Best and Worst Fruit

 

Many fruits are high in water, which provides stomach-filling volume but not calories. Most fruit is also high in fruit-bowlfiber, which means that it takes longer to digest and wards off hunger pangs.

Are there any fruits I should avoid?

Avoid dried fruits, such as raisins, prunes, and dates.  Because the water has been removed, they are more fattening and less filling than their non-dehydrated cousins.

Avoid canned fruit. Though many have words like “healthy” and “natural” on the label, most are packed in heavy syrup and are high in calories and sugar content.

What is the best fruit for weight loss?

With a mere 36 calories and zero fat per half-grapefruit serving, this flavorful citrus variety is a great addition to any diet. But the reason it should be at the top of your list is that grapefruit may contain additional properties that promote weight loss. A Journal of Medicinal Food study showed that subjects who ate half a grapefruit before each meal lost more weight than a placebo group.

What is the best berry for weight loss?

When it comes to fiber content, strawberries (4 grams fiber per cup) and blueberries (4 grams fiber per cup) are a good choice, but nothing beats raspberries (8 grams per cup) and blackberries (8 grams fiber per cup). The high water and fiber content in these berries will help keep your appetite in check.

Is there a bad fruit when it comes to dieting?

There are no “bad” fruits, but bananas are higher in calories and sugar than other varieties. Because of its lower GI, an apple is more blood-sugar-friendly than a banana. If bananas are your favorite fruit, try eating one with yogurt or peanut butter, as these lower GI foods can slow the absorption of sugar in the banana.

strawberry-ice-cube

What about frozen fruits?

Frozen fruit is as nutritious as the fresh fruit you see at your  supermarket.

Should I use the glycemic index when choosing fruit?

Choosing fruit lower on the glycemic index can help keep blood sugar stable between meals, curbing appetite. Any fruit with a GI ranking of less than 55 is considered low GI, so make an effort to seek out fruit that falls in this category (see below for a comprehensive list of fruit GI values).

The Glycemic Index (GI) Values of Fruit

Low GI    

Cherries    22
Plums      24
Grapefruit    25
Peaches     28
Apples     34
Pears        41
Apricots     32
Grapes     43
Coconut     45
Coconut Milk   41
Kiwi Fruit     47
Oranges     40
Strawberries   40
Prunes      29

Medium GI    

Mango     60
Sultanas     56
Bananas     58
Raisins     64
Papaya     60
Figs             61
Pineapple     66

High GI    

Watermelon     80
Dates                103