2023-06-15 11:31:33
Fruit can be considered a natural ready-made snack that is packed with vitamins, fiber, and other nutrients that support a healthy diet.
According to Healthline, there are a number of fruits that are generally low in calories and rich in fiber, which may help lose weight, as follows:
1. Grapefruit
Half a grapefruit, weighing about 123 grams, contains only 37 calories but provides 51% of the recommended daily value for vitamin C.
Interestingly, a recent scientific review found that consuming this fruit reduces body fat, waist circumference, and blood pressure.
Grapefruit is also rich in antioxidants and inflammation, which can protect against diabetes and heart disease.
2. Apple
Apples are low in calories and rich in fiber, containing 116 calories and 5.4 grams of fiber per large 223-gram fruit.
Research shows that it’s better to eat whole apples – rather than juice – to reduce hunger and appetite.
3. Raspberries and strawberries
Berries are a low-calorie food energy source. For example, 1 cup, or 123 grams, of berries contains only 64 calories and provides 36% of the recommended daily value for vitamin C and manganese, as well as 12% for vitamin K.
One 152-gram cup of strawberries contains less than 50 calories and provides 3 grams of dietary fiber, as well as 99% of the RDI for vitamin C and 26% of manganese.
4. Stone fruits
Stone fruits include a variety of fruits, including peaches, nectarines, plums, cherries, and apricots. Stone fruits are known for being rich in nutrients such as vitamins C and A, in addition to being low in calories.
A medium-sized peach, weighing 150 grams, contains 58 calories, while one cup of cherries, weighing 138 grams, contains 87 calories, and a serving of plums, weighing about 132 grams, or four apricots, approximately. Weighing in at 140 grams, it has less than 70 calories.
5. Kiwi
High in nutrients, the kiwi is an excellent source of Vitamin C, K, folic acid, and fiber, and has great health benefits. A small, peeled fruit weighing about 69 grams contains more than 2 grams of fiber, while the skin alone provides an additional 1 gram of fiber.
6. Watermelon
Watermelon is a great choice for those looking to lose weight due to its low calories and high water content. Only one cup of watermelon weighing 150-170 grams provides only 46-61 calories.
Watermelon is also rich in fiber, potassium and antioxidants.
7. Bananas
Bananas are higher in calories than many other fruits, yet they are also high in nutrients, providing potassium, magnesium, manganese, fiber, many antioxidants, and vitamins C and B6.
One study, conducted in 2014, showed that eating a banana daily lowered blood sugar and cholesterol in people with high cholesterol.
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