This story has been updated since it was originally posted on 9/15/22 to include more expert insight
Losing weight healthily is all about having a well-balanced diet and exercise plan, experts say, and a fruit and vegetable-filled daily menu can provide energy needed for working out. With that said, we checked in with registered nutritionists and health experts to learn more about the benefits of one surprising fruit— dragon fruit— when it comes to weight loss. Read on for tips, suggestions and insight from nutritionist Lisa Richards, creator of The Candida Diet, and dietitian Trista Best.
How Dragon Fruit Promotes Weight Loss
While there are many well-known, weight loss-friendly fruits, dragon fruit is one that doesn't get much attention for its taste, versatility, and health benefits, Richards explains. Its bright-red and 'exotic' outside appearance, though beautiful, she notes, can be "intimidating to most novice fruit consumers."
But dragon fruit is great for gut health, she says, because the "fiber it contains acts as a prebiotic." A prebiotic "feeds the good gut bacteria" which regulate digestion, as well as many "important processes in the body," Richards continues, including inflammation and immune response. There are many prebiotic-rich foods to choose from, and dragon fruit is a great option.
"When the gut is healthy and balanced, the body is better able to fight off illness and viruses," she points out. Adding dragon fruit to your fruit intake is a great way to "help keep the gut healthy," promote smoother digestion, provide energy, and keep you fuller for longer— all helping with weight loss. "Dragon fruit is also unique in that it provides a rich source of plant-based iron," she adds, noting that it is a great addition to a vegetarian or vegan diet as well. A serving of dragon fruit, she says, is "6 ounces, and this gives the consumer 1 gram of iron."
Best points out that the antioxidants in dragon fruit can also "work in the body to rid it of oxidative damage caused by free radicals and toxins." Otherwise, she says, oxidative stress could contribute to weight gain by disrupting the metabolic process.
"These antioxidants also support a healthy immune system, promoting overall well-being and potentially aiding in weight loss efforts," she adds. "Additionally, the fruit's high fiber content can increase feelings of fullness and reduce calorie intake, further supporting weight management." Incredible!
When it comes to fruit and weight loss, Richards concludes that "the best foods to aid in fast and healthy weight loss are those that are large in size, high in nutrients, but low in calories." This, she advises, is also known as volume eating, where the individual eats foods that "provide a significant amount of nutrients with few calories."
These foods are often larger in size, she says, which take up more room in the stomach to enhance satiety. Some of these foods with low calorie density include fruit (around 2 servings max). "When your diet pattern is based on these types of foods," she stresses, you are more able to eat "larger quantities because you are taking in fewer calories." Got it!
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