Blueberries Are The Best Super-Hydrating Fruit For Weight Loss
When it comes to the best super-hydrating fruits for weight loss, it doesn't get much better than some tasty, fat-burning blueberries. They're great for your tastebuds, your heart, your skin, and your waistline. "A one-cup serving of blueberries provides just 80 calories alongside 4 grams of satiating fiber to help you feel fuller longer," Burgess tells us. She also points out that these berries are packed with essential nutrients like vitamin C, vitamin K, manganese, and a phytonutrient called anthocyanins—all of which can keep your heart healthy and aid weight loss.
One way that blueberries help to keep you full and satiated is their high fiber levels. The longer you stay full after eating, the easier it will be to maintain a calorie deficit in order to lose weight in a healthy way. Plus, they're low in calories! "Berries are low in calories at about 32 to 57 calories for a 100-gram serving (depending on the berry), making them a good low-calorie food to add to the diet especially if you're trying to lose weight," Burdeos explains. So, when you do eat blueberries, they'll keep you fuller longer and aren't too high in calories.
"Regular consumption of berries is linked to a lower risk of heart disease and cognitive decline," Richards says. She also adds that blueberries are a great fruit to eat first thing in the morning for weight loss. "You can add your berries to cold or hot cereal, yogurt, and smoothies. The fiber in the berries combined with a protein source like the milk in your cereal or yogurt can help boost satiety. And when you're more satisfied with your morning meal, you're less likely to mindlessly grab a sugar-laden snack or calorie-rich pastry mid-morning."
And, luckily, even though blueberries are sweet, they don't contain too much sugar. "Berries are some of the lowest sugar fruits you can consume, so they can provide a bit of sweetness to the diet without spiking blood glucose levels like some other higher sugar fruits do," Galvin notes. Antioxidants, she says, have been "shown to be protective" for brain health, supporting cardiovascular health, slowing aging, and reducing inflammation.
"[Blueberries'] specific antioxidants are flavonoids, plant compounds that give these berries protection and when consumed, give us similar protection on a cellular level as well," Richards adds. She points out that blueberries have been "linked to reducing blood pressure, blood sugar, and overall risk of chronic disease."
Because they're rich in antioxidants, blueberries are great for your immune system. "If there was one fruit you had to focus on eating regularly over all others for its ability to lower disease, I would recommend blueberries," Best concludes, reiterating that they are rich in flavonoids, and antioxidants. Eating blueberries can lower the inflammation level in the body significantly. That means they're as healthy as they are delicious—we like the sound of that!
The Bottom Line
So, health experts agree that blueberries are the best super-hydrating fruit for weight loss. They're high in fiber, nutrients, and antioxidants, yet low in calories and fat, making them filling and satisfying. And, if you're looking for new ways to integrate blueberries into your diet, try throwing a handful on your overnight oats each morning or adding them to your next protein shake for a burst of natural flavor without the calorie overload