In a world flooded with misinformation about diet and weight loss, figuring out which foods to eat and which to avoid can feel like a never-ending maze. One minute you might read a social media post that encourages you to cut out all fruit to lose weight. You then come across a podcast that praises certain fruits for their nutritional benefits but demonizes others.
Amid all this confusion, it’s crucial to focus on balanced, evidence-based advice promoting sustainable habits for long-term health and weight management. Luckily, we reached out to nutrition experts – registered dietitians – to dispel the myths surrounding fruit consumption and weight loss. We’ve also put together a list of six “bad” fruits you should include in your diet to encourage healthy weight loss.
Are fruits bad for weight loss?
Let’s set the record straight: whole, fresh fruits that contain natural sugar are not bad for weight loss. To manage your weight and your health, it is essential to limit the consumption of added sugar to 28 grams per day without neglecting the natural sugars of fruits. After all, judging fruits solely by their sugar content is oversimplifying their nutritional value. In reality, fruits offer much more than just carbohydrates.
Packed with vitamins, minerals, antioxidants, and fiber, “fruit is nature’s best choice,” says Kayley George, MS, RD, LD, founder of The Healthy Weight Loss Dietitians. She explains that the fiber in fruit, in particular, helps prevent the blood sugar spikes you’d experience with an equivalent amount of refined sugar. When blood sugar is balanced, the body is able to access and burn stored fat more efficiently, she adds. In fact, research has found that fiber consumption promotes weight loss in overweight or obese adults who follow a low-calorie diet. It is therefore recommended to consume at least 25 to 38 grams of fiber per day.
Cassie Black, MS, RD, founder of Fat Loss Dietitian, weighs in, saying, “Fruit is also a great way to increase food volume without a significant increase in calories.” » Indeed, in addition to being low in calories and being an excellent source of fiber, fruits are also a source of water. Fiber adds bulk to the diet and slows stomach emptying. The water binds to the fiber, forming a gel that expands the stomach. Together, they contribute to the feeling of fullness and help control hunger. Plus, fruits offer a natural, pleasant sweetness that satisfies cravings for sweet snacks without derailing weight loss progress.
1. Bananas
Bananas are often wrongly labeled as the number one fruit to avoid for weight loss. This misconception usually comes from the fact that one medium-sized banana contains 14 grams of natural sugar. However, George points out that the sugar content varies depending on the ripeness of the banana, with unripe green bananas containing the lowest amount of sugar. “Green bananas are also known to be high in resistant starch, which is great for a healthy gut and overall weight loss,” she explains.
But even if you opt for a yellow banana, the natural sugar in this sweet fruit has a low to medium glycemic index, meaning it gradually raises your blood sugar levels instead of causing a rapid spike, explains George. And that’s not all: Bananas contain only 105 calories and provide 3 grams of fiber, making them a winner for weight loss. So feel free to peel a banana guilt-free and enjoy it as a midday snack or mix it into our delicious Kale Banana Smoothie to increase your daily fiber intake.
2. Mangoes
Eating mangoes may seem like a bad idea if you’re trying to lose weight, but the opposite is true! These succulent tropical fruits contain around 3 grams of fiber and only 99 calories per cup. “Since a calorie deficit is important for weight loss, it can be helpful to swap higher-calorie treats for things that are lower in calories but also delicious and satisfying,” says Blacks. That’s why she recommends enjoying mangoes as a sweet, nutritious alternative to sugary, high-calorie snacks. This way, you can enjoy a tasty treat like our Mango Coconut Chia Pudding without sacrificing flavor.
Plus, George shares some more good news: Some research suggests that mango consumption, especially in men, may help reduce weight and waist size compared to those who don’t consume it. So, adding mangoes to your diet not only brings a burst of flavor but can also help with your weight management goals.
3. Pineapple
Pineapples should be praised not only for their tangy sweetness, but also for their potential to promote weight loss. “Pineapple contains an enzyme called bromelain that has a positive effect on glucose metabolism as well as insulin resistance, both of which contribute to better blood sugar balance,” says Black. As mentioned above, achieving balanced blood sugar levels helps the body draw in and burn fat, promoting more effective weight management.
Additionally, pineapples are low in calories and a good source of fiber, offering 83 calories and 2 grams of fiber per cup. If you’re looking for a fun way to add more pineapple to your diet, consider making our refreshing Pineapple Nice Cream, a fruity and healthy alternative to regular ice cream with no added sugar.
4. Apples
An apple a day not only keeps 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 can help keep you full longer,” says George. In addition to containing 104 calories and nearly 5 grams of fiber, a medium-sized apple is also packed with disease-fighting antioxidants. The antioxidants in apples help fight oxidative stress, which damages cells and is linked to diseases such as cardiovascular disease, diabetes, and obesity. Therefore, apples may reduce weight gain due to their antioxidant activity. Just be sure to keep the skin on your apple to get all the antioxidants and fiber, says George. Better yet, try our popular Caramel Apple-inspired Overnight Oats for an easy, on-the-go breakfast.
5. Grapes
Although grapes are high in natural sugar, they are not the weight loss villains they are often made out to be. These juicy gems are low in calories (104 kcal per cup) and loaded with water, which Black says helps with hydration and satiety. This makes it a great choice for those who practice a bulk diet, which focuses on eating larger amounts of foods that are low in calories, high in water, and fiber. “When it comes to volume, grapes are a great way to get more bang for your buck since one serving equals a full cup,” she points out.
Additionally, George explains that grapes are rich in antioxidants, including resveratrol, which has anti-inflammatory properties that can help with weight loss. However, further research is needed to confirm this finding. To take advantage of this potential benefit, try our Zesty Chicken Salad with Grapes or our Broccoli and Grape Salad on your next lunch break.
6. Lawyer
Avocados may have more calories and fat than the other fruits on this list, but they’re packed with nutrients and deserve a place on your plate. One avocado contains just 1 gram of sugar and 13.5 grams of fiber, which can significantly hurt your daily fiber goals and aid weight loss, says George.
On top of that, avocados contain healthy monounsaturated fats, which help increase satiety, balance blood sugar, and reduce cravings, the two dietitians explain. Research even shows that regular avocado consumption can reduce weight gain in adults due to its impact on satiety. To incorporate this light fruit, consider making our vibrant Avocado Hummus or our hearty Salmon Stuffed Avocados.
The essential
Despite what you may have heard or read online, there are no “bad” fruits for weight loss or in general. All fruits fit into a balanced diet when consumed in appropriate portions. Each fruit offers unique nutritional benefits, such as fiber, antioxidants, healthy fats and water content, all of which contribute to effective weight management. So, instead of worrying about the natural sugar in fruits, it’s important to look at the entire nutritional profile. Most importantly, no single food group can cause drastic weight changes on its own. Instead, it’s your overall food and lifestyle choices that have the biggest impact on achieving and maintaining a healthy weight.