loss?
Berries are the best when it comes to fruits for weight loss. They have lower sugar content than our regular favourite fruits like mangoes and bananas. The berries fruit group include the blueberries, blackberries and raspberries.
Do apples help you lose weight?
For all the apple lovers, yes! Apple can help in losing weight due to the presence of non-digestible compounds. These compounds are found to promote the growth of gut bacteria that are responsible for weight loss.
What are the Indian fruits for weight loss?
Some of the common Indian fruits that can help in losing weight are orange, amla, apple, watermelon, guava, lemon, papaya, garcinia etc.
So there you have it! Always prefer whole fruits over fruit juices to stay healthy.
Have a quick look at the video below and see the benefits of eating whole fruits for weight loss.