Pineapple is good for weight loss, as it’s low in calories, regulates appetite, hydrates, and helps the body burn belly fat.
Pineapple regulates appetite with only a few 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 in pineapple supports weight loss
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 in pineapple helps the body burn belly fat.
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 in pineapple protect from obesity!
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.
Pineapple burns belly fat, as 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!
Pineapple has a low 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.
Pineapple at breakfast supports weight loss
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]
Pineapple in the morning protects the skin
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]
A good time to drink pineapple juice is after 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.
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.[10]
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![11]
