It doesn’t matter if the subject is a fad diet, or even a food reeducation, fruits are a constant presence on the menus for those who want to lose weight and eat more healthily. Some are even known as slimming fruits, as they help to satisfy hunger and detoxify the body.
According to nutritionist Dr. Hugo Coelho Neves, these are extremely important in their regular consumption, as they are great sources of micronutrients (vitamins and minerals), antioxidants, soluble and insoluble fibers. For him, when consumed daily and according to the individual biotype, fruits bring several benefits, both physical, such as increased disposition, improves the quality of digestion and an anti-inflammatory action, as well as mental, and can help control the response. to daily stress and increasing the feeling of well-being.
The doctor reveals that each person has a specific biotype, which has flavors that should be predominant and others that should be avoided. “With this, varying between flavors that are beneficial to your body will not only help you to escape monotony (a major problem in the medium and long term of its consumption) but will also take advantage of the healthy substances available from a good variety of fruits”, he explains.
Despite avoiding falling into routine, the professional warns that by varying the forms of consumption, fiber and nutrients from these fruits can be lost, as when preparing a juice, for example. For him, the ideal is to consume them in their original state, making the most of their benefits. “If it is necessary to use it in other ways, for example to help children ingest certain fruits, it is worth adding a good source of fiber (for example, coconut flour) in the juice”, he teaches.
12 low-calorie fruits for you to eat without fear
It is worth noting that despite being a good option for consumption within the diet, some fruits are rich in calories, which can hinder the desired weight loss. So, check out a list of low-calorie fruits below for you to enjoy without guilt:
1. Lemon (12 calories/unit)
Among the benefits of this fruit, we can mention the general detoxification of the body, improves peripheral blood circulation, digestive and alkalizing action, helps to increase immunity, antioxidant and anti-inflammatory action.
2. Watermelon (24 calories/100g)
This fruit has a diuretic action, helps to increase immunity, has antioxidant action, improves peripheral blood circulation and improves the lipid profile.
3. Papaya (36 calories/100g)
Papaya has digestive action, in addition to helping the proper functioning of the intestine, improving the lipid profile and helping to reduce menstrual cramps.
4. Cashew (37 calories/100g)
Among the benefits of this fruit, we can mention increased immunity, its diuretic action, in addition to the antioxidant and anti-inflammatory action provided by its consumption.
5. Strawberry (43 calories/100g)
Strawberry has a calming effect, helping to increase appetite, in addition to being diuretic, having digestive, anti-inflammatory, antioxidant action and helping to increase immunity.
6. Red guava (43 calories/100g)
This fruit is known to aid in weight loss, improve the lipid profile, as well as help in the proper functioning of the intestine and increase immunity.
7. Orange (46 calories/100g)
Among its benefits we can find increased appetite, aid in digestion, improves immunity, antioxidant, anti-inflammatory and energizing action, in addition to improving peripheral blood circulation.
8. Tangerine (50 calories/100g)
Tangerine helps to modulate inflammatory processes, in addition to promoting the body’s general detoxification and boosting immunity, if consumed frequently.
9. Pineapple (50 calories/80g)
Pineapple has great digestive and calming action, in addition to diuretic and depurative action, it also increases immunity and stimulates appetite.
10. Silver banana (55 calories/unit)
Among the benefits of banana silver we find the general detoxification of the body, aid in the recovery of the intestinal flora, in addition to being alkalizing and having anti-inflammatory action.
11. Pear (68 calories/unit)
The pear has a calming and digestive action. In addition, it still helps in increasing immunity, in the proper functioning of the intestine and in bone mineralization.
12. Red apple (85 calories/unit)
Among the benefits of red apple consumption can be mentioned the modulation of fat absorption, the calming action, the improvement of the lipid profile, the general detoxification of the organism, the moderation of the appetite and the anti-inflammatory action.
Glycemic index: another factor to consider
In addition to the calories contained in a food, another topic has been gaining notoriety recently: the glycemic index of foods. “Calories are the total amount of energy that the food offers, while the glycemic index is the measure of the speed of the carbohydrate contained in the food to increase blood glucose”, teaches Dr. Hugo.
According to the doctor, to aid weight loss, the best measure is the glycemic load, which includes the speed and amount of carbohydrate in each fruit. “Randomized studies prove that the best diet for weight loss and a healthy lifestyle is low-carbohydrate and high in good fats, so opting for low-glycemic-load fruits is a great choice”, he guides.
Therefore, knowing the glycemic index is essential to achieve the desired weight loss. Another important fact is that for diabetics, the ideal is that the fruit to be consumed has the lowest glycemic index, to avoid spikes in their blood glucose.
The nutritionist also reveals the fruits with the lowest glycemic index: avocados with a glycemic index of 20, apples and pears, both with 38, plums with 39, cherries and strawberries, where half a cup of any of these fruits It has a glycemic index of 41.
Perfect fruit combos
Regarding the amount of fruit for the ideal daily consumption, the nutritionist explains that the amount and choice vary according to each biotype, however, due to its high nutritional value, it is worth analyzing the possibility of exchanging other sources of carbohydrate (such as refined flours, for example) and increase fruit intake. “A great option is to organize a lifestyle with 2 to 3 servings of fruit daily”, he adds.
It is worth remembering that a boring diet is one without varieties, with repetition of foods. Therefore, it is valid to mix the types of fruits consumed, because in addition to varying the flavor, it also increases the amount of nutrients consumed. Check out the professional’s suggestions with smart fruit combinations that bring even more benefits:
- To reduce anxiety: combine pear with apple and strawberry.
- To detoxify the body: consume lemon together with pineapple and grape.
- For a diuretic effect: combine pineapple with watermelon and melon.
- If you are looking to lose weight: try eating guava with apple and lemon.
- If the goal is to improve digestion: a combination of pineapple and lemon will be a great option.
- To boost immunity: combine the power of orange with lemon and watermelon.
- To increase the mood: consuming grapes together with tangerine is a great option.
Whether in the pursuit of weight loss, or due to the many benefits found in its frequent consumption, introducing fruits into the daily menu will make your diet richer and more complete. Take advantage of the professional’s tips and add these rich foods to your next shopping list now.
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.
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