吃水果真的能瘦
Here's some good news if you love berries, pears, and apples: Ditching fruit isn't necessary to lose weight. It's also not smart. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you're working to slim down. Doing so can actually help you shed pounds. Natural substances in fruit-including vitamins, minerals, antioxidants, fiber, and prebiotics-are incredibly good for you, not just in terms of protecting against chronic diseases, but also for managing your weight. Even if you eat plenty of veggies, nixing fruit means missing out on the unique antioxidants they provide. In research, fruit has actually been tied to weight loss, not weight gain. One study found that overweight and obese adults who ate more fruit experienced greater weight loss than those who didn't. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time. This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats. In other words, you're much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain. That's because the naturally-occurring sugar in fruit is much less concentrated, and bundled with a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12% of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation. Compare that to one tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, fresh fruit and added sugar don't belong in the same category. |