Some may think that adding fruits to smoothies are a bad choice. As, when compared to veggies are less filling and has a natural sugar content, which can stall weight loss. So what can fruits do to your smoothies? Adding fruits to your smoothies will not hamper your weight loss. You will be able to obtain essential nutrients through fruits as they are packed with vitamins and minerals. Yes, fruits are naturally sweet and too much sugar can prevent weight loss. Fruits has fiber and fiber slows the absorption of sugar. The trick is to know details about the fruits you will be using (i.e. sugar content), use fruit/s in moderation and do not pack your blender with mostly fruits and little greens. Fruits add a delicious taste to smoothies and keep your smoothies interesting and fun. So, it is helpful to know the best fruits for smoothies.
Berries and Berry-like Fruits
Strawberries are not only juicy and sweet but are filled with nutrients: potassium, vitamins, calcium, fiber and magnesium. An antioxidant which is low in calories, provides a mouth-watering taste to smoothies and lowers blood sugar and insulin level. One medium strawberry is just 4 calories and a cup is 47 calories. Although very tasty its sugar content is just 0.6 grams (per medium strawberry) and 7 grams per cup.
Raspberries are also packed with antioxidants and is a great source of heart healthy fiber, vitamin c, manganese, potassium, magnesium and vitamin E. A great metabolism booster which is very low in calories and delightfully flavorful. A cup of raspberries is just 65 calories and has 5 grams of sugar.
Blueberries are considered a superfood as has a lot of benefits. Firstly, they contain catechins which burn stubborn fat, packed with antioxidant, lower cholesterol, help to manage diabetes and fights cancer. Let’s not forget its sweet and delicious taste. A cup of blueberries has 85 calories and 15 grams of sugar.
Blackberries aids well in weight control by boosting metabolism. Also contains a lot of vitamins, minerals, fiber and antioxidant. There are 62 calories in a cup of blackberries and 7 grams of sugar per cup.
Grapes, either red, green or purple has very powerful antioxidants which fights cancer. Grapes have a natural source of resveratrol which support heart health. One cup of grapes has 104 calories and 23 grams of sugar.
Pomegranates are said to control blood pressure, inflammation and fight against cancer and heart disease. They are very sweet both in taste and its sugar content. One cup of pomegranates contains 24 grams of sugar and 144 calories.
Cranberries are a good source of vitamin c, fiber, vitamin E and manganese. Cranberries are a bit sour in taste but makes a great smoothie. Cranberries protect against stomach ulcers, cancer and bladder infection. A cup of cranberry contain 51 calories and 4.4 grams of sugar.
Kiwis have high levels of vitamins, minerals and fiber. Although kiwis taste a little sour, they are very tasty and still low in calories. A kiwi weighing 70 grams has 43 calories and its sugar content is 6 grams.
Bananas are great for curbing appetite as it is high in fiber and packed with pectin, which can help you feel fuller for longer. Instead of feeling bloated, bananas absorb some of the sodium in the body which lessens the feeling of heavy water weight. It also has a lot of potassium which helps with cramps. Adding bananas (preferably ripe) to your smoothies will give it a creamy texture. A medium size banana (115 grams) has 105 calories and 14 grams of sugar.
Pineapples have essential nutrients and antioxidants. Pineapples are high in vitamin C, an excellent source of manganese and insoluble fiber. When added to smoothies this very tasty fruit provides a delicious and refreshing taste. Pineapples have 82 calories per cup and 16 grams of sugar.
Mangoes are very delicious. They not only give a tropical flavor to your smoothies but makes it creamy. Mangoes are full of vitamin c and potassium and improve digestion, control blood pressure level and reduce the risk of cancer and Alzheimer’s disease. There are various kinds of mangoes but typically a cup of mangoes contains 99 calories and 23 grams of sugar.
Papayas are one of the most nutritious tropical fruit and is high in phytonutrients, digestive enzymes, vitamins, minerals and antioxidant. Papayas also support heart health. A small papaya contains 67 calories and 12 grams of sugar content.
Peaches are a good nutrient source and are packed with antioxidant, minerals, and vitamins. This fruit supports eye health and the cardiovascular system. It adds a sweet taste to smoothies. You can find 59 calories in a medium size peach and 13 grams of sugar.
Apricots are excellent source of vitamin A, potassium, vitamin C, copper and fiber. It is good for your heart, blood, bones and skin. They are also super delicious. A cup of apricots has 79 calories and a sugar content of 15 grams.
Plums are also great to use in smoothies although at times they have a sour taste. Plums add its own unique taste to smoothies. Plums fight against heart attacks, strokes and cancer. It is also known for its anti-aging properties. Typically a ripe small plum has 30 calories and 7 grams of sugar.
Cherries are high in antioxidant and great in smoothies. The vitamins, minerals and micronutrients they contain help to protect you from disease (e.g. cancer, inflammatory disease, diabetes, cardiovascular disease). Cherries contain 77 calories and 13 grams of sugar per cup.
Oranges as we may all know are full of vitamin C. Oranges are really refreshing and can boost your energy level and mood. They reduce the risk of stroke, improve heart health and lower blood sugar level. Consuming oranges can block the production of cortisol (hormone that tells the body to store fat). A medium size orange has 62 calories and 12 grams of sugar.
Grapefruits have a lot of health benefits and can help with weight loss as well. Grapefruits help with weight loss as it stabilize blood sugar level, control food cravings, burns fat, low in calories and rich in fiber. It is also a great source of vitamin C. There are 52 calories found in 1/2 of grapefruit and the sugar content is 8 grams.
Limes and lemons when consumed on its own is sour in taste but when added to water, tea or smoothie have a very refreshing great taste. They are great for reducing bloating caused by water retention. A medium size lemon has 17 calories and just 1.5 grams of sugar while a medium size lime has 20 calories and 1.1 grams of sugar.
Fleshy Pome Fruits
Apples are naturally sweet and can control appetite. The pectin in apples slows digestion, makes you feel full which in turn decrease hunger. All types of apples has carbohydrates, vitamin c and potassium. The calories in a medium size apple ranges from 70 to 90 calories and has sugar content ranging from approximately 11 grams to 25 grams (depends on the type of apple).
Pears are great to use in smoothies because of its sweet and delicious taste. Ripe pears are the best to use in smoothies. Pears are nutrient dense and has minerals, dietary fiber, antioxidants and vitamins. A ripe medium size pear has 102 calories and 17 grams of sugar.
Watermelons are perfect to help you lose weight. It has a high water content, helps to keep the body hydrated, low in calories and loaded with antioxidants which are good for your health. Although it is very sweet, it is actually low in sugar. This tasty fruit is rich in vitamins A, B6 and C, potassium, lycopene and antioxidants. A cup of diced watermelon has 46 calories and 9 grams of sugar.
Although greens are very rich in nutrient and provides so many health benefits; having smoothies only made with greens can be very bitter and tasteless to many. You can create interesting and fun smoothies by adding fruits to it. Be creative with your smoothies, so you can try using fruits that were not mentioned above (keep in consideration the sugar content of the fruit you do choose to use). Adding fruits to your smoothies provide a new taste sensation for your mouth and your body will also be happy. We can all agree that losing weight can be very challenging. The fact that we can treat ourselves to an appetizing and delicious smoothie by adding fruits can make losing weight a lot less difficult.