Many of you would be confused because several articles and studies claim that fruits are the best food options to stay healthy and fit. But to be more precise about fruits and health you need to gain some more information regarding several fruits and their health advantages as well as disadvantages. These days almost everyone wants to lose weight to stay fit and look slimmer. Losing weight and foods related to weight loss is always a confusing subject because many people believe eating one banana can help in losing weight and some believe banana causes weight gain. Hence to clear the air, here is the list of 5 fruits that you should not eat in excess if you plan to lose weight.
Banana
Banana is one such fruit which you should not eat in excess if you plan to lose weight. Well, to be honest one banana fruit a day can never cause weight gain but if you skip all your meals and just start consuming bananas all day then you will surely gain weight. One banana has 150 calories which is 37.5 gm of carbohydrates. That means if you eat 5-6 bananas a day you will consume 225 gm of carbohydrates which is enough to start gaining weight. But a single banana has weight loss properties too as they have low glycemic index which help in losing weight. Moreover, banana is rich in fibre, vitamin and minerals that control your increased blood sugar levels by keeping your weight in check.
Mango
Tropical fruits such as mangoes, pineapples can have some hidden calories that could hinder your plan to lose weight, especially when consumed in excess. 100 gm of mangoes and pineapples have 60 and 50 calories respectively which can also cause weight gain. Mangoes and pineapples have several soluble and insoluble fibres that also cause obesity. Mangoes contain 14 gm of sugar and ripe pineapples contain 10 gm of sugar.
Grapes
Grapes are good fruit choice for promoting overall health but they have no such magical effects on your weight loss resolution. 100 gm of grapes contain 67 calories and 16 gm of sugar which means regular intake or excess intake of grapes can surely cause weight gain and should be avoided if you plan to lose weight. This is the reason why wine cause obesity. Wines are made of grape extracts adding alcohol that have a decent amount of calories. To be precise one glass of red wine has 160 calories which promote weight gain significantly.
Dry Fruits
Dry fruits have more calories as they are void of water content. Health experts claim one gram of raisins contains more calories as compared to grapes. One cup of dried raisins contains 500 calories and one cup of dried prunes contain 447 calories which are enough to make you gain weight up to 2 kilos in just a week if consumed regularly. One cup of dried dates contains 227 calories and 75 gm of carbohydrates that are enough to ruin your plans to lose weight by adding some more pounds.
Avocado
No fruits can cause weight gain unless you consume more calories a day and burn less calories than you eat. One gm of avocado purely contains 384 calories and 23 gm of fat and should be avoided if you plan to lose weight. Avocados are high in healthy fats and calories that can make you fat if consumed too much, however eating one avocado a day won’t wreck your shape neither your health.
Health experts have to say that fruits are always good for health and even promote weight loss if consumed in moderate amount. Fruits also contain calories, fats and carbohydrates and excess intake of fruits can also make you fat. It is always advisable to add a moderate amount of fruits to your diet a day so that you derive the health benefits of that fruit which is the only effective mantra for staying healthy and losing weight.
We all know more fruits and veggies in our diets will help our health, but these nutrient powerhouses pack a special punch if you're trying to shed a few pounds.
Blueberries
In a BMJ study of more than 100,000 men and women, researchers discovered that subclasses of powerful antioxidants called flavonoids—namely flavonols, flavan-3-ols, anthocyanins, and flavonoid polymers—found in select fruits and vegetables may prevent weight gain. The healthiest fruits with the greatest effect on weight maintenance were chock full of flavonoids called anthocyanins, and blueberries top this list.
About one-quarter cup of blueberries contains 10 milligrams of anthocyanins, and each 10 mg increase is linked with a quarter-pound less weight gain over four years, the BMJ study found. This may seem insignificant, but it can add up with time, the study authors point out. Exactly how flavonoids deter weight gain is not fully understood but eating foods rich in flavonoids—namely produce—may allow us to feel full sooner, and avoid other less-healthy foods that may lead to weight gain.
“I am a blueberry fan for many reasons,” says Keri Peterson, MD, an internist at Lenox Hill Hospital in New York City. Antioxidant power aside, blueberries are also rich in fiber which keeps us feeling full longer, she says. “They are among the healthiest fruits to eat.” Berries happen to be among the most-filling fruits. Aim for a cup of blueberries a day as part of an overall healthful diet that is rich in lean protein, complex carbohydrates, healthy fats like olive oil, fruits, and vegetables, she says.
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Pears
Pears may also prevent weight gain, according to the BMJ study, and this is largely due to flavonoid polymers: Every extra 138 mg of flavonoid polymers resulted in less weight gain over the four-year study period. “Fruits that are rich in flavonoid antioxidants and high in fiber are great choices,” Dr. Peterson says. “Fiber fills you up and creates satiety, so pears and apples give you a lot of bang for your buck.” Make sure to eat the skin too for maximum benefits, adds Dr. Paul.
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Strawberries
Strawberries help maintain weight for the same reason as blueberries: They’re rich in anthocyanins. Start incorporating one cup of strawberries a day into your diet by trying them with breakfast over low-fat yogurt or steel-cut oatmeal, as a mid-afternoon snack, or as a dessert after dinner, Peterson says. “The concern has been that eating sweet fruits may cause weight gain due to fructose content. However, certain fruits like green apples, pears and berries like raspberries, strawberries and blueberries are among the best fruits to eat as part of a weight management plan not only because they are less sweet, but due to their high flavonoid content.”
Should You Eat Strawberries? Their Nutrition Facts, Benefits, and More
Peppers
First, yes: Peppers are in fact a fruit. Ranking up there with the healthiest fruits, they can also help put the brakes on weight gain when eaten daily, according to the research. In fact, peppers may even encourage weight loss. Capsaicin, the component that gives chili peppers that kick, seems to encourage white fat cells to convert into energy-burning brown fat, in one study done on rats.
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Sources
- BMJ: "Dietary flavonoid intake and weight maintenance," 2016
- Keri Peterson, MD, an internist at Lenox Hill Hospital, New York City
- SharAd Paul, MD, Auckland, New Zealand
- Biophysical Society: "What's next in diets: Chili Peppers?," 2015
Originally Published: October 16, 2019