The Best Fruits to Eat for Good Health
All fruits naturally contain a sugar called fructose, and a high consumption of fructose can lead to weight gain. Learn about the best fruits and the worst fruits to eat on a weight loss diet so that you can incorporate the healthiest fruits into your diet.
After diligently dieting, many individuals receive a rude awakening when their efforts to lose weight never bear fruit. In some cases, it is these very fruits that betray them. How can it be that the same fruits that are lauded for their fiber, antioxidants, vitamins, and minerals can also be detrimental to weight loss? All fruits naturally contain a sugar called fructose, and a high consumption of fructose can lead to weight gain. Despite this, not all fruits are created equally. Certain fruits are more nutrient-dense and lower in fructose than other fruits. Learn about the best fruits and the worst fruits to eat on a weight loss diet so that you can incorporate the healthiest fruits into your diet.
Which Are the Healthiest Fruits?
BistroMD recommends that individuals attempting to lose weight limit their intake of fruit to one serving per day, preferably with a meal or snack to lessen the impact of fructose on blood sugar levels. But choosing which single, nutrient-dense fruit to eat in a given day can be tricky. The best fruits to eat include—but are not limited to—the following fruits due to the robust nutrient profile that accompanies their fructose content.
Blueberries are low in fat, free of saturated fat, and rich in antioxidants. They are considered low-glycemic foods because consuming them has a relatively low impact on your blood sugar. In addition, blueberries are a good source of dietary fiber and vitamin C.
Raspberries are not only free of fat and cholesterol, but they only contain an estimated 2.7 grams of sugar in a half-cup serving. The majority of their carbohydrate content is fiber, which means that raspberries can keep you satiated longer than fiber-poor fruits.
Blackberries are sodium-free, fiber-rich, and a good source of Vitamin C. In addition, blackberries contain approximately 4.8 grams of sugar in one cup. They are also rich in antioxidants and polyunsaturated fats, which can help lower your cholesterol and your risk of cardiovascular disease.
Strawberries are not only prime, summertime sweets, but they are chock-full of Vitamin C and folate. In addition, their high phenolic acid content confers not only their vibrant color but helps moderate your blood sugar, all with only 7 grams of sugar in one cup.
Lemons are rarely spoken of alongside the healthiest fruits, but a splash of these fiber-rich, low-glycemic citrus fruits in a beverage or on top of a meal can add more than simply zest—they add Vitamin C without adding sugar. Lemons are even thought to help alleviate arthritis due to their anti-inflammatory properties.
Guava is a tropical fruit that is also sodium-free and a good source of dietary fiber, potassium, folate, Vitamin A, and Vitamin C. In addition, it has 4.7 grams of sugar in a 3-oz serving. The high lycopene content in pink guavas can even help prevent skin damage from UV rays.
Cranberries may leave a slightly bitter taste, but that's because of their impressively low sugar content. But although they compromise on sugar, they don't compromise on nutritional value; cranberries are rich in phytonutrients and Vitamin C.
Which Fruits Should Be Reduced or Avoided?
Although no fruits should be considered forbidden fruits, fruit juices of all types should be eliminated in favor of fresh fruits. In addition, the following fruits should be minimized to the extent possible due to their sugar or calorie levels.
Mangos may be peerless in their succulent sweetness, but with approximately 31 grams of sugar in one fruit, their regular consumption may lead to bitter results for weight losers.
Pomegranates may prevent dieters from sowing the seeds of weight loss success due to their 39 grams of sugar in a single fruit.
Raisins are a daily delicacy for many, but with 434 calories in a single cup, they can pack a mean punch along with their seeming sweet side.
If you're struggling to lose weight and you're ready to taste the fruits of your labor, bistroMD can help with chef-prepared meals that cut excess calories and sugar in favor of wholesome, fresh ingredients that are physician-certified to enable weight loss.