Banana
Bananas are an energy-dense fruit, containing about 89 calories and 23 grams of carbohydrates per 100 grams.
According to research from the US National Institutes of Health (NIH), the high amount of natural sugar in bananas can increase the glycemic index (GI), causing the body to store energy as fat if not consumed.
Bananas are more suitable for people who need to replenish energy after a workout than for a weight loss diet.
Mango
Mangoes are high in fructose, with about 45-50 grams of sugar in an average ripe mango.
The World Health Organization (WHO) warns that consuming too much fructose can lead to visceral fat storage, negatively affecting the process of losing belly fat.
Although mangoes are rich in vitamins A and C, they should be consumed in moderation when trying to lose weight.
Grape
Grapes are a sugar-rich fruit, with about 16 grams of sugar per 100 grams. A study published in the journal Nutrition Research found that eating large amounts of grapes can increase blood sugar levels and hinder fat burning.
Instead of eating fresh or dried grapes (raisins contain many times more calories), you can choose lower sugar fruits such as strawberries or blueberries.
Durian
Durian is one of the highest calorie fruits, with 147 calories per 100 grams.
According to research by the Asian Nutrition Research Center (ANRC), durian contains a lot of fat and sugar, making this fruit unsuitable for a weight loss diet.
Instead, durian is more suitable for those who need a quick energy boost.
Lychee
Lychee is a naturally sweet fruit with a sugar content of up to 15-20 grams per 100 grams.
The British Dietetic Association (BDA) advises that consuming too much sweet fruit like lychees can cause blood sugar levels to spike and slow down weight loss.
Coconut
Coconuts, especially the coconut meat, are high in saturated fat and calories, with about 354 calories per 100 grams. Although coconuts are high in good fats, their high calorie content makes them unsuitable for people trying to lose belly fat, according to the Mayo Clinic.
Recommendation:
If you're trying to lose weight or belly fat, prioritize fruits that are low in sugar and calories, like apples, oranges, strawberries, and blueberries.
Portion control and incorporating fruits into a balanced diet are essential to ensure long-term weight loss.
