Smoothy Slim
Smoothy Slim
Photo: Andres Ayrton
Strawberries are a great addition to a weight loss diet. They're low in calories, highly nutritious, and a great source of important nutrients like fiber. They're also incredibly versatile and can be incorporated into many recipes.
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Learn More »Strawberries are flavorful fruit packed with vitamins, minerals, and antioxidants. They have also been linked to several health benefits and shown to decrease inflammation, improve blood sugar control, and reduce several risk factors for heart disease ( 1 , 2 ). However, despite their popularity and potential health benefits, you may wonder how strawberries may affect weight loss. This article evaluates the evidence to determine whether strawberries can help you lose weight. Share on Pinterest Konstantin Trubavin/Westend61/Offset Images Strawberries and weight Strawberries are very nutritious and contain a high amount of water, about 91% water by weight, contributing to their low calorie content ( 3 ). A 1-cup (150-gram) serving of raw strawberries contains fewer than 50 calories and a whopping 3 grams of dietary fiber ( 3 ). Strawberries are particularly high in soluble fiber, a fiber that absorbs water and forms a gel-like consistency in your digestive system ( 4 ). Studies show that soluble fiber can slow your stomach’s emptying rate and increase fullness feelings to help regulate your appetite ( 5 , 6 ). Additionally, research suggests that consuming a higher amount of fruit could be associated with a lower risk of weight gain over time ( 7 , 8 ). Although strawberries contain natural sugar, it’s digested and absorbed into the bloodstream more slowly due to strawberries’ fiber content ( 4 ). Therefore, the natural sugars found in strawberries are unlikely to have the same blood-sugar effects as added sugars found in foods like soda, candy, and sweets. summary Strawberries are rich in fiber and water and contain fewer than 50 calories per 1-cup (150-gram) serving, which may aid weight loss. How to add them to your diet There are plenty of easy and delicious ways to incorporate strawberries into your daily diet. They make a great snack and can easily satisfy your sweet tooth to help support weight loss. Try swapping strawberries in for more calorie-dense foods in your diet, including candies, desserts, and baked goods. You can also sprinkle strawberries over salad, cereal, or yogurt to add a hint of sweetness. The Dietary Guidelines for Americans recommends consuming about four servings of fruit per day, including strawberries and other fruits like apples, oranges, and bananas ( 9 ). For most healthy adults, eating several servings of strawberries per day is unlikely to be harmful. However, people with diabetes may need to monitor their blood sugar levels and adjust their intake of strawberries and other fruits accordingly. Those following a low carb or ketogenic diet may also need to limit their intake to stick within their daily carb allotment. summary Strawberries can be enjoyed as a snack or sprinkled over salad, cereal, or yogurt. That said, people with diabetes may need to monitor their blood sugar levels and adjust their intake accordingly. Types to avoid Although fresh strawberries can be an excellent addition to a well-rounded diet, it’s important to keep in mind that other strawberry preparations may not be as healthy. For example, strawberry syrups, jams, jellies, and sauces often contain high amounts of added sugar. Canned fruit salads or desserts made with strawberries, such as cakes and cobblers, also typically contain added sugar. Added sugar can not only significantly increase the total number of calories you eat but also contribute to chronic health conditions like heart disease, type 2 diabetes, and obesity ( 10 ). According to the most recent Dietary Guidelines for Americans, added sugar intake should be limited to less than 10% of your total daily calories, or around 12 teaspoons (50 grams) on a 2,000-calorie diet ( 9 ). summary Canned fruit salads and strawberry desserts, syrups, jams, jellies, and sauces should be limited, as they typically contain a high amount of calories and added sugar.
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