Studies have shown that eating fruit reduces calorie intake and can potentially help with weight loss, while some fruits can help with weight gain and some can be part of a diabetes-friendly diet. However, the secret to enjoying the benefits of fruit without any negative consequences is moderation and balance.
1. Including a variety of fruits in your diet can be helpful in gaining weight.
In an interview with HT Lifestyle, Dr Subrata Das, head of the department of internal medicine and diabetes at Sakra World Hospital in Bengaluru, said, “Adults should eat one and a half cups of fruits daily and as per standards, fruits should make up 25% to 30% of your overall diet. While fruits naturally contain sugar, they do not cause weight gain like other sugar-rich foods. Fruits contain dietary fibre, which lowers blood cholesterol and increases the feeling of fullness.”
“On the other hand, eating too much fruit can have negative effects. Excessive sugar in fruit may be linked to diabetes, weight gain, and kidney and pancreatic diseases. Inadequate intake of vitamin B12, calcium, vitamin D, and omega-3 fatty acids can also cause tooth decay. People who want to gain weight quickly should see a doctor as unexplained weight gain may be a sign of an underlying medical condition,” he added.
2. Some fruits for diabetics – Apple, Pear, Pomegranate, Guava, Cherry, Strawberry, Papaya, Blackberry, Dragon Fruit
Dr. Subrata Das explains, “Many people mistakenly believe that diabetics should avoid naturally sweet fruits due to their sugar content. However, fruits are rich in essential nutrients, such as vitamins, antioxidants and anti-inflammatory compounds, and can be part of a diabetes-friendly diet. The important factor is to select fruits with a low to medium glycemic index (GI). While high-GI foods cause a rapid rise in blood sugar, low-GI fruits release sugar more slowly, helping to keep blood sugar levels stable.”
Dr. Subrata Das suggests, “Fruits like apples, strawberries, oranges and cherries are helpful for managing diabetes. Apples and strawberries are high in fibre and have a low GI value, thereby aiding in blood sugar control and weight management. Oranges contain vitamin C and other nutrients that are beneficial for overall health, while cherries are low in calories and rich in antioxidants that help control blood sugar and reduce inflammation. Guava and pomegranate are great choices due to their high fibre and low GI content.”
“Dragon fruit is low in calories and high in fibre, which helps control blood sugar and weight. Pears are also beneficial as they are high in fibre and have a low GI. Fruits such as watermelon, pineapple and mango have high GI values and should be eaten in moderation. In contrast, kiwi and pomegranate have medium GI levels and are beneficial. It is important to balance fruit intake with other dietary factors for effective diabetes management,” he added.
3. To aid weight loss, eat fruits that have 50 to 70 calories per serving.
For effective weight loss, Dr. Subrata Das suggests, “It can be beneficial to choose fruits with 50 to 70 calories per serving. These fruits are often rich in fiber and water, which help increase satiety and reduce overall calorie intake. For example, an apple or a cup of berries fit into this calorie range and provide essential vitamins, antioxidants and minerals. The fiber in these fruits slows digestion, stabilizes blood sugar levels and prevents overeating. Additionally, the high water content in fruits helps with hydration and satiety. By including these low-calorie fruits in your diet, you can manage your calorie intake while enjoying nutritious and satisfying snacks.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.
