Fruits and vegetables are considered an essential part of a balanced diet, and just because you are trying to lose weight, shunning fruits completely does not make any sense and that’s because most fruits are packed with vitamins, essential minerals, and other nutrients that help with the fat-burning process, but the key lies in picking fruits with low glycemic index and practicing portion control. There is no dispute that you need to absolutely eat fruits on a daily basis even while dieting because most fruits come loaded with fiber which helps in curbing appetite and keeps gut bacteria healthy. However, do make sure you are not eating your fruits in these 6 ways because they can prevent you from losing weight.
Why you Should’t give up on Fruits Even While Dieting?
Almost all fruits are nutritionally dense which means they come loaded with vitamins, minerals, fiber, antioxidants, etc. With just one serving, you can almost reach your daily recommended intake of several nutrients. All fruits have some level of fiber content which helps you control sugar spikes, slow down your digestion, help you feel fuller for longer and controlling your appetite. However, when trying to lose weight through dieting, make sure you are picking low-glycemic fruits.
What are Low-Glycemic Fruits?
The glycemic index is a way of determining how a food increases blood sugar levels in the body. A glycemic index of 1 to 55 is considered low and ideal for those who want to maintain a healthy body weight, lose weight, or want to lower their blood sugar levels. Fruits that fall between 1 to 55 range are considered to be low-glycemic fruits which do not cause huge spikes in blood sugar levels.
6 Ways you Should Not Eat Fruits To Lose Weight:
1. Juicing Fruits Instead of Eating Them Whole: Fruit juices, even, the freshly-squeezed ones are not nutritionally equal to whole fruits because the juicing process breaks down the fiber content, which is so necessary to keep the digestive system healthy because it helps in active absorption of nutrients, in controlling blood sugar, and in lowering cholesterol. So, whole fruit is the best way to eat your fruit.
2. Candied Fruit: Candies that claim to be made from real fruits are nothing but desserts with high amount of calories, that raise blood sugar really high, and they are extremely bad for weight loss.
3. Packaged Juice: Packaged fruit juices are not only high in sugar content, they have little fiber and come loaded with preservatives. That’s why you should avoid picking them off supermarket aisles and shop for real fruits instead.
4. Canned Fruits in Sugar Syrup: Some people do think canned fruits are healthy! But how can fruits that are soaked in sugary syrup with zero nutritional value be good for you? They are the easiest way to gain weight and build up belly fat.
5. Jams That Claim to Be Made From Real Fruits: Most packaged fruit juices and jam bottles claim to have the goodness of natural fruits in them, but they have sugar and preservatives that just ruin their “all-natural” claim. Needless to mention, they lead to weight gain. Jams and jellies are notoriously fattening and that is because they contain really high amounts of sugar. When trying to lose weight, do stay away from jam and sauces.
6. Dried and Dehydrated Fruits in Cereals: There is little to absolutely no nutritional value in dry and dehydrated fruits that come in packaged, processed, and ultra processed food. Do not pick cereals just to get the goodness of fruits from them.
20 Best Fruits with Low Glycemic Index Include for Weight Loss:
1. Blueberries:Blueberries are packed with nutrients, with everything from vitamin C, vitamin K. You can use blueberries in breakfast dishes like overnight rolled oats, pancakes, cereal They are rich in antioxidants, particularly, anthocyanin. Blueberries have GI of 53.
2. Apples: How can one not apple? An apple a day and more is recommended, even for those on the strictest diet. It has high fiber content which can keep you full for longer. Pectin in apples help to lower cholesterol. Have flavonoids that can fight cancer. Apples have GI of 39.
3. Watermelon: Watermelon provide loads of water and hydration to the body. It also has an antioxidant called lycopene. Watermelons have a GI of 72.
4. Oranges: We all know oranges are rich in vitamin C, but they do have their fair share of fiber content. 33
5. Cantaloupe: Rich in vitamin C, potassium, fiber, and beta carotene. GI of cantaloupes is 65, comparatively higher than other fruits.
6. Pineapple: It has digestive enzymes and also contains manganese. Pineapples have GI of 56.
7. Strawberries: Strawberries don’t get their fare share of recognition in weight loss, but they have high fiber and vitamin C content. GI of strawberries is 40.
8. Avocado: A lot of people do not know but avocado is not a vegetable, it is a fruit. It comes with healthy fat, 20 different types of vitamins, minerals, potassium, and of course fiber. Regular consumption of avocado can lower cholesterol and regulate blood sugar. Avocado has GI of 15, lowest in fruits.
9. Grapefruit: In fact, a whole diet program is based on grapefruits. It is high in vitamin C, also vitamin A. Consuming grapefruits also lead to low calorie intake.
10. Lemon: Weight loss enthusiasts never forget to squeeze in lemon in their morning water. That’s because it is high in vitamin C and has a low GI of 25.
11. Pomegranate: Rich in antioxidants, vitamin C, vitamin B, and even folate. GI of pomegranate is 18.
12. Papaya: High in vitamin C, fiber, carotenoids and even calcium. Papayas have a GI score of 60.
13. Pears: Here’s a little tip – do not peel the skin off pears because all the extra fiber is in the skin. Pears also have low GI of 38.
14. Kiwi: Rich in vitamin C, vitamin E, folate, and fiber. Kiwis have GI of 52.
15. Peaches: They have low GI value of 28 and are rich in vitamin C.
16. Figs: Though figs are high in calories, they are nutrient rich with high protein, potassium, and fiber content. The GI of figs is 60.
17. Cherries: Rich in beta carotene, they have low GI of 22.
18. Plums: Rich in vitamin C and carotenoid, has GI of 24.
19. Passion Fruit: Loaded with Vitamin C, vitamin A, fiber, potassium, iron. Good for diabetics and pre-diabetics. It also has low GI.
20. Bananas: While many people avoid bananas like a plague when trying to lose weight, we would like to inform you that you are missing out on important nutrients like potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C if you leave out banana. We need them in our smoothies, right? Bananas have GI of 40 to 62 depending on how ripe they are. Ripe bananas are sweeter compared to fresh ones.
21. Apricots: Contain protein, calcium, vitamin K, iron, zinc, vitamin A, beta carotene, potassium, and fiber.
Find out ways to eat fruits and still lose weight on the Rati Beauty diet. Download the Rati Beauty app for more details.