Fruits are high in sugar, so we can’t eat fruits to lose weight? Nutritionist Zhang Wenyi: If you want to lose weight, these fruits are hidden mines

Taiwan is the kingdom of fruits, with all kinds of fruits competing for size and sweetness. As we all know, if you want to lose weight, you have to control your sugar intake. This makes people who are losing weight curious and want to ask: "Can I not eat fruit for a long time while losing weight?" Nutritionist Zhang Wenyi said that fruits are rich in phytochemicals, which help to maintain beauty. It would be a pity not to eat them! The key is not to eat too much fruit, so how much fruit can you eat in a day without getting fat? When should you eat?

Fruits are rich in antioxidants, it would be a pity to give them up

Fruits such as wax apples, bananas, guavas, and grapes are delicious and sweet. It would be such a waste if you give up fruits in order to lose weight! Nutritionist Zhang Wenyi pointed out that in addition to containing sugar, fruits are also rich in vitamins, lycopene, anthocyanins, zeaxanthin and other antioxidants, which are helpful for anti-aging and strengthening the body.

Vegetables are lower in sugar, can they replace fruits?

Some people question that these nutrients are also found in vegetables, and vegetables have lower sugar content, so "wouldn't it be better to eat more vegetables instead of fruits?" In fact, the nutritional content of vegetables and fruits is not the same, and vegetables mainly contain insoluble fiber, while fruits mainly contain soluble fiber, and their functions are somewhat different.

The water-insoluble fiber in vegetables can promote intestinal motility, reduce constipation, and slow down the absorption of glucose, thus preventing a rapid rise in blood sugar after eating. The water-soluble fiber in fruits can absorb cholesterol and help lower blood fat. At the same time, dietary fiber is food for intestinal bacteria (called prebiotics) and can promote the growth of probiotics in the intestine.

Bananas are high in calories. A 15 cm banana contains about 120 calories, which is equivalent to 2 servings of fruit.

2 servings of fruit a day is not a risk for obesity, but beware of bananas, which are high in calories

Since fruits have so many benefits, people who want to lose weight should not give them up! How much should I eat every day without worrying about gaining weight? Nutritionist Zhang Wenyi recommends that you can consume 2 servings of fruit a day. One serving is equivalent to the size of a baseball or a fist. Or you can cut the fruit into pieces and fill an ordinary bowl, which is also equal to 1 serving.

It should be noted that bananas are high in calories. A 15-centimeter banana contains about 120 calories, which is equivalent to 2 servings of fruit. In addition, 1/3 to 1/4 of a papaya is equal to 1 serving of fruit, and for durian, 2 tablespoons of pulp is 1 serving of fruit. If you want to lose weight, don't be greedy.

Eating kiwi and lemon after meals will not hurt your stomach and keep you healthy

Know how to consume in moderation and also know when to eat! Nutritionist Zhang Wenyi said that it is not recommended to eat sour fruits such as kiwi and lemon on an empty stomach, as they can easily cause stomach discomfort. On the other hand, vitamin C can help absorb iron, so foods rich in vitamin C, such as guava and kiwi, are suitable for consumption after meals.

In fact, you cannot be picky about food when losing weight. Every food has its own nutrients and benefits. Only a balanced intake can allow the body to metabolize normally and lose weight more effectively. As long as you control the amount of fruit you eat, you don’t have to worry about gaining weight, and it can also make your skin more beautiful!