For most people, cutting back on processed foods like sweets is one of the toughest parts of going on a weight loss diet. But being on such a diet doesn’t mean you have to go without eating anything sweet-tasting. In fact, adding fresh fruits to your diet won’t destroy it; if anything, it could actually help you achieve good results.

Aside from being pleasantly sweet, fruits are packed with essential vitamins and minerals, dietary fiber and water. These components can help you maintain optimal health and well-being.

The fiber in fruits is particularly great for weight loss as it helps keep you full for longer. When you eat fiber-rich foods like fruits, you’re less likely to snack between meals or overeat during meals.

If you’re trying to lose weight, one of the best fruits to eat is the humble cherry. Bursting with tantalizingly sweet and tart flavors, fresh cherries are one of summer’s most perfect offerings.

Pop them in your mouth one by one to enjoy a healthy snack or use cherries in sweet and savory dishes for added flavor and color. Best of all, these small stone fruits have benefits beyond weight loss.

Cherries for weight loss

It’s unclear if eating cherries directly leads to weight loss, but experts say they fit into a weight loss diet. They are a good source of fiber, and high-fiber diets have been linked to weight loss, according to a recent study published in the Journal of Nutrition. Fiber has a satiating effect and can help you feel full for long periods.

In a 12-week study, rats who were fed antioxidant-rich tart cherries showed a 9 percent greater belly fat reduction compared to rats who didn’t eat cherries.

The study also found that cherry consumption had the profound ability to reduce inflammation. According to the researchers, this finding supports the idea that eating inflammation-fighting foods like cherries is beneficial for weight loss, as weight gain is associated with increased chronic inflammation.

Cherries also possess other characteristics that make them a great weight-loss-friendly fruit. For one, they contain very few calories and sugar. They also have a low Glycemic Index (GI) value, which means they won’t cause your blood sugar levels to spike.

Other health benefits of cherries

You may be most interested in incorporating cherries into your diet because of their benefit to your waistline, but cherries are really good for you. For starters, their signature deep-red color comes from anthocyanins, which are plant pigments that work as antioxidants. Anthocyanins fight inflammation, which is at the root of many chronic diseases, including heart disease, diabetes, Alzheimer’s and certain types of cancer.

Anthocyanins can also neutralize unstable molecules called free radicals. At very high levels, free radicals can cause oxidative stress, which has been implicated in the aging process. Therefore, eating anthocyanin-rich foods like cherries may help slow aging.

Cherries can even help you sleep better at night. Cherries, particularly tart cherries, are high in melatonin, or the “sleep hormone.” Melatonin helps regulate your body’s natural sleep-wake cycle.

How to eat cherries

The simplest way to enjoy cherries is to eat them as a snack, taking care to remove their pits and stems before swallowing. Alternatively, you can also eat cherries as a pre-meal snack, as a dessert or as a topping.

• As a pre-meal snack – Snacking on cherries before a meal can help lower your food intake.
• As a dessert – Replace high-calorie desserts like cakes and ice cream with sweet cherries.
• As a topping – Top your yogurt, oatmeal or cereal with whole sweet or tart cherries.

Cherries are highly nutritious, weight-loss-friendly foods worth adding to your diet. However, eating cherries alone won’t rid you of extra weight. For best results, eat cherries as part of a well-balanced diet, cut back on your overall calories and exercise regularly.

Sources:

FoodsForBetterHealth.com

Academic.OUP.com

EatingWell.com 1

EatingWell.com 2