Pineapple is good for weight loss, as it’s low in calories, regulates appetite, hydrates, and helps the body burn belly fat. Also, it’s the only food naturally containing bromelain, an enzyme with potent anti-inflammatory properties that can relieve joint pain.
Benefits for Weight Loss
Calories
Above all, pineapple is good for weight loss, as it has a few calories. Pineapple has only 50 calories per 100g! A slice of pineapple has less than 30 calories. A whole cup of chopped pineapple has only 83 calories.[1]
Moreover, pineapple contains 1.4 grams of fiber per 100g. A slice provides only 0.8 grams of fiber or 2% of the Daily Value. Dried pineapple contains 165% more fiber than raw pineapple (3.7 grams per 100g).
However, you better avoid eating dried pineapple. Dried pineapple is particularly high in calories and sugar. It contains 313 calories and 73 grams of sugar per 100g.
Fiber is good for weight loss. Fiber keeps us full for hours. It takes time to digest and keeps the stomach full.[2]
| a glass (250g) | % DV | |
|---|---|---|
| calories | 130 | |
| protein (g) | 0,9 | |
| sugars (g) | 25 | |
| calcium (mg) | 32 | 3% |
| iron (mg) | 0,77 | 4% |
| magnesium (mg) | 30 | 7% |
| phosphorus (mg) | 20 | 3% |
| potassium (mg) | 322 | 9% |
| zinc (mg) | 0,27 | 2% |
| copper (mg) | 0,17 | 19% |
| vitamin C (mg) | 109 | 121% |
| thiamine (mg) | 0,14 | 12% |
| riboflavin (mg) | 0,05 | 4% |
| niacin (mg) | 0,5 | 3% |
| vitamin B6 (mg) | 0,25 | 19% |
| folate (mcg) | 45 | 11% |
Vitamin C
Additionally, pineapple is good for weight loss because it’s a great source of vitamin C.
Pineapple is an excellent dietary source of vitamin C, containing 48 mg of vitamin C per 100g! Raw pineapple has similar concentrations of vitamin C as oranges (45 mg of vitamin C per 100g).
A slice of pineapple provides about 40 mg of vitamin C or 44% of the recommended daily intake.
A glass of pineapple juice has about 110 mg of vitamin C which is more than the minimum daily recommended intake. It provides 120% DV.
Vitamin C is beneficial for weight loss, due to its antioxidant properties! Vitamin C regulates glucose, reduces inflammation, and helps the body synthesize hormones that burn belly fat.[3]
Bromelain
Most noteworthy, pineapple is the only food containing high amounts of bromelain. Bromelain is an enzyme with potent anti-inflammatory properties. It has beneficial effects on joint pain. Furthermore, bromelain has powerful lipolytic activity! It helps the body burn belly fat for energy.[4]
Antioxidants
Additionally, pineapple is rich in antioxidants. Antioxidants neutralize free radicals, which can cause oxidative stress and inflammation. Chronic low-grade inflammation has been linked to obesity. In fact, pineapple contains 8 phenolic compounds: gallic acid, gentisic acid, syringic acid, vanillin, ferulic acid, sinapic acid, isoferulic acid and o-coumaric acid.
It hydrates the body
Moreover, pineapple is good for weight loss, as it hydrates the body. It’s mainly water! Around 86% of pineapple is high-quality, purified water! Fruits are natural water filters. We need at least 64 oz of water per day for good health. Water is crucial for weight loss, as it’s involved in fat metabolism.[5]
Furthermore, pineapple hydrates better than tap water because it has electrolytes! A cup has 180 mg potassium, 20 mg magnesium, and 21 mg calcium! Diets high in potassium, magnesium, and calcium support weight loss!
Glycemic Load
Furthermore, pineapple is good for weight loss, as it has a pretty low glycemic load of 6. Foods with a low glycemic load tend to be more filling and reduce insulin secretion. On the contrary, foods with a high glycemic load make us gain weight, as they increase appetite, causing overeating![6]
How much pineapple should I eat a day for weight loss?
You can eat as much pineapple as you want. As pineapple is low in calories, it won’t make you fat. Even a whole pineapple has only 450 calories!
On the other hand, it’s better to avoid consuming more than a cup of pineapple juice a day if you want to lose weight. Pineapple juice has more sugar per 100g than whole pineapple. Also, pineapple juice can’t regulate appetite, as it has less fiber!
Moreover, you should avoid eating dried pineapple if you want to lose weight. Dried pineapple has too many calories and sugar. It has 73 grams of sugar and 310 calories per 100g! It can spike blood sugar levels.
Only athletes or active people can eat more than 1 oz of dried pineapple or drink more than a cup of pineapple juice per day without gaining weight.
What’s the best time to eat pineapple for weight loss?
The best time to eat pineapple for weight loss is before a high-calorie meal. Fiber in pineapple reduces hunger. So, we eat fewer calories. In addition, pineapple can satisfy your sweet tooth. Consuming pineapple instead of fattening sweets supports weight loss!
In addition, you can eat pineapple at night. It can improve sleep quality and duration, as it’s one of the richest foods in melatonin! A good night’s sleep is crucial for maintaining a healthy body weight.
Prefer consuming whole pineapple or other fruits at dinner, instead of fruit juices. Consuming high amounts of carbs late at night may lead to obesity. They could have detrimental effects on the synthesis of certain hormones, such as the human growth hormone.
Breakfast
First, pineapple juice is rich in sugars. A glass contains about 25 grams of sugar. The morning is the best time of the day to consume sugar. Our bodies store most sugar as muscle glycogen in the morning. This is an instant source of energy that we can burn during the rest of the day.
Consuming sugar at breakfast, instead of dinner, is beneficial for weight loss. In the morning, the body has increased insulin sensitivity.[7]
Moreover, pineapple juice is packed with bromelain, vitamin C, and other antioxidants. We better get these health-promoting compounds first thing in the morning. They protect the skin, eyes, and hair from oxidative stress due to air pollution, sun radiation, smoking, etc.[8,9]
Exercise
Furthermore, you could drink pineapple juice before or after exercise because it accelerates recovery, hydrates the body, and can relieve knee and shoulder pain, due to its anti-inflammatory properties.
Hard training sessions produce high amounts of free radicals in the body. Vitamin C keeps them in balance, preventing fatigue and helping athletes perform more intense workouts. Athletes of bodybuilding have increased vitamin C needs as compared to the general population. Furthermore, vitamin C plays a crucial role in collagen synthesis; the body’s most abundant protein, constituting approximately 30% of our total protein content.
Collagen also helps heal the body after exercise. It supports muscle repair and protects the body from injuries. Collagen may help support joint health by promoting the integrity of cartilage. In addition, collagen is a key component of tendons and ligaments. It strengthens these connective tissues, aiding in injury prevention. Collagen also reduces joint pain and stiffness. This is very beneficial for athletes engaged in high-impact sports. Also, collagen contributes to bone density and strength.
Most noteworthy, drinking pineapple juice after exercise may prevent joint pain, due to injury or swelling, as it’s the only food naturally containing bromelain. This powerful enzyme has potent anti-inflammatory and analgesic properties. It decreases inflammation in the joints, relieving athletes from pain.
Also, bromelain helps digest protein. Along with other enzymes in pineapple juice, bromelain supports healthy gut microbiota, which is necessary for good digestion.[10]
A cup of fresh pineapple juice has up to 120 mg of bromelain. However, this quantity can greatly vary. As bromelain is vulnerable to heat and processing methods, most packaged juices contain significantly less. Check the nutrition facts label for exact bromelain concentrations.
Or you could take bromelain supplements if you experience acute joint pain. You can check prices on iHerb.
Copper in pineapple juice (19% DV) supports the function of various enzymes that produce energy for the body, absorb iron, and build red blood cells, collagen, and connective tissue. Red blood cells transport oxygen from the lungs to the tissues. Also, they deliver produced CO2 to the lungs for expiration. They contribute to vasodilation and blood flow to the working muscles.[11]
Above all, pineapple juice may protect the cardiovascular system of athletes. Vitamin B6 (19% DV) and folate (11% DV) in pineapple maintain normal levels of homocysteine. High training volume or acute intense exercise increases homocysteine concentration. You can naturally lower it through diet.[12]
Moreover, drinking pineapple juice during or after a workout hydrates the body. Proper hydration is necessary for achieving the best possible physical performance. Firstly, pineapple juice is about 86% high-quality, purified water. Fruits are natural water filters! Secondly, pineapple juice hydrates the body because it’s a great source of electrolytes. A cup provides:
- potassium, 9% DV
- magnesium, 7% DV
- calcium, 3% DV
- phosphorus, 3% DV
Bromelain relieves Joint Pain
Bromelain is an enzyme naturally present only in pineapple. It has powerful antibacterial, anti-inflammatory, and antifungal properties. bromelain can be used instead of non-steroidal anti-inflammatory drugs. So, consuming pineapple may be a healthy alternative to drugs, such as aspirin and ibuprofen, having no side effects.[13,14]
Also, bromelain reduces swelling and speeds up recovery. If you get injured, small blood vessels leak fluid into nearby tissues, causing swelling. Also, bromelain can reduce pain, improve circulation, and speed up wound healing.
Studies have shown that bromelain can help reduce soft tissue swelling and joint stiffness. Knee and shoulder pain or stiffness are common among athletes. Also, bromelain can help athletes and patients move the knee or shoulder through its full range of motion.
Moreover, bromelain has analgesic properties. It may influence pain mediators, such as bradykinin. Bradykinin is a compound released in the blood and plays an important role in chronic pain. Moreover, bromelain reduces pain as it can reduce swelling. It can reduce pain in patients by up to 80%.
As a rule of thumb, a daily dose of 400 mg is enough for athletes and patients with joint pain. In most studies, patients consumed 60-1,890 mg of bromelain daily with great results.
On average, a typical cup of fresh, raw pineapple contains approximately 40 to 80 mg of bromelain while a cup of fresh pineapple juice contains anywhere from 30 to 120 mg of bromelain. Bromelain is often concentrated in the core and stem of the pineapple. Most bromelain supplements contain 500 mg of bromelain per capsule.
How to drink pineapple juice for weight loss?
But, drinking only a glass of pineapple juice in the morning on an empty stomach may be bad for weight loss. Pineapple juice has no fiber. So, it can’t regulate appetite. This can lead to overeating.
You should consume a breakfast high in fiber and protein. The whole pineapple fruit has some fiber.
Also, you could drink pineapple juice with oatmeal. Fiber in oatmeal can keep you full for hours. You could also add a tbsp of protein powder. Protein is very filling and preserves fat-free body mass during dieting.[15]
Moreover, you could combine pineapple juice with carrot juice. Carrot juice is particularly high in vitamin A. A glass provides more vitamin A than we need per day. Combining vitamins A and C is particularly beneficial for the skin and eyesight. The best time of the day to increase the consumption of these vitamins is in the morning![16]