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July 11, 2024

Does Fruit Make You Gain Weight?

A question we get asked quite often due to misinformation online, is whether fruit can make you gain weight. The answer is a resounding NO. Fruit is incredibly nutritious, full of filling fiber, metabolism-bolstering antioxidants and hydrating water. So why does it get categorized a weight loss no-no? One possible reason is because of the natural sugar it contains and while yes, it does have sugar, it is by no means the same as eating donuts, cookies or candy.

Although all fruits can have a seat at the table, here are some of the more popular choices people gravitate towards and how they can be incorporated into a healthy, and even weight loss-friendly, meal plan:


Among the fruit family, strawberries can be a productive pick if you're trying to shed excessive body fat. Why? Strawberries are highly nutritious, low in calories, and are packed with digestion-slowing fiber: fiber keeps blood sugar stable which can make it easier to lose weight in a healthy and sustainable manner. One cup of strawberries has only 50 calories and a 3g of fiber.


Like strawberries, blueberries are another weight-friendly choice due to their relatively low calorie, yet high fiber content. In fact, blueberries are not only a great source of fiber, clocking in at almost 4g of fiber per cup, but they are a leading source of disease-fighting antioxidants. Antioxidants are also masters of bolstering of metabolic and hormonal harmony which is essential for burning body fat and sustaining healthy energy levels.

The bonus with blueberries is that when picked in-season, they are plenty sweet which can curb sugar cravings and hold you over in between meals. You can add berries to a high protein yogurt parfait, blend in a smoothie with spinach, avocado and protein powder, or stir together with oats and chia seeds for a yummy and weight loss-promoting "pudding."


Bananas do not deserve the bad rap that they're used to getting when it comes to weight loss. While they are comparatively higher in calories, carbs and sugar, they are no where near close to eating a donut or cake - although they are often categorized together. When still slightly green, bananas are a leading source of resistant starch which can be equally beneficial for your gut health and stabilizing blood sugar to keep hunger and energy levels even keel.

Further, bananas are a highly convenient and portable snack. When paired with an anti-inflammatory fat or lean protein such as nuts, nut butter, Greek yogurt or a cheese stick, can make for an incredibly filling and well-rounded on-the-go source of fuel.

What's always important with any successful weight loss plan is to incorporate foods you enjoy that are easily accessible. The way you eat to lose weight is the way you need to eat to maintain that weight loss. So if you enjoy eating bananas, they can absolutely be enjoyed without sacrificing the goal of finding your healthiest, happiest weight.

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Virtual Nutrition Experts, 2024
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