The Queen of Fruits: Is Pineapple Good for Weight Loss?

Pineapple: Calories and Nutrients

Pineapple comes with the goodness of various vitamins, minerals, and antioxidants. At the same time, it is high in fibre and low in calories. 

The nutritional value of 1 cup (165 g) of pineapple chunks, as determined by the United States Department of Agriculture (USDA), is as below:

Source: USDA

Is Pineapple Good for Weight Loss?

Most nutritionists and dietitians recommend adding fruits to your daily diet while trying to lose weight. Pineapples can be a good addition to your weight loss diet. Pineapple benefits weight loss due to the following reasons:

• Pineapples are very low in calories. Hence, you can fill up on the fruit without adding a lot of calories to your diet, thereby aiding weight loss.
• Pineapple is filled with fibre and water, both of which fill you up while not adding calories to your diet. Being sufficiently hydrated can prevent overeating, as many individuals may mistake dehydration for hunger.
• Most of the dietary fibre in pineapple is soluble fibre, which absorbs water in your gut and swells up, thus slowing digestion. As a result, you feel satiated and have a reduced appetite. This prevents you from overeating and reduces your overall calorie intake. 
• The insoluble fibre in pineapple acts as a natural laxative and promotes digestion, thus supporting your weight loss journey. 
• Pineapple contains a protease enzyme called bromelain. Some studies suggest that because bromelain breaks down proteins and helps your body get energy from fat, it may burn body fat and support weight loss.

How to Consume Pineapple for Weight Loss?

Pineapple can be eaten by itself as a snack. You can cut it into slices or chunks. It is advisable to consume pineapple as whole fruit and avoid the consumption of its juice or commercially available syrups, which may contain added sugars. Pineapple juice is also low in fibre, and the added sugar and reduced fibre can reduce the effectiveness of this fruit as a weight-loss snack.

You can pair pineapple with a portion of protein-rich food such as cheese or a source of healthy fats, such as nuts for a well-rounded snack. 

Other ways to add pineapple to your diet include grilling the pineapple, adding pineapple chunks to your salads and smoothies, or making curries with pineapple.

Although pineapple is not a common allergen, it may cause an allergic reaction in some people. People with a known allergy to pineapples should avoid eating it in any form.

How Much Pineapple is Good for Weight Loss?

It is necessary to be mindful of portion sizes of fruits and vegetables when you are planning to lose weight. Although pineapple is filled with nutrients, the sugars and calories could add up if it is consumed excessively. Limit yourself to one cup (165 g) of pineapple chunks per day.

Pineapple can be enjoyed at any time of the day. It is best eaten in between meals as a healthy snack.

What are the Risks of Overconsumption of Pineapple?

• Pineapples are fairly high in sugar. Thus, eating more than the recommended quantity of pineapples can result in elevated blood sugar levels.
• Eating too much pineapple can cause nausea, vomiting, and diarrhoea in individuals who are sensitive to bromelain. 
• Due to the bromelain, eating too much pineapple can result in tenderness of the mouth, lips, tongue, and cheeks.
• Upon excessive consumption, the bromelain enzyme present in pineapple may react with medications such as antibiotics, anticoagulants, and blood thinners.

What are the Other Health Benefits of Pineapple?

Pineapple holds various benefits for your health, including:

• Pineapples are a rich source of antioxidants, which can help your body fight oxidative stress and associated chronic health conditions such as weak immune health, heart diseases, diabetes, and certain types of cancers.
• The enzyme bromelain, along with the vitamins and minerals present in pineapple, imparts it with anti-inflammatory and immune-boosting properties.
• Studies suggest that bromelain’s anti-inflammatory properties may provide relief from pain for individuals with inflammatory arthritis.
• Research also suggests that the anti-inflammatory properties of bromelain present in pineapples may decrease the discomfort, pain, and swelling associated with surgeries and aid in faster recovery.