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11
Dec
Dec
HEALTHY
Are Strawberries Good for Weight Loss?
Strawberries are flavorful fruit packed with vitamins, minerals, and antioxidants. They have besides been linked to respective health benefits and shown to decrease ignition, improve rake boodle control, and reduce respective risk factors for kernel disease ( 1, 2 ). however, despite their popularity and electric potential health benefits, you may wonder how strawberries may affect weight personnel casualty.
This article evaluates the tell to determine whether strawberries can help you lose weight unit .
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Strawberries and weight
Strawberries are very alimentary and contain a high gear amount of water, about 91 % body of water by weight, contributing to their abject calorie content ( 3 ). A 1-cup ( 150-gram ) serve of raw strawberries contains fewer than 50 calories and a sock 3 grams of dietary character ( 3 ). Strawberries are particularly high in soluble character, a fiber that absorbs water and forms a gel-like consistency in your digestive organization ( 4 ). Studies show that soluble fiber can slow your stomach ’ s emptying pace and increase fullness feelings to help regulate your appetite ( 5, 6 ). additionally, inquiry suggests that consuming a higher amount of fruit could be associated with a lower gamble of burden addition over time ( 7, 8 ). Although strawberries contain natural sugar, it ’ south digested and absorbed into the bloodstream more lento due to strawberries ’ fiber subject ( 4 ). therefore, the natural sugars found in strawberries are improbable to have the lapp blood-sugar effects as total sugars found in foods like sodium carbonate, sugarcoat, and sweets .
summary Strawberries are rich people in fiber and water and control fewer than 50 calories per 1-cup ( 150-gram ) serve, which may aid weight loss .
How to add them to your diet
There are plenty of easily and delicious ways to incorporate strawberries into your daily diet. They make a bang-up nosh and can easily satisfy your sweet tooth to help support system of weights personnel casualty.
Try swapping strawberries in for more calorie-dense foods in your diet, including candies, desserts, and baked goods. You can besides sprinkle strawberries over salad, cereal, or yogurt to add a hint of pleasantness. The Dietary Guidelines for Americans recommends consuming about four servings of fruit per day, including strawberries and other fruits like apples, oranges, and bananas ( 9 ). For most goodly adults, eating several servings of strawberries per sidereal day is improbable to be harmful. however, people with diabetes may need to monitor their blood sugar levels and adjust their consumption of strawberries and other fruits accordingly. Those following a moo carb or ketogenic diet may besides need to limit their intake to stick within their daily carb allotment .
summary Strawberries can be enjoyed as a nosh or sprinkled over salad, cereal, or yogurt. That said, people with diabetes may need to monitor their blood carbohydrate levels and adjust their inhalation consequently .
Types to avoid
Although fresh strawberries can be an excellent summation to a all-around diet, it ’ south important to keep in mind that other strawberry preparations may not be as healthy. For exemplar, strawberry syrups, jams, jellies, and sauces frequently contain high amounts of lend sugar. Canned fruit salads or desserts made with strawberries, such as cakes and cobblers, besides typically contain add sugar. lend sugar can not entirely importantly increase the full count of calories you eat but besides contribute to chronic health conditions like center disease, type 2 diabetes, and fleshiness ( 10 ). According to the most recent Dietary Guidelines for Americans, added carbohydrate intake should be limited to less than 10 % of your sum casual calories, or around 12 teaspoons ( 50 grams ) on a 2,000-calorie diet ( 9 ) .
summary Canned yield salads and strawberry desserts, syrups, jams, jellies, and sauces should be limited, as they typically contain a gamey come of calories and added sugar .
The bottom line
Strawberries are a bang-up addition to a weight loss diet.
They ’ re low in calories, highly alimentary, and a bang-up source of important nutrients like fiber. They ’ re besides incredibly versatile and can be incorporated into many recipes. For best results, be certain to choose fresh strawberries whenever possible and enjoy them aboard versatile other nutrient-rich fruits and vegetables .