Is Dragon Fruit Good For Weight Loss?
Considered the “tropical superfood,” the dragon fruit gets its name from its leather-like bright pink skin and prominent scaly spikes.
Also called the pitahaya, it is a tropical fruit of a cactus indigenous to the Americas.
The chances are you’ve encountered a dragon fruit in your local supermarket and wondered if it’s a healthy addition to your weight loss diet.
In this blog, we will explain all there is to know about the health benefits of dragon fruit and whether it can help you lose weight.
So keep reading to learn more!
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Does Eating Dragon Fruit Help You Lose Weight?
Dragon fruit may be an excellent addition to your weight loss diet because it is low in calories, high in soluble fiber, and a rich source of vitamins and minerals.
Adding pitahaya to your weight loss diet can help you lose weight by keeping you in a calorie deficit due to its low-calorie nature.
In addition, the high fiber content of the pitahaya helps keep you satiated and lower your cravings and hunger level.
Also, the seed-speckled white flesh of the pitahaya is loaded with healthy omega-3 fatty acids.
The edible seeds of the dragon fruit contain omega-3 fatty acids, which keep you fuller and less likely to reach for unhealthy snacks. Making it the ideal mid-day snack for your weight loss diet.
Remember that eating dragon fruit in moderation is key to helping you lose weight.
Dragon Fruit Nutrition Facts (6 ounces, cubed):
- Calories: 102
- Protein: 2 grams
- Sugar: 13 grams
- Fat: 0 grams
- Fiber: 5 grams
- Carbohydrates: 22 grams
Can You Eat Dragon Fruit On Keto?
Dragon fruit is not considered keto and should not be consumed regularly while on the keto diet.
Dragon fruit is a naturally low-calorie fruit; however, it is high in carbohydrates and extremely low in fat.
Keto is a low-carb, high-fat diet, and keeping the carbohydrates low is key for staying in ketosis while on the ketogenic diet.
Ketosis is the state in which the body uses its fat for fuel instead of sugar. Eating dragon fruit on the ketogenic diet will likely kick you out of ketosis.
It’s important to note that if you have been on keto for a long time and your body is fat-adapted, occasionally eating small portions of dragon fruit will not be too damaging to your diet.
However, if you are new to keto, eating foods with high carbohydrates will likely set you back in your diet, so avoiding them is best.
to learn more about the ketogenic diet's weightloss benefits, click here.
Top 8 Health Benefits of Dragon Fruit:
1. May help Lower Cancer Risk.
Pitahaya, or the dragon fruit, is a rich source of antioxidants: Vitamin C, Betalains, and Carotenoids.
Studies have shown that Betalains, Carotenoids, and Vitamin C may help reduce the risk of certain types of cancer.
2. May Reduce Risk of Heart Disease
Pitahaya contains flavonoids, a group of plant metabolites believed to provide health benefits through cell signaling pathways and antioxidant effects.
Numerous studies have found that foods rich in flavonoids contribute to a healthy heart.
The high levels of vitamin C in dragon fruit also contributes to cardiovascular health by lowering the risk of stroke.
3. May Help Lower Cholesterol
Dragon fruit contains betalains, the pigments that give the fruit its rich color.
Betalains are responsible for maintaining lower levels of bad cholesterol. Therefore, eating dragon fruit may help keep your cholesterol levels in check.
4. Weight Loss
Dragon fruit has a great taste and is low in calories, making it a great mid-day snack for those looking to lose weight.
The soluble fiber in pitahaya not only can help lower cholesterol levels, it also gives you an extra full feeling that can help you lose weight more quickly by helping you lower your daily calorie intake.
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5. May help Stabilize Blood Sugar
The pitahaya is high in fiber, 7 grams per cup. It has a low glycemic index, which makes it an excellent fruit for those with diabetes.
In addition, studies on rats have found that adding pitahaya to their diet helped lower the chances of developing diabetes .
Also, dragon fruit contains soluble fiber, which helps slow the absorption of sugar and stabilize blood sugar.
6. Digestive Health
Dragon fruit is an excellent source of fiber, which helps keep your digestive system operating properly. Adding pitahaya to your diet can help keep you regular and prevent constipation.
In addition, pitahaya contains prebiotics, a specific fiber that promotes healthy digestion and gut health.
7. Anti-Aging & Healthy Skin
Dragon fruit is a rich source of antioxidants and vitamin C, one of the most essential vitamins for healthy skin.
Free radicals are unstable molecules that cause cell damage and are a key factor in the aging process.
Antioxidant-rich foods, such as dragon fruit, help eliminate free radicals in the body, and prevent aging.
In addition, vitamin C helps fight the effects of over-exposure to sunlight and UV light, helping your skin stay young and healthy.
8. Increases Immunity
Dragon fruit is packed with vitamin C, which contributes to a strong and healthy immune system.
Vitamin C and carotenoids in pitahaya help strengthen your white blood cells, your body’s defense against disease, and boost your immune system against infections.
In addition, antioxidants present in pitahaya help remove free radicals from the body and increase your immunity against disease.
How Much Dragon Fruit Can you Eat per day?
When eating dragon fruit, remember that although it is low in calories, it does contain a high amount of carbohydrates.
Therefore, overeating dragon fruit can negate its fantastic health benefits.
So if you want to lose weight, eating roughly 6 ounces to one cup per day of this tropical fruit is the ideal amount for getting its fantastic health benefits without worrying about hindering your weight loss progress.
Takeaway:
Dragon fruit, or the pitahaya, is a unique, tasty superfood that may help lower the risk of disease, increase immunity, and slow down the aging process.
Adding this fruit to your diet can have many other health benefits, including weight loss, if consumed in moderation.
However, if you are on the keto diet, it’s essential to remember that dragon fruit is a high-carb fruit and will likely kick you out of ketosis. So stay mindful.
Thank you for reading!
References:
Kim H, Choi HK, Moon JY, Kim YS, Mosaddik A, Cho SK. Comparative antioxidant and antiproliferative activities of red and white pitayas and their correlation with flavonoid and polyphenol content. J Food Sci. 2011 Jan-Feb;76(1):C38-45. doi: 10.1111/j.1750-3841.2010.01908.x. Epub 2010 Nov 29. PMID: 21535651.
