Because fruit is sweet and contains naturally occurring sugar, many people assume that it’s associated with weight gain. However, research consistently shows that eating fruit supports healthy weight management.

Several published studies have found that increasing the daily consumption of whole fruits is inversely tied to weight gain, meaning that the more fruit is consumed, the fewer pounds are gained. Research has also shown that eating whole fruit reduces the likelihood of long-term weight gain in adults by curbing total calorie intakes. 

Researchers believe the protective https://bogorupdate.id/ effects of fruit may be partly due to anti-inflammatory antioxidants and nutrients, how fruit intake alters the gut microbiome, and fruit’s ability to boost satiety. Because whole fruits require chewing and provide fiber and water, they empty out of the stomach slower, which increases fullness and delays the return of hunger. Also, eating fruit in place of a higher calorie snack or dessert reduces total calorie intake.

1. Apples

Apples are rich in polyphenols, anti-inflammatory antioxidants.34 They’re also high in filling fiber. One medium apple with skin provides over 4 grams (g) of fiber, 14% of the Daily Value.5

Research from Penn State found that when adults ate a cut apple that provided 128 calories 15 minutes before lunch, they consumed about 190 fewer lunch calories. The effect did not hold true for the same number of calories worth of applesauce or apple juice. Scientists say this is likely because solid fruit affects satiety more than pureed fruit or juice.6

2. Avocado

While avocado is categorized as a good fat nutritionally speaking, it’s a member of the fruit family. And despite its higher fat and calorie levels compared to other fruits, avocado is a great choice for weight management.

In a 2021 study, 105 adults with overweight or obesity were randomly assigned to receive a daily meal with one whole avocado or a control meal with a similar calorie level and ingredients without avocado for 12 weeks. The goal of the study wasn’t weight loss, but researchers found that female participants in the avocado group (but not men) had a reduction in visceral fat (internal belly fat). The women also experienced a decrease in the ratio of visceral fat to subcutaneous fat, the type just under the skin. The shift indicated a redistribution of fat away from organs, which is associated with reduced health risks.7 

3. Blueberries

Blueberries are among the lower calorie fruits at about 85 calories per cup.9 They’re also one of the most antioxidant rich fruits and research shows that eating 150 g of blueberries daily (about one cup) reduces the risk of heart disease by up to 15 percent.10

As for weight management, one study that assessed the intakes of 16 common fruits in over 133,000 men and women found that those with the highest blueberry intakes experienced the least weight gain over a 24-year period.11

4. Cherries

Cherries provide vitamin C, fiber, and anti-inflammatory antioxidants, but their role in weight management may be connected to their potential to support healthy sleep.

Research has shown that people who regularly sleep less than seven hours per night were more likely to have higher average BMIs (body mass indexes) and develop obesity compared to those who slept more.13

Consuming both sweet and tart cherries has been shown to improve sleep quality and quantity. Effects have been seen within three days of consuming 25 sweet cherries per day, a portion that provides 110 calories and nearly 4 g of fiber.1415

5. Dates

You may think of dates as a decadent fruit, but they shouldn’t be off limits for weight loss. In a 2020 study, 100 men and women with type 2 diabetes were randomly assigned to eat either no dates or add three dates daily. Over the 16 week study the date eaters did not gain weight and they experienced reductions in total cholesterol and ”bad” LDL cholesterol. In addition, HbA1c levels, a measure of blood sugar control over the previous two to three month period, did not change, and the date group reported improvements in mental health and measures of overall quality of life.16