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Is Fruit a Good Breakfast for Weight Loss?
Is Fruit a Good Breakfast?
Breakfast is touted as the most important meal of the day. With a good breakfast, your belly will be fully satisfied and ready to take on the day. But not all breakfasts are created equal. Protein-rich foods are great for keeping you satisfied all day long but if you want quick energy, you need carbohydrates.
Slow carbs are ideal for providing your body with energy without spiking insulin levels, which increases your blood sugar. Slow carbs digest faster than fast carbs, like refined grains and sugar, which spike your blood sugar levels. Foods like whole grains, vegetables, and fruit are examples of slow carbs.
The ideal breakfast should provide you with quick, long-lasting energy without weighing you down. Fruit is a slow carb that makes a healthy and delicious choice for starting the day off right. But why is eating fruit for breakfast so good for you and can it help with weight loss?
Benefits of Eating Fruits for Breakfast
Fruit is a naturally sweet plant food packed with essential nutrients, antioxidants, and plenty of fiber. Fruits are also low calorie and low fat, meaning they make great food choices for when you’re trying to manage your weight. Eating fruit for breakfast has quite a few benefits, especially if you’re health conscious.
Some of these benefits include:
- High fiber content: Fruit is high in soluble fiber that helps keep you full and stave off hunger cravings. Fiber also aids in digestion, which reduces gastrointestinal problems.
- Easy digestion: Fruit is easy to digest, meaning you can eat more without feeling “heavy” or lethargic afterward, which isn’t ideal for when you have a busy day ahead of you.
- Boosts your immune system: Fruit contains essential vitamins and minerals that your immune system needs to stay healthy. Eating more fruit can help your immune system fight off viruses and pathogens that make you sick.
- Versatility: Fresh fruit can be an ingredient in multiple delicious recipes for breakfast. Oatmeal and fruit is a classic combination but you can also add fresh fruit to your smoothies, yogurt, or baked goods.
A healthy breakfast with fruit is a nutrition-packed meal that will give you plenty of energy to start your day.
Also, read – Foods That Give You Energy
Is Fruit a Good Breakfast for Weight Loss?
Eating a healthy breakfast with fruit will keep you full until lunchtime. You’ll be less likely to snack between meals and stay better focused on work or school. Fruit is packed full of nutrients that benefit your health and help stave off hunger.
Eating fruit for breakfast and snacks may help you lose weight by curbing your appetite between meals. It’s also a healthier alternative to sugary snacks when you’re craving something sweet.
Most fruits are low-calorie relative to the satiety and volume they provide. Meaning you can eat more of them without overdoing it. Eating fruit for breakfast is a healthy way to start your day on a weight-loss diet.
Fruits Bad for Weight Loss
All fruits contain natural sugars, but some contain more than others. While fruit sugars don’t spike insulin levels as refined sugars do, they should still be eaten in moderation. This is especially true when your goal is weight loss.
Some high-sugar fruits that should be consumed in moderation include:
Healthy Fruit for Breakfast
While all fruits are healthy, some are better for weight loss than others. The best fruits for weight loss are fruits with lower sugar content and higher fiber content. Filling up on low-calorie, fibrous fruits helps fight hunger cravings.
Some of the best fruits for weight loss include:
- Apples: Though apples are not a low-sugar fruit, they are packed full of filling fiber. At only 95 calories for a medium apple, they make great lower-calorie food for breakfast.
- Berries: Berries are full of fiber and cancer-fighting antioxidants. They’re a low-calorie fruit for weight loss that can be eaten any time of the day.
- Cantaloupe: Cantaloupe is a low-sugar fruit with only 60 calories per cup. The sweet melon has a high-water content, meaning it’s both filling and hydrating. You can eat all the cantaloupe you want on a diet and rarely go over your calorie limit.
- Grapefruit: Grapefruit is a citrus fruit packed full of immune-boosting vitamin C. It’s low in calories and high in fiber, making it an ideal weight-loss food. In some studies, grapefruit consumption has been linked to reduced body fat, blood pressure, and waist circumference.
- Avocados: Although commonly mistaken for being a vegetable, avocados are indeed a fruit. Unlike other fruits, however, avocados are extremely nutrient-dense. While low in sugar, avocados are high in fat and calories. Just half an avocado contains 160 calories and 14.7 grams of monounsaturated fat, the good kind of fat. Avocados may promote weight loss by keeping you satisfied for longer and reducing hunger.
- Oranges: Are oranges good for weight loss? At only 12 grams of sugar and less than 70 calories per serving, oranges make the filling, tasty snacks for weight loss. They’re fibrous citrus fruits that are easy to transport (thanks to their thick skin) and eaten when you’re on the go. Oranges are perfect for eating with your breakfast or as a snack between meals.
How Much Fruit Should You Eat for Breakfast?
The daily recommended amount of fruit for women is 1 ½ to 2 cups. However, your fruit needs may differ based on your individual needs. If you are following a weight loss diet and tracking your macronutrients, be sure to track your fruit intake. Fruit is incredibly healthy for you, but you can always have too much of a good thing.
To be sure you are not eating too much fruit, eat a well-balanced diet full of proteins, fats, and slow carbs. Try to include multiple food groups in each meal so you have a full variety.
Should You Eat Fruits for Breakfast or Dinner?
There are no foods that are specifically designated for breakfast, lunch, or dinner. The truth is you can eat whatever you like at any time. You could eat vegetables for breakfast if you wanted to, no foods are off limits. However, certain foods may digest better at certain times of the day.
Fruit is an easily digestible food that gives you quick energy. For this reason, fruit may be a food better reserved for breakfast rather than dinner. While it’s okay to eat a small amount of fruit at dinner (especially as a dessert treat), saving it for breakfast may be ideal. The key is to listen to your body and determine which foods work best for you and when.
Also, read – How To Stop Binge Eating At Night
What’s the Best Fruit To Eat in the Morning Empty Stomach?
The best fruits to eat in the morning on an empty stomach are easy-digesting fruits like bananas, melon, and berries. These fruits will give you energy and fiber without making you gassy. Some fruits, particularly citrus fruits, maybe too acidic for an empty stomach. If you have a sensitive stomach, it may be best to avoid such fruits.
Are Yogurt and Fruit a Good Breakfast?
Fruit and yogurt are a great breakfast combination because they provide both carbs and protein. Yogurt is high in protein, which helps build strong bones and keep you feeling fuller longer. Combining slow carbs like fruit with a healthy protein like yogurt is ideal for weight loss.
The Bottom Line
Fruit is a healthy natural food that works great for breakfast or any time of the day. It’s an ideal food for curbing your appetite when you’re on a weight loss diet. Eating more fruit for breakfast can give you more energy, improve your immune system, and help you lose weight.
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.