They are a good alternative to chips, cookies, or other packaged foods. Stone fruits like peaches, nectarines, and plums make for a low calorie, seasonal snack. Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews. Stone fruits are low GI, low calorie, and rich in nutrients like vitamins C and A, which make them great for people trying to lose weight ( 5).įor example, one medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories ( 25, 26, 27, 28).Ĭompared to packaged snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option. They include peaches, nectarines, plums, cherries, and apricots. Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. Share on Pinterest Tracey Kusiewicz/Foodie Photography/Getty Images They also may have positive effects on cholesterol levels, blood pressure, and inflammation.
summaryīerries are low in calories and contain many important vitamins. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories ( 22).Īdditionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful for people with overweight ( 23, 24).īoth fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad. One cup (152 g) of strawberries contains under 50 calories and provides 3 g of dietary fiber, as well as 99% of the DV for vitamin C and 26% for manganese ( 21).īerries have also been shown to be filling. Studies indicate that they may support weight loss.īerries are low calorie nutrient powerhouses.įor example, one cup (123 g) of raspberries contains just 64 calories but provides 36% of the DV for vitamin C and manganese, as well as 12% for vitamin K ( 20). summaryĪpples are low in calories, high in fiber, and very filling. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own. Apple polyphenol extract - made from one of the fruit’s natural compounds - has also been linked to improved HDL (good) cholesterol levels and decreased inflammation ( 17, 18, 19).Īpples can be enjoyed cooked or raw in a variety of ways. That said, two older studies link apple juice to reductions in body fat compared to a control drink with the same number of calories.
Research shows that apples are best eaten whole - rather than juiced - to reduce hunger and appetite ( 15, 16). The apple group lost 2.1 pounds (lbs), or 0.93 kilograms (kg), and the pear group 1.6 lbs (0.84 kg), while the oat group’s weight did not change ( 13).Īdditionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 lbs (0.56 kg) per daily serving over a 4-year period ( 14). In one 2008 study, females were given three apples, three pears, or three oat cookies - with the same calorie value - per day for 10 weeks ( 13). They have also been found to support weight loss. It may be a healthy snack before main meals to help reduce your overall food intake.Īpples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large fruit (223 g) ( 12). Grapefruit is very low in calories and high in vitamin C.
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes. Plus, grapefruit is high in naringenin, a type of flavonoid with antioxidant and anti-inflammatory properties that may protect against diabetes and heart disease ( 9, 10, 11). Interestingly, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups ( 8). A low GI diet may aid weight loss and weight maintenance, though evidence is limited ( 5, 6, 7). What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. Red varieties also provide a small amount of vitamin A ( 4). Half a grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) for of vitamin C. Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
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