Fruit is low in calories and can lose weight. Therefore, it is a good idea for dieters to eat fruit instead of eating at night.

Interpretation of the truth:

"Fruit is low in calories, so you can lose weight" and "Don't eat it at night, just eat fruit". However, many people find themselves getting fatter.

Small partners who lose weight love to eat fruit, but not all fruits are good for losing weight!

The calorie of lean pork is 143 kcal/100g [1], and there are four kinds of fruits with higher calories than lean pork! If you eat freely, it is not far from the "half moon"! The calorie of the last fruit is actually 1.8 times that of lean pork!

1. durian: The calorie is 150 kcal/100g, which is 1.05 times that of lean pork.

Durian, as a fruit, has a slightly higher calorie than pork. Moreover, durian is not low in fat and sugar, and its fat content is 3.3 g/ 100 g, which is almost half of that of lean pork (6.2 g/100g).

In addition, the carbohydrate content of durian is as high as 28.3 g/ 100 g, which is higher than that of rice (25.9 g/ 100 g). If you say that you are afraid of eating rice to gain weight, then you eat durian with the same weight, which is fatter than rice.

Although durian is high in calories, it also has advantages. Durian is rich in potassium, which is 26 1 mg/ 100 g, which is higher than bananas that are generally considered to be rich in potassium, so it is more friendly to people with hypertension.

Therefore, for friends who like to eat durian, it is good to relieve their cravings occasionally, but don't let go!

2. Avocado: The calorie is 17 1 kcal/100g, which is 1.2 times that of lean pork.

Avocado is also famous in the circle of weight loss and fitness. We often see avocado salad and other dishes in some light food restaurants. The fat content of common fruits even exceeds 1%. For example, the fat content of apples is only 0.2%. Avocado is very powerful, and its fat content 15.3% is 2.5 times that of lean pork. It is obviously greasy to eat, so it is not difficult to understand why it is called "oily" fruit.

However, although the fat content is quite high, its sugar content is relatively low, which is 0.66 g/ 100 g[2], so it is not sweet to eat, so it is friendly to diabetics. In addition, the potassium content of avocado is higher than that of durian, reaching 599 mg/ 100 g, so patients with hypertension can eat some!

However, for people who lose weight, avocado is really not suitable for eating more. You know, an avocado is about 130 ~ 150 g, and eating an avocado is almost 200 calories, which is similar to a small bowl of rice. If you want to lose weight, you really need to control it. If you really want to eat, it is recommended to eat for half a day to reduce the intake of edible oil.

3. Coconut: The calorie is 24 1 kcal/100g, which is 7 times that of pork.

The calories of coconut mainly come from carbohydrate (31.3g100g) and fat (12.1g/100g) in coconut meat, in which the carbohydrate content is1.00g in steamed rice. Although the calorie of coconut is not low, the calorie of pure coconut water is not high. For example, the heat of this 100% coconut water is 87 kJ/ 100 mL, and if we divide it by 4. 184, it is only about 20 kcal/100 mL. So for people who lose weight, they should avoid eating too much coconut meat, but they can drink pure coconut water in moderation.

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In addition, the potassium content of coconut is also very rich, which is 475 mg/ 100 g, which is also suitable for people with hypertension.

4. Persimmon: The calorie is 255 kcal/100g, which is 1.8 times that of lean pork.

Persimmon tastes soft and sweet, and many people like it. In fact, the fat content of persimmon is very low, only 0.2%, but it contains a lot of carbohydrates (62.8 g/ 100 g), mainly small molecules that are easily absorbed. Although delicious, the calories are higher than those of steamed bread (236 kcal/100 g). If you don't stop eating four or five, it's equivalent to the calories of a meal. Therefore, persimmons, like durian, can be eaten occasionally, but it is not recommended to eat every day, especially for people who lose weight.

To sum up:

Losing weight does not mean that you can safely eat all kinds of fruits. The "calorie bomb" in these four fruits will become fat if eaten too much. Moreover, these kinds of fruits are expensive, and uncontrolled consumption is not only bad for weight, but also bad for wallets. People are not thin, wallets come first.

References:

Yang Yuexin. China Nutrition Composition Table 6th Edition. Volume 1 [M]. Peking University Medical Press: Beijing, 20 19.

[2] American food ingredient list. Https://fdc.nal.usda.gov/fdc-app.html #/Food-Details /78665 1/ Nutrients.

About the author: Xue Qingxin, a member of China Nutrition Society, is a registered nutrition technician, health manager and nutritionist.

Summary: Associate Professor Song Shuang, Institute of Nutrition and Health, China Center for Disease Control and Prevention.