Eating fruit can be a healthy and fun way to promote weight loss. Many fruits are low in calories and high in fiber, while many contain antioxidants and other compounds that may have various health benefits.
Chiku, also known as sapodilla, is a tropical fruit native to Central America and the Caribbean. It is round or oval and has brown, rough skin. The flesh of the chiku fruit is soft and sweet, with its outer texture similar to that of a pear.
It is sweet, so eaten fresh or used in various desserts. The fruit is a good source of vitamin C and contains several other nutrients, such as fiber and antioxidants.
It is also an excellent source of iron, calcium and potassium. Besides being eaten as a fresh fruit, people also use chiku to make jams, jellies, and other preserved products.
Does chiku make you lose weight? Or, sweet chiku is calorie-heavy and sugar-laden? Can this be part of a successful weight loss meal, or will it hamper your efforts? Read on to find all the answers about chiku and weight loss.
Chiku for weight loss: the connection
Sweet chiku, or sapodilla, can be a great addition to any weight loss diet. It is low in calories and high in fiber.
As a result, it’s an ideal choice for those looking to manage calorie intake and improve digestion. Plus, its sweetness can help satisfy sweet cravings, which can be tricky when trying to lose weight.
Still, it’s essential to pay attention to portion sizes and include other healthy foods in your diet.
The nutritional value of chiku
According to USDAhundred grams of chiku contain the following nutrients.
- Energy: 83kCal
- Protein: 0.44g
- Fat: 1.1g
- Carbohydrates: 20g
- Fiber: 5.3g
- Calcium: 21mg
- Vitamin C: 14.7mg
- Vitamin A: 60 IU
Note from The Fitness Freak
Chiku is a good source of nutrients, including vitamin C, fiber, and antioxidants. The fruit is also rich in carbohydrates, including fructose and sucrose, which provide energy to the body. Additionally, chiku contains a small amount of protein and various minerals including iron, calcium, and potassium. The skin of the fruit is also rich in tannins, which have antioxidant and anti-inflammatory properties. Overall, chiku is a nutritious and tasty fruit that can be enjoyed as a healthy snack or as part of a balanced diet.
Benefits of Chiku for Weight Loss
Here are some potential benefits of chiku for weight loss:
Low calorie content
A 100 gram serving of chiku contains approximately 83 calories, making it a relatively low calorie food.
Including low-calorie foods in your diet can help reduce your overall calorie intake. According to researcha low calorie intake can be helpful for weight loss.
High fiber content
Chiku is one of the high fiber fruits, with a 100 gram serving providing around 5 grams.
Fiber can help you feel full and satisfied after eating. This reduces your urge to eat between scheduled meals. As a result, fiber intake allows you to eat less overall. Additionally, several studies confirm that a high fiber intake can promote weight loss.
Rich in nutrients
Chiku is a nutritious fruit rich in vitamins and minerals, including vitamin C and potassium. Including nutrient-dense foods in your diet can help you meet your nutritional needs while losing weight.
High in Vitamin C
Research reported that vitamin C may help manage weight due to its ability to reduce cortisol levels. Cortisol, a hormone released by the adrenal gland in response to stress, affects multiple biological processes, including metabolism.
High levels of cortisol can lead to increased fat storage, especially belly fat. Vitamin C helps reduce cortisol levels, thus aiding in weight loss.
Plant components
Chiku is a fruit that contains two plant substances with anti-obesity properties: tannins and saponins. Tannins are a type of polyphenol with an astringent taste and anti-inflammatory and antioxidant abilities.
Saponins are a type of plant glycoside that can lower cholesterol levels, help prevent fat absorption, and reduce inflammation. These substances have several health benefits, such as reducing inflammation and preventing fat absorption.
Can Chiku make you gain weight?
Consuming too much of any food, including chiku (sapodilla), can lead to weight gain. Although chiku is a low calorie food, it contains natural sugars such as fructose and sucrose. These natural sugars can contribute to weight gain if consumed in large amounts.
The HealthifyMe Pro Trick
To maintain a healthy weight, it is important to practice moderation when eating chiku and all other foods. Pay attention to portion sizes and try to avoid overeating. In addition to monitoring your food intake, regular physical activity is an integral part of weight management and overall health.
According to the Centers for Disease Control and Prevention, adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Note from The Fitness Freak
It’s important to remember that chiku contains natural sugars, including fructose and sucrose, which can contribute to weight gain if eaten in excess. Therefore, it’s a good idea to watch your intake of added sugars and practice mindful eating by paying attention to portion sizes and avoiding excesses. In addition to including chiku in a healthy diet, regular physical activity is essential to promote weight loss and overall health.
Healthy Ways to Consume Chiku for Weight Loss
Here are some suggestions for incorporating chiku into your diet for weight loss in India:
- Add chiku to your fruit salad: Dice some chiku and toss it into your favorite fruit salad for a nutritious and delicious snack.
- Make a smoothie: Blend chiku with low-fat milk, high-protein ingredients like Greek yogurt for a flavorful and filling smoothie.
- Use chiku as a garnish: Slice chiku to use as a topping for oatmeal or yogurt for a healthy breakfast or snack.
- Add chiku to a stir-fry: Dice the chiku and add it to a stir-fry with your favorite vegetables and proteins for a healthy and satisfying meal.
- Snack on chiku: Keep chiku on hand as a healthy snack option when you’re hungry.
Conclusion
Consuming chiku in moderation as part of a healthy, balanced diet may promote weight loss or maintenance. With its low calorie and high fiber content, chiku can help you manage your weight.
Practicing moderation while consuming chiku and all foods as part of a healthy, balanced diet is essential. Paying attention to portion sizes and not overdoing them can help you maintain a healthy weight.
In addition to including chiku in your diet, regular physical activity is essential to promote weight loss and overall health.
It is important to remember that everyone has different nutritional needs. Thus, it is essential to create an individualized weight loss strategy. The same goes for eating chiku.
To understand the right amount to consume and the best methods to incorporate chiku into your diet to help with weight loss, consult a HealthifyMe nutritionist.
Research sources
1. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/nutrients
2. Finer N. Low calorie diets and sustained weight loss. Obes Res. 2001 Nov;9 Suppl 4:290S-294S. Doi: 10.1038/oby.2001.133. PMID: 11707556.
https://pubmed.ncbi.nlm.nih.gov/11707556/
3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber intake predicts weight loss and diet adherence in adults consuming calorie-restricted diets: the lost pounds study (preventing overweight using new dietary strategies). J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
https://pubmed.ncbi.nlm.nih.gov/31174214/
4. Johnston CS. Strategies for healthy weight loss: from vitamin C to glycemic response. J Am Coll Nutr. 2005 Jun;24(3):158-65. doi: 10.1080/07315724.2005.10719460. PMID: 15930480.
