Fruit and Weight Gain: Balancing Calories and Nutrients

Hello Ziddis! Since we were kids, we were told fruits help us grow stronger and healthier. We hold the belief close to our hearts when growing up. Even during our fitness journey, we think of ordering a fruit salad for breakfast or dessert. Now someone comes around and tells us that fruits are bad for weight loss! How do we deal with this information? How to verify it? Shall we just leave having fruits? In this blog, we will try to understand which fruits serve what purpose while balancing calories and nutrients and which ones should you avoid to steer clear of weight gain.

Healthy Fruit: The Basics

Fruits are the key element of our nutrition and offer tonnes of vitamins, minerals, antioxidants and most of all fibres! These sweet treats offer fewer calories than our pastries are have more fibre to help our digestion. All in all, fruits have it in them to support our overall health. But, overconsuming even elixir has side effects. We must make sure that we know our fruits before we have them so that those fruits can help us in our specific fitness goals! Some all-rounder healthy varieties of fruits are apples, berries and citrus fruits. Adding these to your plate can support your daily needs for minerals and antioxidants.

Do Healthy Fruits Make You Gain Weight?

Fruits support our overall well-being. However, the question arises: do fruits make us gain weight? It depends on your portion and total daily calorie intake. While fruits are not innately fattening, eating loads of them in one sitting can be a bit much for your body. Not only would it cause weight gain but also could lead to gut health issues.

Which Fruits to Avoid for Weight Gain

Some fruits are higher in calories than others. They are thought to be fattening but they majorly provide healthy fats. These are bananas and avocados.

Some fruits are thought to be extreme in sugar content. Those could be custard apples (sitaphal) or mangoes. But their sugar content is all natural sugar and they do shoot up your glucose levels and blood sugar levels.

Some fruits which may lead to weight gain are mangoes, grapes, bananas and dried fruits. They are higher in sugar and calories so make sure you eat them mindfully instead of avoiding them completely.

Fruits Good for Weight Loss

Now that we know which fruits to avoid for weight gain let us understand which fruits are good for weight loss and add them to our cart ASAP! Some low-calorie high-nutrition fruits are:

• Berries: Be it strawberries, blueberries or mulberry, berries are rich in antioxidants
• Citrus Fruits: Grapefruit, oranges and sweet lime.
• Watery Fruits: Watermelon, musk melon and apple are great in water content and keep you hydrated.

Best Fruits to Eat Daily

We know which fruits to have and which to avoid but our plate still needs to be filled up. Let’s add some apples, oranges and berries every day to our diet to make sure we are equipped with fibres, vitamins, minerals and antioxidants. For quick energy, have some bananas or pears.

Swirl the berries in Greek yoghurt, top it up with nuts and make juices out of citrusy, watery fruits. By pairing fruits with protein you can manage your hunger and reduce overindulging.

While mangoes and grapes are supposed to be avoided make sure when they are in season you relish them. Your body needs to experience seasons with seasonal fruits and vegetables.

Best Fruits for Gut Health

Fruits have a very helpful element. Fibres! This is important for our gut to remain healthy. A healthy gut makes for a good digestive system and better health. Some fruits which assist in the gut health betterment are also rich in fibres. Apples, kiwis and berries are great at supporting smooth digestion, promoting the growth of healthy gut bacteria and preventing constipation. They also help reduce bloating and improve nutrient absorption.

Healthy Fruits for Heart Health

If you did not know it, some fruits are better than others in supporting our heart health. Fruits packed with potassium and vitamin C which also have antioxidant and anti-inflammation qualities are great for your heart. Some of these fruits are:

• Berries: They help reduce cholesterol, especially strawberries and blueberries.
• Bananas, Apples, Oranges, Grapes, Mangoes and Papayas: support heart functions are rich in potassium.

Healthy Fruit Vitamins

Fruits already are power-packed with vitamins but some ace the test! There are some of the best fruits with vitamin-rich content.

• For Vitamin A: Grab some mangoes and melons.
• For Vitamin B: Have some bananas
• For Vitamin C: You should have oranges, kiwis and strawberries.

Takeaway

Adding a variety of fruits to your diet can definitely improve your overall health without contributing to weight gain. But remember to enjoy them in moderation. Be mindful of eating fruits and know which fruits are better for your health goals. No fruit is extremely bad, it just may not be the right choice for you. Choose healthy fruits that support your personal goals, whether it’s weight loss, gut health or heart health. You can complement your fruit intake with balanced meals including oats protein or green protein from MuscleBlaze. By using these, you can make a nice smoothie with fruits to start your day on a fuller and more nutritional note. Let us keep up with our nutritional needs while staying on track with our fitness goals.