The #1 fruit to help you lose weight, according to a dietitian.
These small red berries are powerful companions for weight loss.
You may already know that no food can do weight loss for you. Instead, it’s a combination of factors — what you eat, how you eat and how much you eat — that can affect your weight loss goals. Vegetables and fruits, for example, are important for maintaining a healthy weight. While all vegetables and fruits offer an array of nutrients that contribute to good health, some, such as raspberries, may be more beneficial for weight loss. Keep scrolling to find out what these small and powerful red berries offer.
Why Fruits Can Help You Lose Weight
Can replace high-calorie foods
Compared to other foods such as flavored snacks, sweetened and sweetened beverages, most whole fruits are nutritious and low in calories. Fruits are rich in both fiber and water, which means they increase the volume of food. According to the Centers for Disease Control and Prevention, this means you can eat the same amount of food but consume fewer calories.
Help control hunger
With fruits, you have to chew it a lot to break it. (Think about eating an apple.) Therefore, according to a 2020 study published in Nutrients, consuming proper fruits and vegetables can help slow down your eating rate. Taking the time to chew offers many benefits, including tuning you in to your hunger and stomach fill gestures.
The Best Fruits to Achieve Weight Loss Goals
If your goal is to lose weight, make sure you’re eating raspberries. These sweet little fruits are loaded with fiber and antioxidants and have a satisfying sweet taste. Here’s how they can support weight loss.
Filled with fiber
According to the USDA, one cup of raspberries, either fresh or frozen, provides about 10 grams of fiber. This is about one-third of the amount of fiber recommended daily for men and women, according to dietary guidelines for Americans. Fiber offers numerous health benefits. In addition to promoting weight loss, fiber helps keep you regular, slows digestion and prevents a sudden rise in blood sugar for sustained energy throughout the day.
What’s more, the bacteria in your gut feed on fiber. Therefore, fiber consumption is key to a diverse and balanced intestinal microbiome, which plays a role in other aspects of your health, such as the function of the immune system.
Antioxidants found in vegetables and fruits play a huge role in protecting your body’s cells by neutralizing harmful free radicals to reduce disease-causing inflammation. And you just have to look at the beautiful red color of raspberries to know that they are loaded with antioxidants. In fact, raspberries are loaded with specific antioxidants called anthocyanins, according to a study published in the Journal of Berry Research in 2019. Fruits are also an excellent source of vitamin C, another antioxidant.
Raspberries contain natural sugar that can satisfy your sweet tooth. Eat them with a handful or add them to yogurt grain bowls, salads, sweets, and more.
Other things to consider when trying to lose weight
Before you begin your weight loss journey, consider your goals and motivation. For example, your goal may be to lower your blood sugar or blood pressure to reduce your risk of developing type 2 diabetes or heart disease. You may also want to lose weight so that you can walk smoothly or follow your kids around the park without hassle.
Remember that weight loss isn’t about getting a certain number on the scale, but, as the CDC says, it’s getting a lifestyle that includes a healthy diet, regular physical activity, and other healthy habits. Weight loss doesn’t happen overnight and long-term retention requires commitment and lifestyle changes, according to 2019 research in medical clinics in North America. In addition, if you have a history of disordered eating or eating disorders, dieting may be a risk factor for triggering your symptoms.
At Eatingville, we have a weight loss section dedicated to answering common questions and meal plans to encourage you to make informed choices. Still, we recommend that you talk to your primary care provider or registered nutritionist to help you reach your health goals.
Just because you’re trying to lose weight doesn’t mean you have to give up fruit. Raspberries are the No. 1 fruit to support weight loss because they’re low in calories and high in fiber, plus they’re too sweet to satisfy a sweet tooth. Check out our healthy raspberry recipes to find different ways to eat these delicious fruits.