Does eating fruit make you fat? Which ones help with weight loss and which ones cause weight gain?

Fruit is one of the important foods in a healthy diet. Most fruits are packed with vitamins, minerals, antioxidants, and fiber. However, fruit is also high in natural sugars. Therefore, many people wonder if eating fruit is fat?

Let’s search with Hello Bacsi for the answer in the following article. The article also suggests you fruits that help lose weight, fruits that can cause weight gain. At the same time, the notes to eat fruit properly may also be necessary for you.

Does eating fruit make you fat? Why?

When applying a diet that limits sugar, sweeteners and cuts carbs every day, many people wonder: Is eating fruit fat?

The reason is because:

• Most fruits are low in calories. Foods that are low in calories and high in fiber will help you fill up quickly without absorbing too many calories.
• Carbohydrates in fruit are quite healthy. Carbohydrates consist of 3 substances: sugar, starch, and fiber. Most healthy fruits in the diet are high in fiber. Fiber will help you feel full faster, reduce cravings, and many other benefits.
• Natural sugars in fruit are different from added sugars. Usually, the natural sugar in fruit is accompanied by fiber. This duo helps slow down the breakdown of sugar in the body. This helps balance blood sugar and insulin levels. Fruits contain natural sugars, but are also rich in fiber, so they reduce the body’s tendency to store energy from sugar as fat.

>> Hint for you: How to eat more fruit?

Does eating a lot of fruit make you gain weight?

In general, fruit is rarely the cause of weight gain. However, be careful if you have unbalanced eating habits and low exercise intensity. Eating too many high-calorie and high-sugar fruits (such as durian, jackfruit, etc.) combined with the above will cause you to gain weight.

In addition, if you only eat fruit without providing other nutrients such as protein, good fats, vitamin D, vitamin B12 , calcium, zinc, etc., you will most likely lose your nutritional balance and harm your health. health.

>> See more: Late night foods that are not fat that you should know

Fruits that cause weight gain

Although fruit is unlikely to make you gain weight, when combined with a high-energy diet, it can still happen. The following is a list of some fruits that are higher in calories and sugar than others.

If you are looking to lose weight, or maintain weight, it is best to control your portion sizes with the fruits on the following list. And if you want to gain healthy weight, add these fruits to your diet. You can use these fruits in many forms such as: smoothies, salads, oatmeal, fruit yogurt, …

Some fruits cause weight gain

• Bananas are an excellent source of carbs and calories. One medium banana (118 grams) contains 105 calories.
• Coconut rice is not only high in fat and moderate in starch, it is also a high-calorie food. In each 28g of coconut rice has 99 calories.
• Avocados are high in calories and healthy fats, making them a great choice for anyone looking to gain weight. Each 100g of avocado contains about 161 calories. In addition, avocados are also rich in many other micronutrients, including: potassium and vitamins K, B5 (pantothenic acid) and B6 (pyridoxine).
• Ripe mangoes have a characteristic sweet and delicious taste. At the same time, mango also contains many minerals, B vitamins, vitamins A and E. In 100g of ripe mangoes, it contains about 65 calories.
• Durian has many nutrients, but at the same time contains many calories. In 100g of durian will contain 147 calories.

Fruits that help lose weight

Does eating fruit make you fat? The answer will be no if you choose and eat the right fruit. Here are healthy fruits that can help you lose weight:

• Grapefruit is very low in calories and high in vitamins A and C. Add this fruit to a healthy snack, to help reduce the amount of food in the main meal.
• Apples are low in calories and high in fiber, which helps keep you fuller for longer.
• Berries such as: strawberries, blueberries, cherries, raspberries… Berries contain many important vitamins, which can positively impact cholesterol levels, blood pressure and inflammation.
• Passion fruit can be beneficial for blood pressure and insulin sensitivity, and has many nutrients that are ideal for weight loss.
• Kiwi is an excellent source of: vitamin C, vitamin E, folate and fiber.
• Melon is rich in fiber, potassium and antioxidants. Such as vitamin C, beta-carotene and lycopene.

Note when eating fruit to lose weight

Does eating fruit make you fat? Although eating fruit can help you lose weight effectively. But there are a few things you should keep in mind:

• Risk of other nutrient deficiencies (such as protein, B12, vitamin D, calcium, etc.) . If you intend to substitute fruit for all other foods, think twice. With a fruit-only diet for a long time, it can lead to a risk of deficiency and affect general health.
• Limit dried fruits, marinated sugar. Dried fruits have high nutritional value. They contain most of the vitamins, minerals, and fiber found in whole fruits. However, dried fruit has some water that has been removed during the drying process. This means you will consume a higher amount of calories, carbs and sugar than fresh fruit.

• Limit fruit juices high in sugar. When juice is pressed, the natural sugars in the fruit are separated from the fruit’s beneficial fiber. The fruit itself is rich in fiber and keeps you full for a long time. When there is a lack of fiber, drinking too much fruit juice that is too sweet will affect your blood sugar.

Hope the article has brought you useful information about fruit weight loss. At the same time, the above information has explained the question of whether eating fruit is fat? Follow Hello Bacsi for more scientific articles on healthy diet and nutrition.