Is Fruit Good To Eat While Trying To Lose Weight?

Choose fresh fruits often as part of an overall healthy diet, even when trying to lose weight. Low-calorie fruits supply valuable vitamins, minerals and fibers and add flavor, color, texture and interest to meals. Fruit helps a dieter avoid skimping on nutrients while trying to lose weight.

High-Nutrient Density

Fruits are high in nutrients and low in calories. Fruits are notable for contributing vitamin A, vitamin C, potassium and folate as well as their lack of sodium, fat and cholesterol. Since fruits tend to be eaten without added fat, a diet that includes several servings of fruit can help meet the recommendation for 30 percent or less of calories from fat, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition." Fruits are also rich sources of cancer-inhibiting phytochemicals and flavonoids.

Low-Energy Density

Every food contains a certain number of calories per serving. Desserts, candies and processed foods are called high in energy density because a small amount of that food contributes a large number of calories. Fruits, on the other hand, have low energy density because a person can eat a larger portion size with less calories, according to MayoClinic.com. Fruits are high in water and fiber, but they are low in fat. For instance, half a grapefruit is about 90 percent water and has only 38 calories. The high fiber in fruit provides volume and takes longer to digest so you feel full longer.

Lowering Calorie Intake

According to the U.S. Department of Agriculture's MyPyramid food guide, a person will lose weight when the calories she eats and drinks are fewer than the calories she burns. Eating fruits low in calories instead of other higher-calorie food may be useful in lowering total calorie intake.

Fiber Content

Fresh, frozen and dried fruits have about 2 grams of fiber per serving. An adequate fiber intake fosters weight control, lowers blood cholesterol and helps prevent colon cancer, control diabetes, alleviate hemorrhoids and prevent appendicitis and diverticulosis, according to Whitney and Rolfes in "Understanding Nutrition." High-fiber foods, such as fruits, add bulk to the diet and are economical and nutritious.

Glycemic Effect

Some people worry about the glycemic index of foods, but most fruits have a moderate or low glycemic index. How quickly glucose is absorbed, how high blood glucose rises and how quickly it returns to normal determines the glycemic index of the food eaten. A low or desirable glycemic index reflects the fact that a food absorbs slowly, causes only a modest rise in blood glucose and smoothly returns to normal. Apples, peaches and oranges have a low or best glycemic index. Bananas, pineapples, most other fruits and orange juice have a moderate glycemic index.

Fast absorption, a surge in blood glucose and a possible overreaction that plunges glucose below normal, indicate a high glycemic effect that may not be desirable for some people including people with diabetes. Dates and watermelon have a high glycemic index.

A food's glycemic effect differs depending on whether it is eaten alone or as part of a meal and the usefulness of the glycemic index remains controversial as researchers still debate whether selecting foods based on glycemic index offers any health benefits or consideration for weight loss, according to Whitney and Rolfes in "Understanding Nutrition."