Evidence Based
Every weight loss journey starts with deciding what foods to eat, but you must also consider what foods to avoid. While fruits are an excellent source of essential vitamins and minerals, some contain excess sugars and are high in calories.
Let’s explore five fruits to avoid if you want to lose weight. We’ll discuss why you should avoid these fruits and gain insight into selecting the best fruits for weight loss. Read on to learn how to make informed decisions about your fruit consumption on your weight loss journey.
Fruits To Avoid For Weight Loss
Here are five high-sugar fruits you should avoid when trying to lose weight:
- Mangos.
- Cherries.
- Pineapples.
- Grapes.
- Coconut meat.
5 Fruits To Avoid For Weight Loss
Fruits are nutritional powerhouses that provide essential vitamins, fiber, and antioxidants. Unlike diet pills, which offer a temporary fix, most fruits support sustainable weight management. Fruits like berries and citrus are ideal for a healthy diet, while caution is advised with high-sugar options.
The rich nutrient profile in fruits promotes overall well-being, making them an excellent choice for your long-term health goals. However, some fruits may impede your results by contributing to excess calorie intake. Here are the fruits you should avoid if you’re trying to lose weight.
Mangoes
Mangoes are rich in vitamins A[1] and C, with potential health benefits for skin, hair, and cancer prevention.[2] Still, their elevated sugar content can challenge your weight loss journey. With up to 46 grams of sugar per mango,[3] their caloric density can prevent you from reaching your goals.
The high sugar content of mangoes can potentially adversely affect blood sugar levels and increase calorie consumption. Fortunately, mangoes are large, so you can occasionally share, slice, and consume them in moderation. However, choosing lower-sugar alternatives in a balanced diet can support better results while providing essential nutrients.
Cherries
Cherries are naturally sweet and contain many vitamins and antioxidants. They contain approximately 14 grams of sugar[4] per 100 grams of cherries. This can pose challenges for individuals on a weight loss journey.
While cherries come with essential nutrients, excessive consumption may impact blood sugar levels and lead to increased calorie intake. If cherries are readily available and easily accessible, they can be easy to overeat.
You should also watch out for foods containing cherries. For example, cherry pies or jams can significantly increase calorie intake. Choosing lower-sugar berries is an excellent alternative if you are focusing on weight management.
Pineapples
Pineapples are a delicious fruit with tropical flavor, enjoyed by many for their natural juices and sweet taste. While pineapples are delicious and nutrient-rich, their natural sugar content can concern those trying to lose weight. One cup of pineapple chunks contains around 16 grams of sugar,[5] giving pineapples their candied taste.
Sugars found in whole fruits typically come with fiber and essential nutrients. Pineapple contains enzymes like bromelain,[6] which can aid digestion, reduce inflammation, and have anti-cancer properties. Still, consuming large quantities can impact your overall calorie and sugar intake.
The high acidity of pineapple might also be a concern for those with sensitive stomachs. Consider pineapple as an occasional indulgence rather than a daily snack. Reserve it for special occasions and maintain a balance of lower-sugar fruits to support your health goals.
It’s also crucial to watch for pineapple ingredients in some of your favorite foods. Sauces, smoothies, salsas, sorbets, salads, and cocktails can all contain hidden pineapple.
Grapes
Grapes are abundant in vitamins and antioxidants. While delicious and nutritious, they contain natural sugars such as fructose that can increase calorie intake. One hundred grams of grapes[7] have approximately 104 calories and 16 grams of sugar.
It’s easy to overindulge in grapes because of their petite size and convenient, snackable nature. Mindlessly consuming grapes can lead to excessive calorie intake, negatively impacting weight loss and overall energy balance.
If you’re craving grapes on your weight loss journey, incorporate them in a diet-friendly way. Practice portion control and balance them with other low-calorie fruits. Consider pairing them with protein or fiber-rich snacks to enhance satiety and prevent overeating.
Avoid eating dried grapes or raisins, as dehydration concentrates sugars[8] and increases calorie density.
Coconut Meat
Coconut meat offers a unique flavor and potential health benefits, such as the hydrating detox water it contains. Despite providing essential nutrients like fiber, minerals, and healthy fats, indulging in coconut meat can tip the balance toward a calorie surplus. Coconut meat can contribute to weight gain from its high-calorie and carbohydrate content.
Coconut meat is rich in saturated fats, which can contribute to elevated cholesterol and weight gain. A 100-gram serving of coconut meat[9] contains 354 calories and 34 grams of fat, so monitoring portion size is critical.
While coconut meat can be part of a balanced diet, it’s best to stick to other nutrient and fiber sources to curb your calorie intake.
Why Are They Bad For Losing Weight?
Here are some reasons these fruits should be avoided for weight loss:
- High Sugar Content: Many fruits contain natural sugars that contribute to their sweetness. However, these sugars can have adverse health effects, particularly for those trying to shed excess weight. Individuals with prediabetes, type 2 diabetes, and other health concerns should also be careful when consuming sugar-rich fruits.
- Calorie Density: Some fruits are relatively high in calories. Consuming these fruits can make it challenging to maintain a calorie deficit. This is a significant issue when consuming these fruits in large quantities.
- Overconsumption Risk: Certain fruits’ small size, snackable nature, and sweetness may lead to overeating. The concentrated sugar content in some fruits may also make it challenging to practice effective portion control.
- Balancing Act: Most fruits offer essential nutrients and antioxidants that make them healthy for daily consumption. However, their sweetness can contribute to excess sugar and calorie intake if not balanced with lower-calorie options.
- Impact On Blood Sugar: Fruits with high sugar content may cause spikes in blood sugar levels and affect your weight management efforts.
- Sensitive To Sugar: Those with specific health concerns, such as diabetes or insulin resistance, may need to be extra cautious about consuming fruits high in natural sugars.
What About Bananas?
There is an ongoing debate about avoiding bananas when trying to lose weight. On one hand, bananas are rich in essential nutrients[10] like potassium, vitamins, and dietary fiber, contributing to heart and digestive health. On the other hand, the natural sugars in bananas raise concerns for those focusing on weight loss.
While bananas are a healthy snack, their sugar and calorie content can easily lead to excess calorie consumption. A ripe, medium-sized banana contains about 110 calories and 15 grams of sugar.[11] A banana this size also offers 2 grams of fiber and 326 milligrams of potassium.
So, can you eat bananas in a way that doesn’t hinder weight loss efforts? Sticking to one daily banana is the key to enjoying a nutrient-rich banana. You can also prevent weight gain by opting for green bananas with a lower glycemic index and lower sugar content, which provides sustained energy release.
It’s also helpful to consider when to eat a banana. You can enjoy them before or after a workout for healthy carbohydrate intake to support your workout efforts. Since bananas aren’t a low-carb food, they can provide energy for your workouts and help replenish glycogen stores[12] after exercise.
Are Avocados Safe For Weight Loss?
Avocados are nutrient-dense and rich in healthy fats that benefit heart health. However, they can pose challenges to weight loss due to their high-calorie content. A 136-gram serving of avocado contains approximately 227 calories,[13] with over 50% of this derived from fat.
While the fats in avocados are healthy, the calorie density can impede weight loss efforts. Moderation is crucial with these fruits. Excessive avocado consumption can contribute to a surplus of calories that hinder the daily calorie deficit required for weight loss.
The key lies in balancing the nutritional benefits of avocados with overall caloric intake. While they offer essential nutrients like fiber,[14] potassium, and vitamins, you should carefully incorporate them into your diet. Choose smaller portions or consume avocados only a few times a week.
Additionally, diversifying fruit choices by choosing lower-calorie options can support your overall dietary balance. Ultimately, it’s about integrating avocados sensibly into a well-rounded and calorie-conscious eating plan. This ensures both health benefits and successful weight management.
Tips For Choosing The Right Fruits
Here are some ways to help you choose the right fruits for a healthy diet that supports your weight loss efforts:
- Opt for fruits with fewer calories. For example, berries are an excellent low-calorie choice packed with essential nutrients.
- High-fiber fruits, such as apples and pears, promote satiety[15] and aid digestion. Fiber helps control hunger and contributes to a feeling of fullness.
- Find fruits with moderate to low natural sugar content, like berries. Low-sugar fruits help you maintain blood sugar control and prevent blood sugar spikes. This is crucial for those watching their sugar intake or managing conditions like diabetes.
- Select fruits rich in nutrients, vitamins, minerals, and antioxidants. For instance, citrus fruits like oranges provide vitamin C and other beneficial compounds.[16]
- Include water-rich fruits like watermelon or cucumber to aid hydration and contribute to a feeling of fullness. These fruits can be refreshing and hydrating, especially in warmer weather.
- Create a diverse fruit intake by incorporating a variety of colors and types. This ensures that you consume a broad spectrum of nutrients and antioxidants.
- Choose fruits in season for optimal freshness, flavor, and benefits. Seasonal fruits are also more affordable and have better taste and nutritional value.
- Explore different ways to enjoy fruits, such as frozen, blended, or fresh. This adds variety to your diet and makes following a healthy lifestyle more enjoyable.
- Practice portion control to avoid overeating. Monitor how many calories fruits have to support healthy eating habits.
- Consider your individual needs. Tailor fruit choices to your personal preferences, dietary restrictions, and health considerations. Individuals with specific health conditions may need to adjust their fruit choices to support weight loss goals.
Conclusion
Finding healthy fruit choices for your weight loss goals involves strategic decisions. Opt for nutrient-dense, low-calorie options for a diet rich in fiber and essential nutrients. Embrace variety, practice portion control, and consider your personal needs.
With careful consideration and planning, you can enjoy the healthy benefits of fruits while supporting your goals and maintaining a healthy weight.
Frequently Asked Questions
Citrus fruits[17] like lemons are known to be a natural fat burner.[17] Those fruits are rich in fiber, antioxidants, and lower sugar, supporting your weight loss goals. However, no specific fruit can singularly shrink belly fat.
Cucumbers are low in calories and hydrating but don’t directly burn belly fat. Including them in a balanced diet may contribute to weight loss by promoting satiety and supporting overall health.
Eating two servings of fruit daily,[18] balanced with a healthy diet, supports weight loss. Monitor portions to manage calorie intake while benefiting from nutrients and fiber.
Yes, eating fruit every day can aid weight loss. Opt for various fruits in moderation to balance nutrients and control calorie intake.
Stopping fruit consumption around one to two hours before bedtime is advisable for your weight loss journey. This allows your body sufficient time to digest and prevents sleep disturbances, promoting better metabolism and overall well-being.
Adding fruit to your water can enhance flavor and encourage hydration. However, be mindful of calorie content. Opt for low-calorie fruits like berries, cucumbers, and citrus for a refreshing and health-conscious beverage that supports your weight loss.