Is Pineapple Good For Weight Loss? Nutritionists say
Is Pineapple Good For Weight Loss? And Other Health Benefits of Pineapple
When trying to lose weight, it is a good idea to eat fruits and vegetables. But there is one fruit that still seems particularly good for losing weight: pineapple.
Pineapple has been, well, practically always a so-called weight loss fruit. Some people swear to mix it with cottage cheese to burn fat, while others say the fruit itself is pretty magical. TikTok has plenty of videos of people getting excited about the "pineapple diet" claiming that eating pineapple helped them shed several pounds in a short period of time.
But wait, is pineapple really useful as a weight loss aid, and is it safe to eat with every meal (or meal)? Let's dive deeper.
Is Pineapple Really Good For Weight Loss?
1-Pineapple is low in calories
One cup of pineapple has 82 calories, according to the USDA. It's not bad, says Rissetto. However, pineapple contains 21 grams of carbohydrates. That's not to say it's bad or unhealthy (these are the carbohydrates that power your brain and body), but if you are on a low-carb diet, make sure the pineapple hits your carbohydrate goals.
2-Pineapple contains bromelain
Bromelain is an enzyme that can increase the absorption of certain nutrients and help break down proteins. Some animal studies have shown that pineapple juice can help reduce fat formation, at least in rats. (Humans are much more complex than rats, so these results may not be exactly right for you. Consider this preliminary research.) "Bromelain is said to help burn fat," says Rissetto. Why? It can break down proteins into amino acids (a process called proteolysis) and help the body get energy from fat (called lipolysis), she explains.
3-Pineapple is high in fiber
Fiber is an important component in weight loss, and one cup of pineapple is 2.3 grams according to the USDA. Adding more fiber to your meals and snacks is a change associated with weight loss (and better dieting ability), regardless of the person's Calorie or macro intake, according to a 2019 study in the Journal of Nutrition. "Fiber is slowly digested in the body, so it helps you stay full," says Keri Gans, MS, RDN, author of The Small Change Diet. This is important for weight loss. The fiber in pineapple acts as a natural laxative and also helps digestion, explains Risetto.
4-Pineapple hydrated
Of course, you do your best to drink plenty of H2O during the day, but you are busy here. Eating pineapple can help you get enough fluids into your body at the end of the day. "Pineapple contains 86% water, which is very moisturizing," says Gans. Staying hydrated can help control overeating, "especially since it can often be mistaken for hunger when a person is dehydrated," she says.
5-Pineapple is full of manganese
Manganese is an essential nutrient that your body needs to function properly and process the foods you eat. One cup of pineapple contains 1.5 milligrams of manganese, which is almost the recommended daily allowance. Manganese "helps regulate fat and carbohydrate metabolism," says Rissetto.
What are the other health benefits of pineapple?
Of course, as well as being a firm fruit that should be turned regularly for its weight loss benefits, pineapple has many other benefits as well.
1-It's anti-inflammatory
Pineapple is a solid source of vitamin C, an anti-inflammatory agent, says Gans. (It's 78.9 milligrams in a one-cup serving, according to the USDA, which is more than your recommended daily allowance, TYVM.) And it can lower your risk of developing a variety of potential health problems, including certain types of cancer and heart disease.
2-It is a superb source of minerals and vitamins
Pineapple is particularly rich in vitamin C and manganese, but it also contains many other healthy nutrients, including:Vitamin B6
copper
Thiamine (vitamin B1)
Folate
potassium
magnesium
Niacin (vitamin B3)
Riboflavin (vitamin B2)
The iron
Can be beneficial for your immune system
All that vitamin C in your pineapple? It can also help fight germs and viruses. Pineapple "can improve your immune health," explains Gans. (Of course, pineapple alone won't make you a healthy superman, but it can certainly help your body defend itself against intruders.)
Can Pineapple Really Help You Lose 10 Pounds?
If you're wondering if this TikTok weight loss trend is legitimate, experts say it has been quite successful in associating weight loss with pineapple in particular. Remember, says Gans, "All fruits can help you lose weight if portion sizes are controlled."
Sweet fruits (including pineapple) can also "satisfy cravings for something sweet," explains Gans. As a result, you are less likely to opt for a traditional dessert that could interfere with your healthy eating goals, such as ice cream, cake, or cookies.
What Are The Best methods To Eat Pineapple For Weight Loss?
There are so many ways to enjoy pineapple and many of them depend on your personal tastes.
To lose weight, Rissetto recommends sticking to half a cup and pairing your pineapple with a protein or fat like cheese or nuts. This snack strategy, he says, "helps slow digestion and stabilize blood sugar" so you feel full longer. You can also add pieces of pineapple to plain yogurt, says Gans (the sweetness of the pineapple makes for mega-flavor and offsets any acidity in the yogurt).
Other goose options: take it as a dessert or grill it for a sweet and savory side. Basically, pineapple vibrates well as a sweet or savory dish; Ultimately, the choice is yours.