6 “bad” foods for weight loss, approved by the dietitian

In a flooded world of disinformation on diet and weight loss, finding What foods eat And who to avoid can look like an endless labyrinth. One minute, you can read a publication on social networks that encourages you to cut all fruit to lose weight. Then you meet a podcast that rents certain fruits for their nutritional advantages but diabolia others.

In the midst of all this confusion, it is crucial to focus on balanced advice and based on evidence promoting lasting long -term health and weight management. Fortunately, we contacted the nutrition experts – registered dietitians – to dispel myths surrounding the consumption of fruit and weight loss. We have also compiled a list of six “bad” fruits that you should include in your diet to encourage healthy weight loss.

1. Bananas

Banana are often wrong as fruit n ° 1 to be avoided for weight loss. This false idea generally stems from the fact that an average banana contains 14 grams of natural sugar. Kayley George, MS, RD, LDThe founder of healthy weight loss dietitists, explains that the sugar content varies depending on the maturity of bananas, non -ripe green bananas containing the lowest amount of sugar. “Green bananas are also known to be rich in resistant starch, which is ideal for healthy intestine and overall weight loss,” she explains.

But even if you opt for a yellow banana, natural sugar in this sweet fruit has a low to medium glycemic index, which means that it gradually increases your blood sugar instead of causing a rapid peak, explains George. And that’s not all – the bananas are only 105 calories and deliver 3 grams of fiber, making it a winner for weight loss. So do not hesitate to peel a banana without guilt and savor it like a midday snack or mix in our delicious Cabinet and banana smoothie To increase your daily fiber intake.

2. Mangoes

Nibble mango May seem a bad idea if you try to lose weight, but the reverse is true! These succulent tropical fruits contain approximately 3 grams of fiber and only 99 calories per cup. “Since a calorie deficit is important for weight loss, it may be useful to exchange more calories treats for things that are in lower calories, but also delicious and satisfactory,” said Cassie Black, MS, RDfounder of the fatty loss dietist. This is why she recommends taking advantage of mangoes as a sweet and nutritious alternative to sweet and rich calories snacks. In this way, you can enjoy a tasty treat like our Pudding with coconut chia mango without sacrificing the flavor.

In addition, George shares more good news: some research suggests that mango consumption, especially for men, can help reduce body weight and size compared to those who do not consume fruit. Thus, the addition of mangoes to your diet not only brings an explosion of flavor, but can also contribute to your weight management objectives.

3. Pineapple

Pineapple must be rented not only for their tangy sweetness, but also for their potential to promote weight loss. “Pineapple contains an enzyme called Bromelaïne which has proven to have a positive effect on the metabolism of glucose as well as insulin resistance – which help to support a better balance in blood sugar,” explains Black. As mentioned above, the realization of balanced blood sugar helps the body to exploit and burn fat, promoting more efficient management of weight.

Without forgetting, the pineapple is low in calories and a good source of fibers, offering 83 calories and 2 grams of fiber per cup. If you are looking for a fun way to add more pineapple to your diet, remember to whisk our refreshment Pineapple Beautiful CreamA fruity and healthy alternative with ordinary ice cream, without added sugar.

4. Apples

One apple a day is not content to keep the doctor away – it can also support weight management! “The apples are known to be low in calories and high water and fiber content, which can help you stay full more,” explains George. In addition to containing 104 calories and almost 5 grams of fiber, an average apple is also loaded with antioxidants anti-maladie. Antioxidants in apples Help fighting oxidative stress damaging cells, which is linked to conditions such as cardiovascular disease, diabetes and obesity. Therefore, apples can decrease weight gain thanks to their antioxidant activity. Just be sure to keep the skin on your apple to get all antioxidants and fibers, explains George. Better yet, try our very well rated Night oats inspired by caramel apple For an easy to take breakfast.

5. Grapes

Although grapes are rich in natural sugar, it is not the bad weight loss that they are often made. These juicy gems are low in calories (104 calories per cup) and water loaded, which black explains helps for hydration and satiety. This makes it an excellent choice for those who practice volume feeding, which focuses on the consumption of larger quantities of low -calorie foods rich in water and fiber. “Regarding volume, grapes are a great way to get rid of your money because a portion is equal to a complete cup,” she said.

In addition, George explains that grapes are rich in antioxidants, including resveratrol, which has anti-inflammatory properties that can help weight loss. However, more research is necessary to confirm this observation. To harvest this potential advantage, try our Tangy chicken salad with grapes Or Broccoli and grape salad During your next lunch break.

6. Avocados

Lawyers Can wrap more calories and fat than the other fruits on this list, but they are filled with nutrition, deserving a place on your plate. An avocado has only 1 gram of sugar and has 13.5 grams of fiber, which can put a big bump in your daily fiber goals and support weight loss, explains George.

In addition to that, lawyers contain healthy monounsaturated fats, which helps increase satiety, balance blood sugar and reduce desires, explain the two dietitists. Research shows that regular avocado consumption can reduce the risk of overweight or obesity and support weight loss. To incorporate this fruit suitable for a weight, remember to make our vibrant Houmous Lawyer Or our hearty Lawy lawyers for salmon.

Is the fruit bad for weight loss?

Whole and fresh fruits that contain natural sugar is not bad for weight loss; Research has shown that it improves weight loss. Regarding weight management and overall health, the key is Limit added sugarAs the type found in cookies or candies, without condemning natural sugars in fruits. After all, judge fruit as a function only of its sugar content simplifies its complete nutritional value. In reality, the fruits offer much more than simple carbohydrates.

Flurning with vitamins, minerals, antioxidants and fibers, “fruits are an ultimate plan of nature”, explains George. She explains that fruit fiber, in particular, helps prevent blood sugar peaks that you would feel from an equivalent amount of refined sugar. When blood sugar is balanced, the body is able to access and burn stored fats more effectively, she adds. In fact, research has revealed that fiber intake promotes weight loss in overweight adults or obesity that follows a restricted calorie diet. Therefore, it is recommended to consume at least 25 to 38 grams of fiber per day.

Black Carillonne, by declaring: “Fruits are also a great way to increase the volume of food without a significant increase in calories”. Indeed, in addition to being low in calories and an excellent source of fiber, fruits are also a source of water. Fiber Add volume to the diet and slows the emptying of the stomach. The water binds to fiber, forming a gel that widens the stomach. Together, they contribute to feelings of fullness and help control hunger. In addition, the fruits offer a natural and pleasant sweetness that satisfies the desires of sweet snacks without making derailed weight loss.

Our expert Take

Despite what you may have heard or read online, there is no “bad” fruit for weight loss or in general. All fruits adapt in a well -balanced diet when consumed in appropriate portions. Each fruit offers unique nutritional advantages, such as fibers, antioxidants, healthy fats and water content, which all contribute to effective weight management. So, instead of worrying about natural sugar in the fruits, it is important to look at the entire nutritional profile. More importantly, no single food group can cause drastic weight changes. Instead, your overall food and lifestyle choices have the greatest impact on the realization and maintenance of a healthy weight.