The Best Fruits for Weight Loss

In my 20 years of being a dietitian, I have never had someone come to me and say they gained weight from too much mango. But I know you may be wondering what the best fruits for weight loss are. 

The secret is…there isn’t really one that’s considered the best. They can all have a place with weight loss. The catch is that you need to understand the proper serving sizes, their sugar content, and what to enjoy them with. Here is everything you need to know.

Nutrient Benefits of Fruit

Fruits bring with them a multitude of health benefits including:

  • fiber
  • vitamins
  • antioxidants
  • phytonutrients
  • good carbs for brain and muscle fueling

Many people are scared of fruit because of the sugar content. But this is naturally occurring
sugar, and is either fructose, glucose, or both depending on the fruit. And your brain and body
need sugar, glucose, to function.

What is the Type of Sugar in Fruits?

Fruits contain both fructose and glucose, which are types of sugar that occurs naturally in fruit. The ratio of each depends on the fruit itself. For example, dates have very high fructose content, whereas oranges have very low fructose content.

How Do you Digest Fructose?

You have something called the GLUT5 receptor that is in charge of fructose transport. Your small intestine is then primarily responsible for fructose digestion and breakdown to glucose. Your liver also assists with higher fructose intake.

Is Fructose the Same as HFCS?

No, HFCS is made from corn starch, and is a mixture of both glucose and fructose. It is widely used in processed foods to sweeten them, and high consumption has been studied as a contributor to health issues. 

Sugar Content in Fruit: Are They All the Same?

Not all fruits are equal when it comes to their sugar content. Here are a few common fruits, their serving size, caloric value, and sugar content based on 15g of carbohydrates:

  • Mango
    • Amount: ¾ cup
    • Calories: 60 kcal
    • Sugar: 13.7g
    • Fiber: 2g
  • Strawberries
    • Amount: 16 medium strawberries
    • Calories: 62 kcal
    • Sugar: 10g
    • Fiber: 4g
  • Blueberries
    • Amount: ¾ cup
    • Calories: 57 kcal
    • Sugar: 10g
    • Fiber: 3g
  • Gala Apple
    • Amount: 1 medium apple
    • Calories: 61
    • Sugar: 12g
    • Fiber: 2g
  • Papaya
    • Serving size: 1 cup
    • Calories: 59
    • Sugar: 11g
    • Fiber: 2g

Delicious Fruit Salad

When you’re looking for a fun new way to include fruits in your day, you can try this fruit salad with a delicious orange juice and coconut sugar reduction.

Tropical Fruit Salad with an Orange Juice Coconut Reduction
Tropical Fruit Salad with Orange Juice Coconut Reduction
View the Recipe

When is the Best Time to Eat Fruits? 

Fruit can be part of any of your snacks or meals. The key is to remember to pair it with a protein and fat source for blood sugar control. This could be a piece of string cheese, or a serving of nuts.  

What Fruits are More Weight Loss Friendly?

All fruits are weight loss friendly if you are aware of the serving size and as mentioned above, pair them with a protein and fat. So in the grand scheme of things, they can all be considered the best fruits for weight loss.

If you prefer some fruits more than others, don’t feel as though you need to eliminate them from your diet. Fruits and vegetables play an important role in providing daily fiber, as well as a multitude of other nutrients and health benefits.

Does Eating Fruits At Night Make You Fat?

The fruits alone will not make you fat. Eating an excess of calories late at night, and not allowing your body to digest before bed is another story. However, it is usually your choices during the rest of the day that is going to to have the greatest impact. 

If you are craving something sweet at night, choosing a cup or berries or a serving of fruit with some nuts is a more nutritious option than a slice of cake or ice cream.

Other Best Food Reviews for Weight Loss

Interested in other food categories for weight loss? Explore my other recommendations:

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