Not important if the subject is the fad diet, or even a food reeducation, fruits are a constant presence on the menus for those who want to lose weight and eat healthier. Some are even known as fruits that lose weight, due to helping satiate hunger and detoxifying the body.
According to the nutrologist Dr. Hugo Coelho Neves, these are extremely important in their regular consumption, since they are great sources of micronutrients (vitamins and minerals), antioxidants, soluble and insoluble fibers. For him, when consumed daily and according to the individual biotype, fruits bring several benefits, both physical, such as increased disposition, improved digestion quality and an anti-inflammatory action, as well as mental, which can help control the response to daily stress and raising the feeling of well-being.
The doctor reveals that each person has a specific biotype, which has flavors that should be predominant and others that should be avoided. “With that, varying the flavors beneficial to your body will not only help you escape monotony (a major problem in the medium and long term of your consumption), but will also take advantage of the healthy substances available from a good variety of fruits”, he explains.
Despite avoiding falling into the routine, the professional warns that by varying the forms of consumption, fiber and nutrients from these fruits can be lost, such as when preparing a juice, for example. For him, the ideal is to consume them in their original state, making the most of their benefits. “If it is necessary to use it in other ways, for example to help children eat certain fruits, it is worth adding a good source of fiber (for example, coconut flour) in the juice”, he teaches.
12 low-calorie fruits for you to eat without fear
It is worth noting that despite being a good consumption option within the diet, some fruits are rich in calories, which can hinder the desired weight loss. So check out a list with calorie stall fruits for you to taste without guilt:
1. Lemon (12 calories / unit)
Among the benefits of this fruit, we can mention the general detoxification of the organism, the improvement of the peripheral blood circulation, the digestive and alkalinizing action, the aid of increased immunity, the antioxidant and anti-inflammatory action.
2. Watermelon (24 calories / 100g)
This fruit has a diuretic action, helps to increase immunity, has antioxidant action, improves peripheral blood circulation and improves the lipid profile.
3. Papaya (36 calories / 100g)
Papaya has digestive action, in addition to assisting in the proper functioning of the intestine, improving the lipid profile and helping to decrease menstrual cramps.
4. Cashew (37 calories / 100g)
Among the benefits of this fruit, we can mention the increase in immunity, its diuretic action, in addition to the antioxidant and anti-inflammatory action provided by its consumption.
5. Strawberry (43 calories / 100g)
Strawberries have a calming effect, helping to increase appetite, in addition to being a diuretic, having digestive, anti-inflammatory, antioxidant action and helping to increase immunity.
6. Red guava (43 calories / 100g)
This fruit is known to aid in weight loss, improve the lipid profile, in addition to helping with the proper functioning of the intestine and increasing immunity.
7. Orange (46 calories / 100g)
Among its benefits we can find increased appetite, aid in digestion, improved immunity, antioxidant, anti-inflammatory and energizing action, in addition to improved peripheral blood circulation.
8. Tangerine (50 calories / 100g)
Tangerine helps to modulate inflammatory processes, in addition to promoting general detoxification of the body and increasing immunity, if consumed frequently.
9. Pineapple (50 calories / 80g)
Pineapple has excellent digestive action, soothing, in addition to the diuretic and depurative action, it also increases immunity and stimulates appetite.
10. Silver banana (55 calories / unit)
Among the benefits of the silver banana we find the general detoxification of the organism, the aid in the recovery of the intestinal flora, besides being alkalinizing and having anti-inflammatory action.
11. Pear (68 calories / unit)
The pear has a calming and digestive action. In addition, it also helps to increase immunity, the proper functioning of the intestine and bone mineralization.
12. Red apple (85 calories / unit)
Among the benefits of the consumption of red apple can be mentioned the modulation of fat absorption, the calming action, the improvement of the lipid profile, the general detoxification of the organism, the moderation of appetite and the anti-inflammatory action.
Glycemic index: another factor to consider
In addition to the calories contained in a food, another topic has recently gained notoriety: the glycemic index of foods. “Calories is the amount of total energy that the food offers, whereas the glycemic index is the measure of the speed of the carbohydrate contained in the food in increasing blood glucose”, teaches Dr. Hugo.
According to the doctor, to help with weight loss, the best measure is the glycemic load, which includes the speed and the amount of carbohydrate in each fruit. “Randomized studies prove that the best diet for weight loss and a healthy lifestyle is low-carbohydrate and high in good fats, so choosing low glycemic load fruits is a great choice”, he advises.
Therefore, knowing the glycemic index is essential to achieve the desired weight loss. Another important fact is that for diabetics, the ideal is that the fruit to be consumed has the lowest glycemic index, to avoid spikes in your blood glucose.
The nutrologist also reveals the fruits with the lowest glycemic index: these being the avocado with 20 glycemic index, the apple and the pear, both with 38, the plum with 39, the cherry and the strawberry, where half a cup of any of these fruits has 41 glycemic index.
Matching fruit combos
PHOTO: GETTY IMAGES
Regarding the amount of fruit for the ideal daily consumption, the nutrologist explains that the amount and choice vary according to each biotype, however, due to its high nutritional value, it is worth analyzing the possibility of exchanging other sources of carbohydrate (such as refined flours, for example) and increase fruit intake. “A great option is to organize a lifestyle with 2 to 3 servings of fruit daily,” he adds.
It is worth remembering that a boring diet is one without varieties, with repetition of foods. Therefore, it is valid to mix the types of fruits consumed, because in addition to varying the flavor, it also increases the amount of nutrients consumed. Check out professional suggestions with smart fruit combinations that bring even more benefits:
- To reduce anxiety : combine pear with apple and strawberry.
- To detoxify the body : consume lemon along with pineapple and grape.
- For a diuretic effect : combine pineapple with watermelon and melon.
- If you are looking for weight loss : try eating guava with apple and lemon.
- If the goal is to improve digestion : a combination of pineapple and lemon will be a great option.
- To boost immunity : combine the power of orange with lemon and watermelon.
- To increase the mood : consuming grape together with tangerine is a great option.
Whether in search of weight loss, or due to the various benefits found in its frequent consumption, introducing fruits to the day-to-day menu will make your diet richer and more complete. Take advantage of the professional’s tips and add these rich foods to your next shopping list now.