If you’re switching out processed foods for fresh fruits and vegetables, you’re on the right track to improving your health. But if weight loss is one of your main goals, it’s important to choose the right fruits for your body. Many fruits have a naturally high sugar content in the form of fructose. While consuming this natural sugar isn’t the same thing as loading your body with processed sugars, it may still affect your weight loss goals if you’re consuming too much of it. Check out the list below of the fruits that will aid in your weight loss journey, verses a few fruit-containing foods you might want to stay away from if you want to keep the pounds off!
Fruits For Weight Loss
Blueberries are rich in a flavonoid known as anthocyanin — a strong antioxidant and anti-inflammatory. Studies have shown that blueberries are beneficial in improving memory and learning, as well as reducing depression.
Blackberries are packed full of antioxidants that help protect the body against tumor progression and neurodegenerative diseases such as Alzheimer’s disease. The antioxidants in blackberries also help to prevent bone loss.
These little berries have more health benefits than you might think! Raspberries are full of antioxidants that can improve vascular health by preventing hardening of the arteries. Raspberries contain raspberry ketone, which has been shown to burn fat and even help prevent obesity.
Cherries contain two powerful antioxidants — anthocyanin and quercetin. They also contain potassium, fiber, Vitamin C, carotenoids and melatonin. All of the nutrients in cherries work to help the body prevent heart disease, diabetes, Alzheimer’s disease and inflammatory illnesses.
Kiwis are high in Vitamin C, Vitamin E, Vitamin K, folate, careotenoids, potassium, fiber and phytochemicals, all of which contribute to some amazing health benefits. Kiwis have been shown to reduce high blood pressure, increase HDL cholesterol levels, support the immune system and even improve sleep quality thanks to their antioxidant and serotonin content.
Papaya seeds have been shown to help rid the body of parasites. Papaya is also useful in preventing kidney damage, aiding in digestion and reducing common IBS symptoms such as bloating, constipation and heartburn.
Avocados are a fat source, but they contain the good kind of fat — monounsaturated. They are the only fruit that contain this type of fat, and they are also packed with essential nutrients and vitamins that can aid in weight loss, reduce inflammation and protect the heart. Avocados are high in calories, so limit your intake.
Studies have shown that grapefruit can help to lower blood pressure and improve cholesterol levels. It’s also a great diet add-on to help reach a weight loss goal. Grapefruit can improve insulin resistance and metabolic syndrome and help maintain a healthy weight.
Oranges are rich in flavonoids and other compounds associated with antioxidant and anti-inflammatory properties. Oranges have been shown to lower blood pressure and be beneficial to cardiovascular health.
Lemons are a good source of Vitamin C, thiamin, riboflavin, iron and magnesium, as well as fiber, Vitamin B6, calcium, potassium and folate. They’ve been shown to help suppress weight gain and the accumulation of body fat, while improving insulin resistance. The flavonoids in lemon also aid in the digestion process.
Fruit-based Foods to Avoid for Weight Loss
1. Fruit Salad
Throwing all of your fruit into one bowl and chowing down might lead to overeating. It can also up your intake of fructose. Stick to one fruit at a time if you’re trying to lose weight.
2. Fruit Juice
While fruit juice is delicious, manufacturers often add extra sugar to store-bought juice, and it may not contain as much fiber, or as many vitamins and minerals. Juicing at home is a better option, but again, be careful not to consume too many fruits at once. Try sticking to 1 or 2 fruits and throw in some veggies for a homemade juice.
3. Dried Fruit
Water content is removed from dried fruit, so it’s extremely sugar dense. Dried fruit bought from a store also often contains preservatives, added sugar, and vegetable oils that could lead to inflammation.
4. Fruit Daiquiris
Nothing will throw you off your weight loss plan like alcohol. Even if your daiquiri has fruit in it, or you’re drinking strawberry sangria, don’t be fooled into thinking you made a healthy choice. Alcoholic drinks containing fruit are often loaded with sugar and chemicals.
Overeating any type of food, even fruits and vegetables, can lead to weight gain. Fresh fruit is a great addition to your diet, but make sure to portion and stick to a healthy amount in order to reach your health or weight loss goals!
You can mix your berries with chocolate for added health benefits!
h/t: mind body green