A high protein diet is mantra for all the healthy diet plans because high protein foods help you with feelings of satiety for longer and builds muscles which boost metabolism.
It’s only logical that high protein fruits should help with any weight loss plan. And since fruits also provide essential fiber, therefore, their health benefits are even more reinforced.
The fruit is the fleshy output of a tree or a plant that contains seed. It is an essential part of life, and it is a gift from life itself. They have been identified as a credible source of vitamins and nutrients and its involvement in the avoidance of deficiencies in vitamin C and vitamin A. Individuals who consume fruit as part of a balanced diet are usually at lower risk of serious illness.
They are a major source of numerous nutrients, particularly fiber, vitamin C, potassium and folic acid. Moreover, most fruits are low in fat, calories and sodium. Naturally, they have no cholesterol.
However, the quantity is just as significant as diversity. Around the world, there are about 2000 types of fruits.
Benefits of Fruits: Why Should You Eat Fruits?
As we know fruits are an item that is ready to eat; they are a non-processed cure to your sweet cravings. You can add fresh fruit to your home-cooked meals, enjoy it as a snack, or even add it to your desserts.
Here are some basic reasons to enlighten you with why you should eat fruits:
- Starting easy, fruits are an independent, delicious meal and you can choose from a variety of them.
- They keep you hydrated. Fruits like watermelon, strawberries, peaches, oranges, and cucumber are 80 to 90 percent high in water.
- Fruits boost your metabolism. (1)
- They promote hair to grow out healthily and stronger especially pineapples, kiwis and strawberries. (2)
- Regularly eaten, fruits are known to have protective effects against cancer. (3)
- Fruits can help maintain a healthy intestine, prevent digestions issues including constipation. As they are a good source of dietary fiber, the chances of having bowel disease and cancer are decreased. If you suffer from digestive issues, high protein fruits with all their healthy fiber can help.
- Berries can combat skin disorders. In general, fruits keep your skin nourished and hydrated. Apples and bananas are known for treating acne.
- Fruit comprises vitamins such as vitamin A, B6, C, E, and K, which help to control cholesterol levels and prevent illnesses such as blood clotting and disease of the arteries that lead to heart attacks.
- As fruits are high in antioxidants, they help flush out toxins.
- Kidney stones can be potentially treated by fruits high in vitamin C. Oranges and lemons that come under the category of citrus fruits may help reduce further progress of kidney stones if you are suffering from them. (4)
- T2D or type 2 diabetes is a kind of diabetes defined by high levels of blood sugar, insulin resistance, and relative insulin deficiency. Although fruits are beneficial for everyone, diabetics are not recommended the ones with higher carbohydrate content. To help control blood sugar levels, fruits with a glycemic index lower than 55 should be eaten. This is why they should pick low carb fruits that are also incidentally high protein fruits. Eating fresh fruits will give you maximum benefit as canned or dried ones have artificial sweeteners added to it which are not safe.
Adults, adolescents and kids are eating highly processed and low nutrient foods that are a hazard to their future health. Loaded with man-made flavors, colors and added sugars, these products are extremely high in calories.
One in ten people in the U.S. is now diabetic. According to CDC estimates published in the journal Population Health Metrics, the frequency is projected to increase dramatically during the next 40 years because of an aging population likely to suffer from type 2 diabetes and growth in minority groups that are considered to be at high risk for type 2 diabetes.
The predictions are higher than prior forecasts because the research is factored in age, minority populations, and length of life. The study forecasts an increase in the rate of fresh cases of diabetics each year from 8 individuals in a 1,000 in 2008 to 15 individuals in a 1,000 in 2050.
Concerning that, fruits are the quickest and easiest to swap as high protein snacks with junk food and reduce the risk of diabetes.
It is desperately necessary for us to shift our unbalanced diet plans to balanced and healthier protein rich foods. We know it’s easier said than done, that’s why we are here to help you out.
Fruits That Help Weight Loss:
Eating the right food is the key element in a person’s weight loss. Despite enough evidence that proves how insufficient intake of fruits can lead to a high risk of becoming overweight, intakes are still way below recommendations. As mentioned before, adding fruit to your diet is the healthiest way to lose weight and here we’re going to tell you about some best fruits for weight loss:
Pineapples: Pineapples are rich in vitamin C and have a low-calorie count. Other than that, pineapples are a good source of fiber, which can quickly fill you up. This leads to less overeating. The juice of pineapples contains an enzyme known as Bromeliad, which speeds up the process of metabolizing protein, rapidly burning fat.
Pineapple juice is also used as a meat tenderizer, which speeds up the digestion process. Pineapple juice is most effective when the need to burn belly fat arises.
Pears: Pears are a sweet, yet mild fruit, rich in essential antioxidants, plant compounds and dietary fibers. Pears also contain a considerable amount of beta-carotene and vitamin B. With all these nutrients, pears contain zero fat, a low-calorie count and have high water content, which is made up of 84% water. Pears can be an excellent addition to your diet as they keep you full for a longer period, due to their high fiber content, and their high water content will keep you hydrated.
Lemons: Lemons are rich in vitamin C and various plant compounds. Lemon water, a beverage made from mixing fresh lemon juice with water, is an excellent aid to weight loss. A glass of water mixed with the juice of half a lemon will contain only 6 calories. Studies have shown that consuming this low-calorie beverage with a meal can reduce the total calorie intake of that meal. Besides, lemon water keeps you hydrated and drinking enough of it can help speed up your metabolism, aiding weight loss.
Pomegranates: Pomegranates have a high content of antioxidants, polyphenols and conjugated linoleic acid, all of which help burn fat, by speeding up your metabolism. Pomegranate juice helps fill you up quickly so you eat less, consuming lesser calories and speeding up the weight loss process.
Watermelon:Studies have shown that 100 grams of watermelons only contains 30 calories. Watermelons are also rich in an amino acid called arginine, which burns fat rapidly. Also, watermelon juice keeps you hydrated and full, which can help avoid the consumption of unhealthy snacks between meals.
Strawberries: Although strawberries are widely used in desserts because of their sweet/tangy flavor, one measuring cup of strawberries contains 49 calories only. Strawberries are loaded with vitamin C, fibers and phenolic antioxidants. Strawberries also contain heart-healthy properties that benefit metabolism, speeding up digestion and aiding weight loss.
Oranges: Per 100 grams, oranges only contain 47 calories. Oranges are considered a negative calorie fruit, meaning that when consumed, oranges provide fewer calories than it takes to burn them. In simpler words, you lose calories when consuming oranges, making it a perfect fruit for weight loss.
Apples: “An apple a day, keeps the doctor away”, you must have heard this at least once in your life and it’s most certainly true! Not only do apples keep your health in check but also they are known for assisting in weight loss. Individuals who consumed three apples per day had better weight loss results and lower levels of blood sugar, according to a study.
They are high in fibers that automatically accelerate digestion, mainly composed of water, and the calories in it are low. Apples can be eaten in versatile ways. Moreover, they are abundant in Quercetin, which is a flavonoid and beta-carotene, or vitamin C that can reduce the risk of types of cancer, diabetes, heart diseases, and hypertension. But remember peeling off the skin takes up most of the fiber and majority of flavonoids with it.
Fruits That Cause Weight Gain:
However, not all fruits assist with shedding off weight efficiently. Let us look at some fruits that you should avoid while you are working out:
- Avocados:Avocados are high-calorie fruits; 100 grams of avocados contain 160 calories. Avocados are a good source of healthy fats but these fats can add up and result in weight gain.
- Dry Fruits:Dry fruits such as prunes and raisins have a high-calorie content, and they contain zero water. One cup of either of these dry fruits can contain up to 500 calories. If eaten regularly, dry fruits can be harmful to your weight loss regime.
- Grapes:Although grapes are quite beneficial for your health, they do contain properties that can cause weight gain. 100 grams of grapes contain 70 calories and 16 grams of sugar, which means consuming them regularly can negatively affect your weight loss plan.
Fruits Rich in Protein:
There are many fruits that have proven to be good source of protein. Although vegetables, beans, nuts and a few other foods have a higher content of protein, high protein fruits are relatively easy to access and consume. The current daily value (a general goal in intake) for protein is 50 grams. Here are a few fruits that contain a high amount of protein and how much they contribute to the daily value:
Guavas: Guavas contain 2.6 grams of protein per 100 grams. This contributes to 5% of the protein daily value. Average guava can cover up 3% of the daily value for protein. This tops our list of fruits with the highest protein percentage.
Avocados: Avocados contain 2 grams of protein per 100 grams. This contributes 4% to the daily value requirement of protein. An average avocado provides 8% of the daily value of protein.
Apricots: Apricots contain 1.4 grams of protein per 100 grams. This contributes 3% to the daily value of protein. An average apricot can cover up 1% of the daily value requirement.
Blackberries: Blackberries contain 1.4 grams of protein per 100 grams. This contributes to 3% of the daily value for protein.
Raspberries: Raspberries contain 1.2 grams of protein per 100 grams. This contributes 2% to the daily value requirement of protein.
Bananas: Bananas contain 1.1 grams of protein per 100 grams. This contributes 2% to the daily value of protein. An average banana can cover up 3% of the daily value of protein required.
Low Sugar Fruits:
Fruits that are low in sugar can provide important vitamins, fibers and other healthy nutrition. Because of their low sugar content, they are most suitable for weight loss diet. Here are a few healthy fruits that have low sugar content but high in protein:
- Strawberries: An average-sized strawberry contains only 1 gram of sugar.
- Peaches: An average-sized peach contains only 13 grams of sugar.
- Blackberries: Blackberries contain only 4 to 5 grams of sugar per 100 grams.
- Lemon/Lime: Lemons and limes only contain 2 grams of sugar per fruit.
- Honeydew Melon: A slice of honeydew melon contains only 11 grams of digestible sugar.
- Orange: An average-sized orange contains only 14 grams of digestible sugar.
- Grapefruit: An average-sized grapefruit contains only 22 grams of digestible sugar.
Fruit with The Highest Protein Content: Guava
As you have read, guavas tops the list of high protein fruits. With an impressive 2.6 grams of protein per 100 grams of fruit, consuming one guava can cover-up about 3% of the average amount of protein required by an average human per day (50 grams). 100 grams of guava also contains 68 calories, 14.32 grams of carbohydrates, 8.92 grams of sugar, 0.95 grams of fat and a considerable amount of potassium, vitamin A and vitamin C.
Guavas are effective when it comes to curing illnesses/discomforts such as type 2 diabetes, menstrual cramps, diarrhea, flu and high blood pressure. There is also ongoing research trying to prove that the guava leaf extract can play a vital part in the treatment of cancer.
Dried Fruits with High Protein Content:
Most of the water is eliminated from the fresh fruit. Figs, dates, apricots, raisins and prunes are the most prominent high protein dry fruits. Drying leaves the fruit to shrink, creating a small, and thick, dried up fruit. They can be easily stored and they last longer than fruits. Dried fruits can be a convenient treat, especially on road trips or plane rides.
Several conclude it’s something healthy to munch on, whereas others believe it’s as bad as sweets.
Research reveals how dried fruit intake can supply substantial amounts of the recommended intake of many micro-nutrients, specifically folic acid, as compared to fruit.
Prunes, which are industrially attained by dehydration of fresh plums. A cups serving consists of 8% protein. They produce greater amounts of phenolic compounds than other fruits. If you don’t know what a phenolic compound is, then we have a simple definition so you can grasp the concept – phenolic compounds are usually potent antioxidants. They also assist in combating oxidative damage.
Dried fruits and particularly figs are a simple and beneficial form of certain nutrients, however, lower than 1% of overall fruit is consumed in the Western diet. A single cup of figs includes 10% of protein. Research says that dried fruit must be a bigger part of the diet because it is rich in nutrients and antioxidants of phenol, especially fiber.
You know about grapes, so if you dry them up they turn into raisins. Thanks to their nutrients, raisins are highly promoted as healthy snacks. They are dense in potassium, and plenty of antioxidants that improve quality of life. Raisins can also reduce diabetes risk or cardiovascular problems dramatically. They automatically improve your blood pressure, cholesterol, blood sugar levels and inflammation. A cup of raisins is 10% protein.
However, dried fruits naturally come with sugar and while they have been dried they are more concentrated in sugar and calories. 38 to 66 percent of sugar is found in dried fruits which is why you should not gulp them down in extra amounts. A balance must be maintained.
We’ve enlightened you both sides of dried fruits. A fair amount of consumption is still better than processed junk food and it is suggested to use these as high protein snacks.
Is Banana High In Protein?
Bananas are one of the most commonly eaten fruits. According to the agriculture department of the US, bananas consist of 1.09g of protein. Although there may be minor variations in protein giving to their sizes. It also includes Vitamin A, C, B-6, iron and magnesium as well.
In relation to that, yes, bananas are definitely in the list of high protein fruits. We’re sure if you go to the gym in front of your mother she would be forcing you to eat at least 2 bananas a day so you can have an energized working out time.
Bananas can help fight food poisoning or other stomach issues. They can help lower your blood pressure. By eating them you can avoid diseases like asthma, diabetes, and colon cancer.
We gave you a diversity of high protein fruits you can choose from. You should know that every bit helps you in ways you cannot even imagine. If you are working out, it is crucial for you to consume protein rich foods. Rather than having protein shakes and pills for weight loss or vitamins to even gain weight, you should focus on a cleaner, healthier and natural diet that also includes protein rich fruits to help you achieve your body’s goal.