In a world filled with misinformation about dieting and weight loss, figuring out which foods to eat and which to avoid can feel like a never-ending maze. One minute you’ll see a social media post encouraging you to cut out all fruit in order to lose weight. The next, you might come across a podcast praising some fruits for their nutritional benefits while bashing others.
Amid all this confusion, it’s important to focus on balanced, evidence-based guidance that promotes sustainable habits for long-term health and weight management. Luckily, we reached out to nutrition experts, registered dietitians, to dispel some myths about fruit consumption and weight loss. We also compiled a list of the six “bad” fruits you should include in your diet to promote healthy weight loss.
Is fruit bad for weight loss?
Let’s be clear: whole, fresh fruit, which contains natural sugars, is not bad for weight loss. To manage your weight and overall health, it’s important to limit added sugars to 28 grams per day without blaming the natural sugars in fruit. After all, judging fruit solely by its sugar content oversimplifies its overall nutritional value. In reality, fruit contains much more than simple carbohydrates.
Packed with vitamins, minerals, antioxidants and fiber, “fruit is nature’s ultimate combination,” says Kaylee George, MS, RD, RN, founder of The Healthy Weight Loss Dietitians. The fiber in fruit, in particular, helps prevent blood sugar spikes that would occur if you consumed the same amount of refined sugar, George explains. When blood sugar levels are stable, your body can more efficiently access and burn fat stores, she adds. In fact, research has shown that fiber intake promotes weight loss in overweight or obese adults who follow a calorie-restricted diet. Therefore, it is recommended that you consume at least 25 to 38 grams of fiber per day.
“Fruit is also a great way to bulk up your meals without adding a ton of calories,” adds Cassie Black, MS, RD, founder of Fat Loss Dietitian. That’s because not only are fruit low in calories and a great source of fiber, they’re also a source of water. Fiber adds bulk to meals and slows stomach emptying. Water combines with fiber to form a gel, expanding the stomach. Together, these make you feel full and help curb hunger. Plus, fruit provides a natural, pleasant sweetness that can satisfy your craving for sweet snacks without hindering your weight loss progress.
1. Banana
Bananas are often mistakenly considered the number one fruit to avoid for weight loss, a misconception that stems from the fact that a medium-sized banana contains 14 grams of natural sugar. However, George highlights that sugar content varies depending on the ripeness of a banana, with unripe, green bananas having the lowest sugar content: “Green bananas are also known to be high in resistant starch, which is great for gut health and overall weight loss,” she explains.
But even if you opt for a yellow banana, the natural sugars in this sweet fruit have a low to moderate glycemic index, which means your blood sugar will rise gradually rather than suddenly, says George. But that’s not all: bananas contain only 105 calories and 3 grams of fiber, making them ideal for weight loss. Peel a banana guilt-free and enjoy it for lunch, or mix it into a delicious kale and banana smoothie to increase your daily fiber intake.
2. Mango
You might think that eating mangoes is a bad idea if you’re trying to lose weight, but in fact, the opposite is true: this juicy tropical fruit has about 3 grams of fiber per cup and only 99 calories. “Because a calorie deficit is important for weight loss, it’s effective to replace high-calorie snacks with lower-calorie, tasty, and satisfying snacks,” says Bracks. That’s why she recommends indulging in a sweet, nutritious mango instead of a sugary, high-calorie snack. That way, you can enjoy a tasty treat like mango coconut chia pudding without sacrificing flavor.
And George has some more good news: Research suggests that consuming mangoes may help people lose weight and waist circumference compared to non-eaters, especially in men. So adding mangoes to your diet not only adds flavor but may also help you achieve your weight management goals.
3. Pineapple
Pineapple should be celebrated not only for its tart-sweet taste, but also for its potential to promote weight loss: “Pineapple contains an enzyme called bromelain, which has been shown to have a positive effect on glucose metabolism and insulin resistance, both of which help improve blood sugar balance,” explains Black. As mentioned earlier, balancing your blood sugar levels helps your body burn fat, promoting more efficient weight management.
Not to mention, pineapple is low in calories and a great source of fiber, with 83 calories and 2 grams of fiber per cup. If you’re looking for a more fun way to include pineapple in your diet, try our refreshing Pineapple Nice Cream, a fruity and healthy alternative to regular ice cream with no added sugar.
4. Apple
Not only does an apple a day keep the doctor away, it can also help with weight management: “Apples are known to be low in calories and high in water and fiber, which helps keep you fuller for longer,” George explains. One medium apple contains 104 calories and about 5 grams of fiber, plus it’s packed with disease-fighting antioxidants. The antioxidants in apples help fight cell-damaging oxidative stress, which is linked to conditions like cardiovascular disease, diabetes, and obesity. Thus, apples may help prevent weight gain through their antioxidant properties. “To get all the antioxidants and fiber, try eating your apple whole,” says George. Better yet, try our highly-rated Caramel Apple Infused Overnight Oats for a quick breakfast.
5. Grapes
Grapes are high in natural sugars, but they’re not the weight-loss villains we’re used to hearing about: These juicy gems are low in calories (104 per cup) and packed with water, which Black says will help keep you hydrated and full. That makes grapes a great choice for those following a volumetric eating diet, which emphasizes eating large amounts of food that is high in water and fiber and low in calories. “Volume-wise, grapes offer great value for money, with one serving being the equivalent of one cup,” she stresses.
George also explains that grapes are rich in antioxidants, especially resveratrol, which has anti-inflammatory properties and may aid in weight loss. However, more research is needed to confirm this finding. To reap its potential benefits, try a spicy chicken salad with grapes or a broccoli and grape salad during your next lunch break.
6. Avocado
Avocados may be higher in calories and fat than the other fruits on this list, but their nutrient-packed content makes them worth having on your plate: One avocado contains just one gram of sugar and a whopping 13.5 grams of fiber, making it a great contributor to your daily fiber goals and helping with weight loss, says George.
Plus, avocados contain healthy monounsaturated fats, which may help increase satiety, balance blood sugar levels, and curb appetite, explain the nutritionists. Research has also shown that regular consumption of avocados may reduce weight gain in adults, due to their effects on satiety. To incorporate this weight-friendly fruit, consider making a vibrant avocado hummus or hearty salmon stuffed avocados.
Conclusion
Contrary to what you may have heard or read online, there are no “bad” fruits for weight loss or in general. When consumed in appropriate amounts, all fruits fit into a balanced diet. Each fruit has its own nutritional benefits, including fiber, antioxidants, healthy fats, and water content, all of which contribute to effective weight management. Therefore, rather than worrying about the natural sugar content of fruit, it is important to look at the entire nutritional profile. More importantly, no single food group will result in significant weight change. Rather, your overall diet and lifestyle choices will have the greatest impact on achieving and maintaining a healthy weight.
