Fruit is always considered an indispensable part of a healthy diet. However, for those who are pursuing a weight loss goal, choosing fruit also raises many concerns, especially for sweet fruits such as bananas, mangoes or grapes.
In fact, according to American nutritionist Dr. Cynthia Sass, although these fruits contain a high amount of natural sugar, they are rich in fiber and antioxidants, help control insulin, increase satiety and support metabolism more effectively than refined desserts.
Bananas, especially green bananas or vuaely ripe bananas, contain resistant starch - a type of carbohydrate that is not digested in the small intestine, thereby helping to control blood sugar and reduce hunger. Recessive starch acts as soluble fiber, supports the intestinal microflora and enhances fat burning, Dr. Sass explained.
Meanwhile, grapes, despite containing up to 15-20g of sugar per 100g, are rich in resveratrol, a compound that has been shown to inhibit fat accumulation in cells and improve insulin sensitivity. A study by the University of Georgia (USA) also shows that resveratrol in grape skins can prevent obesity and related complications.
Mango, which is "labeled" with a lot of sugar, actually contains many polyphenols of antioxidants that help reduce inflammation and improve metabolism. A study published in the journal Nutrition Research shows that eating mango in moderation can help reduce BMI and reduce visceral fat in overweight people.
Similarly, pineapple contains bromelain, an enzyme that aids in protein digestion, reduces bloating and improves gut function. Papaya, low in calories and containing papain, helps stimulate intestinal motility and " released" the digestive system from accumulated waste.
Another fruit that needs to be mentioned is apples. Although they contain about 10g of sugar per 100g, apples are rich in soluble fiber pectin, which helps control appetite and supports a healthy gut. Dr. Sass commented: "An apple a day can replace an unhealthy snack, significantly reducing calorie intake".
However, experts also warn: Despite natural sugar, if you consume too much, especially in the form of juice or dried fruit, you can still consume too many calories and increase blood sugar quickly. Therefore, you should prioritize eating fresh, whole fruits, and combining them with protein or good fats such as unsweetened yogurt and almonds to maintain energy and a feeling of fullness.
Sweet fruit is not necessarily the "enemy" of figure as many people mistakenly believe. The problem is not the amount of sugar, but the way you use it and control your portion sizes. When selected and combined properly, sweet fruits can completely become allies in the journey to lose weight sustainably.
