According to the Dietary Guidelines for Americans, it’s recommended that we should have 2 cups of fruits in a single day as part of a balanced diet. It’s a fact that processed food has slowly replaced the recommended dietary intake of fruits and veggies, and such a dietary practice is one of the leading causes behind nutritional deficiencies and obesity. Fruits are an indispensable part of a healthy diet along with vegetables. Fruits like pomegranate, blueberries, cranberries, strawberries, oranges, peaches, etc. are rich in antioxidants that help neutralize harmful effects of free radicals and certain other fruits like apple, pear, banana, avocados, guava, pomegranate, kiwi, oranges have lots of fiber that can boost weight loss to a great degree. In fact, a study published in PLOS Medicine in 2015 stated that an increased intake of pears and apples in daily diet was associated with significant decrease in BMI. Additionally, fruits are a good way to satisfy sugar cravings with their naturally-occurring fructose content. With so many benefits associated with fruits and their ability to help with the fat-burning process, it’s not prudent to avoid them no matter what diet you are on. However, just because fruits are considered “healthiest,” food companies try to bring fruits in different forms – packaged juices, dehydrated, candied, canned fruits to name a few. Out of these, a lot of people are completely sold out on the idea that canned fruits retain the most nutrients, and hence good for health and weight loss. But are canned fruits good or bad for weight loss? Let’s find out:
Pineapple, cherries, peaches, mangoes, prunes, grapefruits, lychees, mangosteen, – it’s a good way to enjoy these amazing fruits when they are not in season by buying a can of mixed fruit cocktail! Right? Maybe not! Here’s the issue – if these canned fruits come soaked in sugar syrup – they can lead to weight gain! Some people do think canned fruits are healthy! But how can fruits that are soaked in sugary syrup with zero nutritional value be good for you? Not to mention, the high sugar content shoots up blood sugar, has loads of calories, raises inflammation, and can even impact gut health. Having canned fruits in sugar syrup is the easiest way to gain weight and build up belly fat. Even if you want to indulge in canned fruits, always make sure that these fruits are soaked in their natural juice or water.
Also, some fruits like pears and peaches are peeled before being canned, so there’s actually no fiber content in them, so there’s no real benefit of eating them for weight loss. Also read: “Will Eating Fruits at Night Make you Gain Weight?”
Additionally, heat-sensitive nutrients like vitamin C in strawberries, oranges, kiwi, papaya, get lost during processing, so it’s better to have these fruits in their fresh form.
There are also chances of BPA contamination, that can leach from the lining of cans, and as studies have found out BPA (Bisphenol-A) is an endocrine disruptor and obesogen that can lead to weight gain.
So, summing up, canned fruits are not really a good choice when trying to lose weight. Frozen fruits and dehydrated fruits are better options, but nothing can beat the goodness of fresh fruits because they retain much of their nutritional content since they do not go through much processing.
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