Best Fruits for Weight Loss: Nutritional Breakdowns

Fruits are considered some of the healthiest foods on earth — and for good reason. They’re loaded with vitamins, minerals, phytonutrients, and antioxidants. 

Rich in fiber, these foods keep your digestive system running smoothly and fill you up quickly. But just because something is healthy doesn’t mean it’s good for your waistline. 

Some fruits have nearly 30 grams of sugar per cup. That’s more sugar than you’d get from two Snickers bars! Not to mention fruit juices, which are loaded with sugar and have little or no fiber. 

When it comes to the best fruits for weight loss, stick to berries, lemons, limes, oranges, and avocados. 

Citrus fruits are pretty low in sugar — and so are strawberries, blackberries, and sweet melons. Honeydew melon, for instance, contains just 11 grams of sugar per serving. 

While not being a traditionally thought of fruit, avocado is your best bet if you’re on the keto diet. A quarter of an avocado, or one serving, contains less than 1 gram of sugar and 1 gram of net carbs. 

We’re not saying that you should cut out fruits from your diet to get leaner. You just need to make better choices. Some fruits are low in sugar and pack a hefty nutritional punch. 

Read on to find out more! 

Is Fruit Bad for You? 

The USDA recommends one cup and a half to two cups of fruit per day for women and two daily cups for men. Yet, only one in 10 American adults meet these requirements. 

Fresh fruits are rich in antioxidants and contain little or no fat and sodium points out the USDA. They’re an excellent source of vitamin C, potassium, fiber, and B-complex vitamins. Animal products, by contrast, are low in vitamin C and don’t contain fiber. 

Clinical evidence confirms the health benefits of fruits. One large banana, for example, delivers about 10% of the daily recommended potassium intake. This nutrient supports cardiovascular health by regulating blood pressure and heart rate. 

Only 3% of Americans are getting enough potassium in their diet, reports the journal Advances in Nutrition. Low levels of this mineral have been linked to heart disease, hypertension, bone loss, stroke, and other ailments. 

In a 12-year cohort study, subjects experienced a 10% reduction in the risk of stroke-related mortality for every 10-mmol (millimoles per liter) increase in potassium intake. 

A diet rich in fruits may also protect against cancer, diabetes, colorectal cancer, and inflammatory bowel diseases suggest a 2018 review published in Nutrients. 

As the researchers note, whole fruits support digestive and cardiometabolic health. They also contain B-complex vitamins and phytonutrients that boost brainpower and may ward off depression. 

Fruits are also high in prebiotics. These nutrients feed the good bacteria in your digestive tract, which may help prevent constipation, colon cancer, and other GI disorders. The antioxidants in fruits scavenge oxidative stress and slow down aging. 

The Truth About Fructose, or Fruit Sugar

While it’s true that fruit contains sugar and carbs, it may help you lose weight. The key is to enjoy them in moderation as part of a diet that aligns with your goals. 

Here’s the thing: sugar is sugar, no matters where it comes from. Most fruits are rich in fructose, a natural form of sugar. This nutrient is metabolized differently than glucose, but it can still lead to weight gain.

Excess fructose is broken down into triglycerides and then stored in the abdominal area and around your internal organs. 

Therefore, it promotes visceral fat storage and may affect metabolic health. Visceral fat has been linked to insulin resistance, diabetes, metabolic syndrome, heart disease, cancer, and hormonal imbalances. 

The human gut can absorb around 5 to 50 grams of fructose at once, explains a 2018 review in the Journal of Clinical Investigation. Unabsorbed fructose may cause digestive symptoms, like bloating and stomach pain. 

According to the above review, the intestine can break down about one-third of an oral fructose load. The majority of ingested fructose is metabolized by the liver. As discussed earlier, the excess is turned into triglycerides and stored as fat. 

Fruits also contain dietary fiber, which slows down sugar absorption into the bloodstream and curbs hunger. But you can still gain weight if you consume too much fruit.

Dried Fruit Problem

You may be inclined to think any form of fruit is a healthier alternative to other snacks. However, dried varieties are the highest in sugar and can be just as bad as some candy— here are some examples: 

• Grapes — 62 calories and 15 grams of sugar per cup (3.2 oz)
• Raisins— 85 calories and 18.5 grams of sugar per ounce
• Bananas — 121 calories and 16.6 grams of sugar per serving (one large banana or about 5.3 oz)
• Bananas chips — 98 calories and 13.4 grams of sugar per ounce
• Peaches — 59 calories and 12.6 grams of sugar per serving (one medium peach or about 5.2 oz)
• Dried peaches — 68 calories and 11.9 grams of sugars per ounce

Dried fruits have most of the water content removed, which causes them to shrink. Therefore, when you compare dried and fresh fruit by volume, the former will be higher in calories and sugar. 

Does Fruit Help You Lose Weight? 

As mentioned earlier, fruits may help you get leaner despite their high sugar content. We’re talking about fresh fruit, not fruit juice or dried fruit. 

A 2016 research paper featured in the journal Nutrients points out that fruit consumption may protect against obesity. 

First of all, fresh fruits are high in water and fiber. Therefore, they fill you up quickly and keep you full longer, which may help reduce your daily calorie intake and facilitate weight loss. 

Second, the fiber and prebiotics in fruits balance your gut flora, which can positively impact your metabolism. 

Furthermore, some fruits contain naringenin, resveratrol, and other phytonutrients that may help increase fat breakdown and inhibit the formation of new fat cells. 

As the scientists note, fruits have both pro- and anti-obesity effects, depending on their composition and the amount consumed. 

For example, a large-scale study conducted on early 15,000 children suggests that a fruit-rich diet may lead to weight gain when total calorie intake exceeds energy requirements. 

The pro-obesity effects of fruits are largely due to the high sugar content. These foods can easily increase your intake of simple sugars, adding inches to your waistline. 

Our team compiled a list of the best fruits for weight loss to help you make smarter food choices. 

Ideally, consume them before or after your workouts when your body needs energy. Or you can use them as a substitute for your go-to snacks to cut calories and stay full between meals. 

Let’s get into it!

Berries Pack a Hefty Antioxidant Punch 

Juicy and refreshing, berries make a healthy low-calorie snack for when hunger strikes. What’s more, they’re loaded with vitamin C, anthocyanins, lutein, beta carotene, fiber, and other nutrients. 

These tiny fruits protect cardiovascular health and reduce oxidative stress. They also fight inflammation and may improve blood lipids. The antioxidants in berries may help lower your risk of insulin resistance, metabolic syndrome, heart disease, and atherosclerosis. 

Most types of berries low in carbs and fit into any diet. Again, moderation is the key. Let’s take a closer look at their sugar and calorie content:

• Strawberries — 53 calories and 8.1 grams of sugars per cup
• Raspberries — 64 calories and 5.4 grams of sugars per cup
• Cranberries — 51 calories and 4.7 grams of sugars per cup
• Blueberries — 84 calories and 14.7 grams of sugar per cup
• Blackberries — 62 calories and 7 grams of sugars per cup
• Bilberries — 60 calories and 14.3 grams of sugars per 3.5 ounces

A recent study suggests that blackberries may improve insulin response and increase fat oxidation. 

Overweight and obese men were asked to consume 600 grams (21.1 ounces) of these fruits daily as part of a high-fat diet. In just one week, they experienced increased fat oxidation and insulin sensitivity compared to the control group.

Since the study was small, further research is needed to confirm these findings. 

Grapefruit May Increase Fat Burning 

Grapefruit is high in fiber and naringin, a flavonoid that may increase fat burning. According to a 2016 review in Phototherapy Research, naringin elevates resting metabolic rate and may aid in weight loss. 

Furthermore, this citrus-derived flavonoid may improve insulin sensitivity and glucose tolerance. It also exhibits anti-inflammatory and thermogenic effects. More human studies are needed to confirm these effects. 

From a nutritional standpoint, grapefruit delivers fewer calories than most fruits. One cup provides just 74 calories and 16 grams of sugars, as well as 2.5 grams of fiber. It’s over 90% water by weight, filling you up quickly. 

Avocado — One of the Best Fruits for Weight Loss 

As mentioned earlier, avocado has less than 1 gram of sugar per serving — 0.4 grams, to be more precise. Plus, it boasts a whopping 5.4 grams of fiber, keeping hunger at bay. 

In our opinion, this is the best fruit for weight loss. But don’t just take our word for it. 

In a 12-week clinical trial, overweight and obese subjects who consumed one Hass avocado daily while on a hypocaloric diet experienced significant weight loss and positive changes in the microbiota. 

The number of gut bacteria involved in polysaccharide fermentation increased in the avocado group. This could translate into improvements in carbohydrate metabolism. 

Another study, which was conducted on 55,407 men and women, has found that avocado consumers gained less weight over four to 11 years compared to non-consumers. 

While their odds of becoming obese or overweight were attenuated by differences in initial BMI values, avocado consumption may prevent weight gain, according to the study authors. 

But that’s not all. 

Avocado consumption may also promote healthier eating habits and reduce body weight. These findings were published in a 2013 review in the Nutrition Journal. 

The same study has linked avocado consumption to higher nutrient intakes, improved blood lipids, and increased nutrient intakes. On top of that, this fruit may help lower your risk of metabolic syndrome.

Snack on Apples to Stay Full Longer 

Low in calories and high in fiber, apples can make it easier to stick to your diet and lose those pesky pounds. These naturally sweet fruits provide about 57 calories and 11 grams of sugars per cup. 

A study published in the journal Appetite compared the effects of apples or pears versus oats on body weight and energy intake. Both foods used in the study provided the same amount of fiber and calories. 

Women who consumed either three apples or three pears per day for 10 weeks lost more weight than the oat group. Their daily energy intake decreased by 19.6 to 25 calories. Researchers attribute these improvements to the energy density of fruits. 

Apples are about 85.6% water by weight and deliver 2.6 grams of fiber per cup. Both fiber and water promote satiety and suppress appetite. 

Looking for Low-Sugar Fruits? Fill Up on Lemons and Limes

Like most citrus fruits, lemons and limes are low in sugar and pack high doses of vitamin C. 

One serving of lemons (2 oz) has only 17 calories and 1.5 grams of sugars, while one serving of limes (2.3 oz) boasts 20 calories and 1.1 grams of sugars. 

Vitamin C, one of the most abundant nutrients in these fruits, may facilitate weight loss through several mechanisms:

• Modulates lipolysis (fat breakdown)
• Inhibits glucose metabolism and suppresses leptin secretion 
• Reduces blood sugar levels in obese individuals with diabetes
• Decreases inflammation
• Scavenges oxidative stress 

These factors may help prevent weight gain and increase fat loss while improving metabolic health. 

We’re not saying that you should snack on lemons or limes. Instead, add their juice and pulp to fruit and vegetable salads, smoothies, and raw homemade desserts. 

For example, you can mix cottage cheese, vanilla essence, fresh lemon juice, eggs, and stevia in a food processor. Add a scoop of Vintage Brawn™ Vanilla Milkshake for extra flavor and nutrition. Bake for 20-25 minutes or until smooth to make a delicious low-sugar cheesecake.

Fruit Is Not the Enemy

Even though most fruits are rich in sugar, they’re not necessarily bad for your waistline. On the contrary, they’re loaded with vitamin C, fiber, and phytochemicals that aid in weight loss. 

Again, it’s important to choose low-sugar fruits and enjoy them in moderation, especially if you’re on a heavier side. Think of them as an occasional treat rather than a daily snack. 

If you’re struggling with the extra weight, you can always use a natural fat burner to break through plateaus. Vintage Burn™, our thermogenic fat-burning formula, will speed up your metabolism while preserving lean mass. It also curbs appetite and boosts your energy without the jitters. 

In your opinion, what are the best fruits for weight loss? Is there anything else you’d add to our list? Share your thoughts below with your fellow gym-goers!