You may already know that no food can contribute to weight loss. Rather, it\’s a combination of what you eat, how you eat, and how much you eat that could impact your weight loss goals. Fruits and vegetables, for example, are vital to maintaining a healthy weight. While all vegetables and fruits offer a range of nutrients that contribute to good health, some, like raspberries, may be more beneficial for weight loss. Keep scrolling to find out what these powerful little red berries have to offer.
Why fruit can help you lose weight
It can replace high-calorie foods
Compared to other foods such as savory snacks, sweet desserts and sugary drinks, most whole fruits are high in nutrients and low in calories. Fruit is high in both fiber and water, which means it adds bulk to meals. That means you can eat the same amount of food but consume fewer calories, according to the Centers for Disease Control and Prevention (CDC).
Helps curb hunger
With fruit, you have to chew it a lot to break it down. (Think about eating an apple.) Therefore, consuming adequate fruits and vegetables can help slow down the rate at which you\’re eating, according to a 2020 study published in Nutrients. Taking the time to chew has several benefits, including tuning in to hunger and fullness cues.
The best fruit to achieve your weight loss goals
If your goal is to lose weight, make sure you eat raspberries. These sweet little fruits are high in fiber, antioxidants, and antioxidants, and have a pleasantly sweet taste. Here\’s how they can support weight loss.
Recipe in the photo: Cocoa and chia pudding with raspberries
Loaded with fiber
One cup of raspberries, both fresh and frozen, provides nearly 10 grams of fiber, according to the USDA. That\’s about one-third of the recommended daily intake of fiber for men and women, according to the Dietary Guidelines for Americans. Fiber offers many benefits. In addition to promoting weight loss, fiber helps keep you regular, slows digestion, and prevents sudden blood sugar spikes for more consistent energy throughout the day.
Additionally, the bacteria in your gut feed on fiber. Therefore, fiber consumption is crucial for a diverse and balanced gut microbiome, which plays a role in other aspects of health, such as immune system function.
Anti-inflammatory properties
The antioxidants found in fruits and vegetables play a huge role in protecting the body\’s cells by neutralizing harmful free radicals to reduce disease-causing inflammation. And you only have to look at the gorgeous red hue of raspberries to know they\’re packed with antioxidants. In fact, raspberries are rich in specific antioxidants called anthocyanins, according to a study by Journal of Berry Research in 2019. Fruits are also an excellent source of vitamin C, another antioxidant.
Naturally sweet
Raspberries contain natural sugar that can satisfy your sweet tooth. Eat them in handfuls or add them to a bowl of yogurt cereal, salads, desserts and more.
Other things to consider when trying to lose weight
Before starting your weight loss journey, consider your goals and motivation. For example, your goal may be to lower your blood sugar or blood pressure to reduce your risk of developing type 2 diabetes or heart disease. You may also want to lose weight so you can move around more easily without discomfort or be able to chase your kids around the park.
Remember that weight loss isn\’t about reaching a specific number on the scale, but, as the CDC states, it\’s a lifestyle that includes a healthy diet, regular physical activity, and other healthy habits. Weight loss doesn\’t happen overnight and requires commitment and lifestyle changes to maintain it long-term, according to 2019 research in medical clinics in North America. Additionally, if you have a history of eating disorders or an eating disorder, diet may be a risk factor for triggering symptoms.
TO Eat well, we have a Weight Loss section dedicated to answering common questions and meal plans to inspire you to make informed choices. However, we recommend talking to your primary care physician or registered dietitian to help you achieve your health goals.
The bottom line
Just because you\’re trying to lose weight doesn\’t mean you have to give up fruit. Raspberries are a number one fruit for supporting weight loss because they\’re low in calories and high in fiber, plus they\’re so sweet to satisfy those with a sweet tooth. Check out our healthy raspberry recipes to explore different ways to eat these delicious fruits.
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