“Fruits are an essential part of a healthy diet, but many people are put off by the high caloric content of some of them and the idea that high amounts of sugar and carbohydrates are harmful. What fruits actually have more calories than others and can be eaten while losing weight? Let’s figure it out now.”
What fruits have more calories?
The highest caloric content is:
Coconut. KBJU: 354/3.3/33.5/6.2
The high caloric content of the fruit is due to the large amount of fat in its composition, so when eating coconut, special attention should be paid to the size of the serving. In addition to fresh coconut, coconut oil and water are made.
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Water, unlike coconut and milk, contains almost no fat and is lower in calories. Nutrition information varies by brand, but on average, one serving contains 14 g of natural sugar. Coconut oil is used not only in nutrition, but also as a cosmetic product.
Bananas. KBJU: 96/1.5/0.5/21
This fruit is not only rich in potassium (a medium banana can contain between 400 and 600 mg), but it also contains a variety of vitamins and minerals. Bananas are a source of inulin, a type of soluble fiber and prebiotic. It is found in a variety of plant foods, including bananas, as well as leeks, asparagus, and Jerusalem artichoke.
Also read:
What are the benefits of seasonal food? A short guide to important foods for fall, winter, spring and summer.
Furthermore, bananas help in the fight against anemia, have a positive effect on the digestive system and can quickly increase energy levels. The taste of a banana depends on its ripeness: the riper the banana, the sweeter it is.
Grape. KBJU: 72/0.6/0.6/15.4
The caloric content of grapes depends on the variety: the higher the percentage of sugar contained in a particular variety, the higher the caloric content. Useful as the grape itself, as well as grape pomace and fruit juice. Grape pomace is the remains, consisting of stems, skins, and seeds of grape berries.
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They are high in polyphenols, making them a particularly valuable source of antioxidants. Grape juice contains beneficial phytochemicals, but lacks fiber, so fresh grapes should not be substituted.
Khaki. KBJU: 67/0.5/0.4/15.3
Many do not like the astringent taste of persimmons, but now there are varieties that do not have this characteristic. For example, the fuyu persimmon is a variety that is not woven, it is suitable both for fresh consumption and for salads. Round, sweet and crisp, golden-orange inside and out, this persimmon makes a fine addition to a meal.
Mango. KBJU: 60/0.82/0.38/13.38
This fruit is rich in dietary fiber, vitamin C, potassium, beta-carotene, and other phytochemicals such as mangiferin and phenolic acids, which affect lipid and glucose metabolism and have a positive effect on gut microbial health.
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The mango is distinguished by the content of vitamin A necessary for humans, which regulates both innate and adaptive immunity. In addition to mango pulp, its peel and seeds also have useful properties – they retain a high concentration of biologically active molecules.
The taste of mango can vary: it depends on the fiber content. Some varieties are higher in fiber and meatier, while others are lower in fiber and have a creamy texture.
Does eating fruit cause weight gain?
It is important to note right away that the process of losing weight depends on the total caloric content of the diet, and not on the use of certain foods or the rejection of them. And another reason not to exclude fruits and vegetables from the menu is that the recommendations for their use indicate the need to eat five servings of these products a day.
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If you refuse vegetables and fruits, the body will not receive the necessary amount of vitamins, minerals and fiber, which helps to improve the functioning of the gastrointestinal tract (GIT) and the appearance of satiety. Therefore, the diet should contain fresh fruits and berries.
Of course, it is important to pay attention to its quantity: if you eat too much, this will lead to a decrease in the nutritional value of the diet, because the consumption of complex carbohydrates and proteins will decrease.
You don’t have to worry about the sugar in them: the sugar in fruit isn’t as dangerous as sugar added to prepared foods and beverages. Fruit carbohydrates will also not interfere with weight loss if you follow the recommended calorie content of the diet.
Also read:
A nutritionist named fruits and vegetables worth buying in June
Therefore, with a competently prepared diet and taking into account all the needs of the body, fruits and berries will only bring benefit. This is especially true for seasonal products, because in this case the nutritional value of the product increases.
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