Worst Fruits for Weight Loss: The Ones to Avoid

The narrative around weight loss usually involves healthy eating, exercise, and being mindful of food. Most are loaded with vitamins, minerals and antioxidants, but not all fruits are equal when losing weight. Even though they’re packed with nutrients, a few varieties of fruits may be surprisingly high in sugar, calories, or carbohydrates and can slow down your weight loss progress if you consume them in excess. Here, we look at some of the worst fruits for weight loss; could these be the not-so-great options for those wanting to slim down?

Bananas: It is best not to have too many carbs and sugars

While bananas are popular for being convenient and healthful, they can be issues for weight reduction, as they are excessive in carbohydrates and sugar. A medium banana has about 100 calories and 27 grams of carbohydrates. Yes, bananas contain sugar, but the sugar in bananas is mostly fructose; if you are eating a balanced diet and ensuring you are balancing your fructose intake with glucose, this is less likely to lead to high insulin levels and fat storage.

Are Bananas the Best Option for Weight Loss?

High Glycemic Index: Bananas have a medium to high glycemic index (GI), which spurs a spike in blood sugar, leading to increased hunger and cravings later.

High-Calorie and Carbohydrate Food: If you are monitoring your daily carbohydrate or calorie intake, bananas may not be the ideal option.

Not the Best Source of Fiber:

While bananas contain some fiber, it’s not as high as in other types of fruit like apples or berries, meaning they might not keep you feeling full for as long.

How to Still Enjoy Bananas:

But if you do love bananas, go small and eat them in moderation.

For instance, pairing bananas with protein-dense foods such as nuts or Greek yogurt can help stabilize blood sugar levels.

Grapes: Small But Sugary

Grapes are tasty and easy to nibble on but high in sugar. A cup of grapes has about 100 calories and can have up to 23 grams of sugar. Even though they’re high in antioxidants and have health benefits, people following a calorie-restricted diet might find the sugar level too high.

Reasons Grapes Aren’t the Best Weight Loss Food:

High Sugar Content: Grapes have a much higher sugar content than fruits. The calories can add up quickly, especially since grapes aren’t a significant source of fiber or protein to offset their calorie content.

Low in Fiber: Grapes are nutritious but not very dense in the fiber needed to stay satiated longer.

Portion Control Problems: Since grapes are so small, it’s very easy to overeat them by munching mindlessly and not realizing how many calories you’re eating.

How to Still Enjoy Grapes:

Choose grapes in portion-controlled servings

Grapes’ natural sugar, paired with a protein source such as cheese or a handful of nuts, slows digestion and stabilizes blood sugar.

Mangoes: A Sugar Overload

Mangoes are loved for their sweet, tropical taste but pack a lot of sugar. One medium mango has about 150 calories and over 40 grams of sugar. Mangoes are a good source of vitamins, antioxidants and fiber , but not for anyone looking to lose weight because of the sugar content.

Why mangoes are not the best choice for weight loss:

Sugary Content: Compared to many other fruits, mangoes have a relatively high sugar content.

Caloric Density: Though mangoes are nutrient-dense, they are also calorically dense, meaning one could eat one mango and get a significant portion of their daily calories, which may help inhibit weight loss.

Blood Sugar Spikes:

Mangoes have a high glycemic index, which can cause spikes in blood sugar levels, leading to hunger and cravings soon after consumption.

How to Still Enjoy Mangoes:

If you have a mango craving, eat it in moderation and pair it with other fruits and vegetables lower in calories, such as berries,” explains Patton.

Eat mango slices with a protein-rich snack to even out your blood sugar.

Cherries: Sweet But High in Sugar

Another fruit that may not be weight loss-friendly is cherries, which are very high in sugar. A cup of cherries has about 100 calories and nearly 20 grams of sugar. Although cherries are loaded with antioxidants and good nutrients, they also add to sugar consumption, especially in large quantities.

Reasons Why Cherries Aren’t the Best Choice for Weight Loss:

Cherries are high in sugar: Cherries can have a lot of sugar; if you eat them in larger servings, the sugar can add up quickly.

Mini Morsels: Cherries are small, and you can fit a whole bunch in your mouth, so they are easy to eat in large quantities, which can be a more significant calorie and sugar hit than you intended.

Low Fiber: Watermelon is low in fiber compared to fruits, but it has more health benefits for weight management, like apples. Cherries do possess some fiber, but not much.

How to Still Enjoy Cherries:

A small handful of cherries will work well for a small snack to help with calorie control.

Balance cherries with a higher-fiber or higher-protein food, which helps with satiety and prevents blood sugar spikes.

But figs are high on the list of calorie-heavy, sugar-rich fruits.

Summer fruit:

figs are sweet and luscious, but their rich sweetness is concentrated in a small space, and they can be surprisingly high in sugar and calories. A medium-sized fig has about 47 calories, and dried figs can be even more calorically dense; the sugars are concentrated when the figs are dried. Figs are a decent fiber source but are not the most friendly fruit for weight loss.

Reasons Why Figs Might Not Be the Best Choice for Weight Loss:

High in sugar: Fresh and dried figs are also rich in sugar, which can contribute to eating more calories than planned.

Calorie Dense: Dried figs, especially those like these, are much more concentrated, so they’re much higher in calories than fresh fruits and can cause you to overeat.

Poor Satiety: Even with their fiber content, figs may not be filling, so you could end up overeating or snacking afterward, Gunn says.

How to Still Enjoy Figs:

If you like figs, choose fresh over dried to limit calorie intake.

Combine figs with high-protein foods such as yogurt to balance out blood sugar and make the fruit more satiating.

Conclusion

Fruits are among the healthiest and most important parts of any balanced diet, but not all fruits are created equally when it comes to weight loss. High-sugar fruits like bananas, grapes, mangoes, cherries and figs can also quickly add up in calories and sugar content, slowing your weight loss efforts. The trick is moderation and eating these fruits alongside other nutrient-dense but lower-calorie foods such as vegetables, lean proteins and whole grains to balance your overall calorie intake.

If your goal is weight loss, choose fruits with a lower glycemic index that are high in fiber and low in sugar , like berries, apples and watermelon. Keep in mind that the aim is not to cut fruits out of your diet but to use moderation and portion control. If you choose carefully when to eat fruits, you can reap the health benefits while not ruining your weight loss journey.