Certain Fruits Can Help You Lose Lbs Because They Are Low in Calories
People who live in Mediterranean countries know that certain fruits help them lose weight because they are low in calories; In fact they eat fruit to stay thin and slender. Fruits are a gift nature has endowed upon us; not only they are packed with vitamins, minerals, and fiber but they also help us maintain a healthy weight.
Having said that, fruits, like most foods, can contribute to your gaining weight if you eat them in excess or if you fix them the wrong way. This will be the case if you eat three bananas instead of eating just half of one; if you eat a fried banana instead of eating it raw; or if drawn your strawberries in whipping cream.
Luckily, most of us eat fruits in their raw state and without adding anything, thus eliminating almost entirely the risk of increasing their calories through wrong preparations. And as we are going to see now, many of the fruits we regularly eat have fewer calories than many other foods that are regulars in our meals. Therefore, fruits allow us to be flexible with the amount we can eat.
Having said that, fruits, like most foods, can contribute to your gaining weight if you eat them in excess or if you fix them the wrong way. This will be the case if you eat three bananas instead of eating just half of one; if you eat a fried banana instead of eating it raw; or if drawn your strawberries in whipping cream.
Luckily, most of us eat fruits in their raw state and without adding anything, thus eliminating almost entirely the risk of increasing their calories through wrong preparations. And as we are going to see now, many of the fruits we regularly eat have fewer calories than many other foods that are regulars in our meals. Therefore, fruits allow us to be flexible with the amount we can eat.
The Reason Why I Wrote an Article on Calories in Fruits
Dear Visitor,
I am really happy you are reading this article; it means you are interested in fruits and vegetables and in the calories you ingest when you eat them. And this is a step in the right direction towards health.
And allow me tell you that eating fruits and vegetables, along with walking briskly most days of the week, is the best thing you can do for yourself to have good health for the rest of your life.
I hope this article reinforces your faith in fruits and vegetables and they become an important part in your diet. This is the purpose of this article.
If you would like to further read on the benefits of fruits and vegetables, check out this article on Fruits and Hypertension
I would really appreciate if you let me know your ideas about this information. In the meantime, I wish you the best in your pursuit of health and happiness.
Emilia Klapp, BS, RD.
I am really happy you are reading this article; it means you are interested in fruits and vegetables and in the calories you ingest when you eat them. And this is a step in the right direction towards health.
And allow me tell you that eating fruits and vegetables, along with walking briskly most days of the week, is the best thing you can do for yourself to have good health for the rest of your life.
I hope this article reinforces your faith in fruits and vegetables and they become an important part in your diet. This is the purpose of this article.
If you would like to further read on the benefits of fruits and vegetables, check out this article on Fruits and Hypertension
I would really appreciate if you let me know your ideas about this information. In the meantime, I wish you the best in your pursuit of health and happiness.
Emilia Klapp, BS, RD.
Fruits That Are Low in Calories
Some fruits are really low in calories. The following fruits have less than 40 calories for each 100 grams.1. Melons
2. Watermelons
3. Papayas
4. Grapefruits.
Fruits in the group below follow with only 50 calories for each 100 grams:
1. Berries group
2. Oranges
3. Tangerines
4. Pineapples
5. Apricots
6. Peaches
To make easy the task of comparing fruit with other foods, let's take as an example a slice of bread with a weight of about 25 or 30 grams. This slice of bread will probably have more calories than any of these fruits mentioned above and without having the richness of vitamins found in fruits.
In addition, as you are very well aware, we very seldom eat bread by itself; most of the times we spread it with butter, margarine, peanut butter, or the like, increasing its calories. On the other hand, because of the richness of flavor in fruits, we usually don't have a need to spread anything on them and we eat them raw.
To read more about how much fruit to it chek out this blog article: How Much Fruit Do I Have to Eat
The Nutrients in Fruits
Fruits can be consumed as a main dish, desert, or as a snack in between meals.
Among the many nutrients contained in fruits are vitamins A and C, especially in citrus. Vitamins B1, B2, and niacin are also found in fruits although in smaller quantities.
As for minerals, fruits are high in potassium, between 200 and 300 milligrams (mg) for each 100 grams of fresh fruit. The fruit with the highest content of potassium is bananas, with about 400 mg for each 100 grams of fruit. Fruits are low in sodium, making them the perfect food to fight hypertension.
Fruits are low in protein and fat except for coconuts and avocados which have a high content of fat.
Among the many nutrients contained in fruits are vitamins A and C, especially in citrus. Vitamins B1, B2, and niacin are also found in fruits although in smaller quantities.
As for minerals, fruits are high in potassium, between 200 and 300 milligrams (mg) for each 100 grams of fresh fruit. The fruit with the highest content of potassium is bananas, with about 400 mg for each 100 grams of fruit. Fruits are low in sodium, making them the perfect food to fight hypertension.
Fruits are low in protein and fat except for coconuts and avocados which have a high content of fat.
Carbohydrates (sugars) in fruits
When it comes to carbohydrates, we can separate fruits in two groups:
Group A: fruits in this group have a content of 5 to 15 milligrams of sugar for each gram of fruit. Among the fruits in group A we find cherries, plums, peaches, cranberries, kiwis, limes, lemon, tangerines, mangoes, apples, melon, oranges, papayas, pears, and watermelons.
Group B: fruits in this group have a content of about 15 to 20 milligrams of sugar for each 100 grams of fruit. Among the fruits in this group we find bananas, dates, figs, and grapes.
Group A: fruits in this group have a content of 5 to 15 milligrams of sugar for each gram of fruit. Among the fruits in group A we find cherries, plums, peaches, cranberries, kiwis, limes, lemon, tangerines, mangoes, apples, melon, oranges, papayas, pears, and watermelons.
Group B: fruits in this group have a content of about 15 to 20 milligrams of sugar for each 100 grams of fruit. Among the fruits in this group we find bananas, dates, figs, and grapes.
Calories in Fruits
Based on the above information we can say that:1. Fruits in group A contribute between 40 and 80 calories for each 100 grams.
2. Fruits in group B contribute over 150 calories for each 100 grams of fruit.
Since nutrition experts recommend eating four portions of fruit a day, you have to think about these numbers when eating fruit. If you only eat fruits from group A, you will be ingesting between 160 and 300 calories a day. Not bad at all!
But if you only eat fruits from group B you will be gulping down over 600 calories, something to take into consideration.
In a separate group we could include avocados and coconuts that although they have few carbohydrates, 10 milligrams of sugar per 100 grams of fruit, they have high amounts of fat, more that 35% of its content, which makes them very high in calories.
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Conclusions on Fruits That Are Low in Calories
As you have seen in this article, we can say that fruits that are low in calories can be your everyday way to get thin and slender because they help you lose weight.
However, when eating fruits, you have to remember which fruits belong to what group and eat accordingly. By that I mean, eat more fruits that are low in calories such as the ones included in group A and use moderation when eating fruits from the group B.
However, when eating fruits, you have to remember which fruits belong to what group and eat accordingly. By that I mean, eat more fruits that are low in calories such as the ones included in group A and use moderation when eating fruits from the group B.
What Scientific Studies Say
Scientific studies have associated the Mediterranean diet with staying thin and having a healthy heart. To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; It can help you follow a healthy diet for life.And to start you on the way to eating fruits, here is a wonderful fruit recipe: Fruit Salad Recipe
Have a healthy day,
Emilia Klapp, BS, RD.
Product Section
Live longer by following a healthy Mediterranean lifestyle
Experience has shown that Mediterraneans have kept a healthy heart for centuries and have lived longer lives than people in many other countries. Many scientific studies have also corraborated these findings by studing their lifestyle. Now is within your reach to learn how Mediterraneans do it.
Here's my favorite link:
Great Links on Fruits and Calories
- About Emilia Klapp
- Emilia Klapp has a Bachelor in Nutrition Science and she is certified as a Registered Dietitian by the American Dietetic Association.
To learn more about the benefits of the Mediterranean Diet and to get a FREE list of the Top 10 Mediterranean Curative Ingredients, check out the above website.
Suggested Reading
Your Heart Needs the Mediterranean Diet
Learn How Mediterraneans Have Kept a Healthy Heart for Centuries
Your Heart Needs the Mediterranean Diet: Learn How Mediterraneans Have Kept a Healthy Heart for Centuries
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A guide on how the Mediterranean Diet and lifestyle helps you prevent and control chronic disease, including heart disease
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- AppalachianCountry AppalachianCountry Apr 30, 2009 @ 8:36 am
- Nice lens. We enjoy melons and berries and thank-you for the tip of the calorie content. We needed it.
by emilia921
My name is Emilia Klapp. I was born and raised in Spain and I currently share my time between Los Angeles, California and Madrid, Spain, where I am at... (more)
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