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Healthy Eating

The 7 Best Summer Fruits to Eat for Weight Loss



Summer has many benefits, including having access to fresh fruit in season, which is not only one of the healthiest foods we can eat, full of antioxidants, vitamins, and also fiber that studies show help us lose weight as well can reduce appetite, lower blood pressure and boost immunity. Soluble fiber from fruits dissolves in water when digested, forming a gel-like substance that slows absorption into your stomach and digestive system, leaving you feeling full longer and keeping your blood sugar stable.

Women should aim for at least 25 grams of fiber per day, and men should aim for 38 grams, according to the USDA. Their survey data shows that fiber intake among US consumers is only 16 grams per day. Even the government standard is “daily adequate intake,” so more fiber is better.

In addition to fiber, certain fruits have also been scientifically proven to reduce inflammation, which helps prevent obesity and other serious diseases. Studies show that people who eat more fiber have a lower BMI, healthier blood pressure, and less insulin resistance. This happens when insulin becomes blocked in the “on” position and blood sugar spikes and your body responds by storing calories as fat. So, consuming more fiber helps promote natural weight loss that seems effortless.

We have compiled a list of the seven refreshing fruits with the highest fiber content that you can eat and enjoy for their natural sweetness this summer. Eat one of these daily to reap the health benefits, consume more essential nutrients and vitamins, and promote natural weight loss.


Kiwi fruit may be your favorite fruit when you read about kiwi fruit shrinking your waistline. In one study, researchers found that consuming two kiwi fruit a day increased vitamin C and fasting glucose (which lowers blood sugar). Consumption of kiwi fruit contributed to “significant reductions in diastolic and systolic blood pressure, as well as significant reductions in waist circumference and waist-to-hip ratio”.

Additionally, for its small size, kiwifruit is shockingly high in fiber, just like passion fruit. A kiwi has 2.1 grams of fiber, which is unusually high for tropical fruits as most of them have higher water content.

Avocados have a bad rap: many people mistakenly think that their high fat content makes them fat, but the exact opposite is true. Avocados actually help reduce appetite for at least five hours after you eat them, according to Lori Meyer, an RD who has reported on the health benefits of avocado.

A recent study by the National Institute of Health found that avocados stay full for six hours after being eaten. The researchers attributed this hunger suppression to the perfect combination of fat and fiber in the whole fruit (yes, avocados are members of the fruit family), and the study concluded that people who eat an avocado every day have fewer calories throughout the day ingestion of what can result in weight loss. For best results, try eating an avocado in the morning to feel full and avoid snacks.

Avocados are also high in fiber, which may be one reason they help us stay full longer (fat keeps us full, too). One 3.5-ounce avocado contains 7 grams of fiber, or 27 percent of your recommended daily allowance (that’s at least 25 grams for women, 38 grams for men).


Next time you’re in the tropics or see this exotic fruit in your grocery store, give it a try. Guava, for the uninitiated, tastes like a cross between strawberry and pear, with a subtle sweetness and a spicy aftertaste. Guava has numerous health benefits, including lowering blood pressure and cholesterol, and appears to promote weight loss.

A study published by the National Library of Medicine evaluated the effects of ripe guava fruit supplementation on blood sugar and lipids in healthy people. The researchers found that “supplementing ripe guava with its peel lowered BMI as well as blood pressure”. The study concluded, “Peeled guava fruits are more effective at lowering blood sugar, total cholesterol, triglycerides and LDL in serum. It increases the HDL. [ the good type of cholestrol] also levels. “

Papaya is one of the few tropical fruits with a high fiber content, a total of 3 grams per small fruit. High fiber diets have been linked to weight loss because calories are continuously released into the bloodstream, which keeps blood sugar low so you don’t store fat but burn energy over the next several hours.

According to a study, papaya has also been shown to reduce “adipose tissue weight”, which is scientifically known as belly fat, as well as the shrinking of fat stores by reducing the level of stress in the fat itself. When the body loses weight, “energy stores are mobilized from adipocytes and adipocytes get smaller” According to another study. Adipocyte hypertrophy is associated with “increased stress, decreased metabolic flexibility, and systemic diabetes,” the study authors explain. So when we eat papaya it seems to reduce these symptoms, which can lead to weight loss.

Passion fruit

Native to South America, passion fruit is only slightly larger than a golf ball, but at 1.9 grams per piece, it is powerful when it comes to fiber. One study showed that the insoluble fiber in the seeds helped lower cholesterol and triglycerides in the lab. If you eat more than three passion fruits in one serving, you increase your fiber fruits to a quarter of your daily requirement.

A study of diabetic rats given passion fruit daily for 30 days found that the juice “significantly lowered their total cholesterol, triglyceride and low-density lipoprotein cholesterol levels”.

Eating passion fruit can help us lose weight, as the same study in the laboratory found that the fruit lowered the animals’ triglyceride levels and that consuming the seeds lowered their total cholesterol, liver cholesterol. The same researchers also identified 13 carotenoids in passion fruit that promote anti-obesity, anti-diabetes, and anti-cancer activities.

Pink fruits are known to be high in fiber and low in calories. One grapefruit contains 4 grams of soluble fiber per 102 calories. If you start your morning with a grapefruit this summer, pair it with a high-fiber smoothie and you’ve got over half the recommended daily allowance for men and women with very few calories. Note, however, that when you juicing grapefruit or other fruits and vegetables, you are not reaping the benefits of the fiber because the pulp is where the fiber lives.

Aside from its fiber, grapefruit diets have been shown to help you lose weight. The researchers conducted a randomized study of 91 obese patients in which the consumption of grapefruit kept blood sugar and insulin in check. The grapefruit eaters show “a significant decrease in insulin levels two hours after the glucose” compared to the group that received a placebo. The study found that eating just half a fresh grapefruit before meals was associated with significant weight loss. The effect was also seen when people were given grapefruit juice, but the weight loss was greater in those who ate the fruit.

Unlike most fruits, kumquats should be eaten with the skin where all of the fiber and nutrients are. These little fruits can look like tiny oranges, but they are completely independent. Five whole kumquats contain seven grams of fiber, an amazing amount for such a small fruit. Consuming 16 kumquats is enough to reach the recommended daily amount of fiber for women (25 grams). If you’re looking for a healthy, low-calorie snack that will keep you feeling full, try kumquats and don’t worry about peeling off the peel.

In addition to their fiber content, kumquats also contain a strong oil called limonene, which can be extracted from the peel and used as an anti-inflammatory. Lime oil is so potent that it appears to reduce the risk of obesity and other chronic health conditions, according to a study published in the National Library of Medicine. According to the same study, it is being investigated as a potential basis as an anti-cancer drug.

If you’re looking for a year-round fruit that is high in fiber, there’s always the good ol ‘apple, which has 4.4 grams of fiber for every apple you eat.

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Healthy Eating

Future Market Insights Finds in Latest Survey



Dubai, United Arab Emirates, July 26, 2021 / PRNewswire / – According to a study by FMI, the global IQF vegetable market is expected to have a valuation of. to achieve $ 1,560.1 million in 2021. It is also projected to have a CAGR of 4.5% over the forecast period from 2021 to 2031.

According to FMI, the growth prospects for the market remain positive due to improvements in the global infrastructure of the food supply chain. The global IQF vegetable market grew by 2.8% in the historical period from 2016 to 2020. IQF potato products are expected to become the top-selling product category and account for 20% of the global market in 2021.

The advancement of food preservation technology has encouraged key players to expand their product portfolios. As the demand for convenience food increases, the sales outlook for IQF vegetables will improve.

Consumers are increasingly demanding simple, hygienic vegetable products that can help reduce the conventional effort involved in cutting and cleaning fresh vegetables. As more people focus on better food quality, the key players in the IQF market have lucrative opportunities to take advantage of it.

The demand for IQF vegetables is increasing as consumers seek foods that are superior in nutritional value, taste and quality. However, the market is expected to face constraints due to the lack of a strong distribution network and supply chain.

North America is expected to lead the IQF global vegetable market due to the flawlessness of the vegetable supply chains Canada and the US The market in this region is growing in due to the availability of farm-fresh vegetables in numerous retail stores. expected to continue growing Canada and the USA

“Innovations in freezing technologies such as the introduction of IQF freezing and cold store freezing are gaining momentum. This will provide attractive opportunities for the major players in the world market to benefit from them. In addition, the availability of advanced technologies will also help them expand their overall product portfolio, “says an FMI analyst.

Request A Report Sample For Full Insights:

The central theses

  • The demand for food will increase in the coming years. FMI predicts that this category will have a market share of 73% by 2031.
  • Potato is the most preferred vegetable and is expected to hold 23.4% of the market in 2021. The segment is expected to grow at a CAGR of 4.2% through 2031 as it is one of the staple foods worldwide.
  • The UK market is expected to grow 2.7% CAGR in terms of value and add over 10% to growth for 2021-2031 Europe Vegetable market 2031.
  • Japan will have a market share of 5.5% in terms of value in 2021. The presence of some of the leading private label brands will further fuel demand in the market.
  • The French IQF vegetable market is expected to be 14.8% of the Europe Market through 2031. The diverse and sophisticated retail distribution system will expand in France.

Key driver

  • The decline in traditional family meals and the increasing prevalence of single-serving products due to the active lifestyle of the core family are expected to fuel demand for IQF vegetables.
  • IQF vegetables are growing in popularity as they are known to be a convenient and healthy source of processed foods. They are often used in meals and as complementary foods.
  • The ability to maintain the nutrients, texture and taste of vegetables over a long period of time is an important factor in IQF vegetable acceptance.

Key chains

  • The COVID-19 outbreak in low and middle income countries has negatively impacted IQF vegetable sales.
  • The risk of pathogens such as Listeria monocytogenes bacteria is expected to hamper market growth as buyers are concerned about the infection and possible side effects.

Explore tables and figures from the study. ask for [email protected]

Competitive landscape

The global market for IQF vegetables is benefiting from the latest technological advances. Players invest in research and development to expand their product portfolio and consumer base.

For example, Turkey-based Fine Food acquired the SORTEX FA series machines from Bühler to expand production capacity while focusing on sales and export requirements.

In March 2021, REMS Tiefkühlkost was presented. The company is ready to import frozen food ingredients that IQF specializes in Eastern Europe, Egypt, the USA, Spain, and China.

The key players in the IQF Global Vegetable Market as per FMI profile are:

  • B&G Foods Holdings Corp.
  • Capricorn Food Products India Ltd
  • ConAgra Foods, Inc
  • Dole Food Co.
  • Greenyard NV
  • JR Simplot Co.
  • Kerry Group Plc.
  • Pinnacle Foods, Inc.
  • SunOpta Inc.
  • Uren Food Group Limited

Further insights into the IQF vegetable market:

FMI provides an unbiased analysis of the IQF Vegetable market, presenting historical demand data (2016-2020) and forecast statistics for the forecast period from 2021-2031. The study offers compelling insights into the global IQF Vegetable Market with a detailed segmentation based on:


  • Beans
  • peas
  • Corn and Baby corn
  • Broccoli and cauliflower
  • potato
  • onion
  • tomato
  • carrot


  • meal
    • Bakery, confectionery & snacks
    • Dairy products & dessert
    • prepare food
    • Ready-to-eat food
    • drink
  • juice
    • Other non-alcoholic drinks
    • Focus


  • North America
  • Latin America
  • Europe
  • East asia
  • South asia
  • Oceania
  • MY

Contact sales for further purchase assistance [email protected]

Key Questions Covered in the IQF Vegetable Market Report

  • The report offers detailed insights into the outlook for IQF vegetable demand for 2021-2031
  • The market study also highlights the projected sales growth for the IQF vegetable market between 2021 and 2031
  • The IQF Vegetable Market Survey identifies key growth drivers, restraints, and other forces affecting the prevailing trends, assessing the current market size, and technological advances in the industry
  • IQF Vegetables market share analysis of the major companies in the industry and reporting on strategies such as mergers and acquisitions, joint ventures, collaborations or partnerships, and others

Discover the comprehensive coverage of FMI in the food and beverage sector

IQF Fruit and Vegetable Market: Future Market Insights (FMI) fish protein concentrates market study offers deeper insights into the new trends while taking into account the impact of ongoing trends as well as growth and restraining factors over the forecast period from 2020 to 2030. The market dynamic was based on the Presentation of the basis of prominent drivers, trends and opportunities that prevailed in the most important regions of the above-mentioned decade.

Fish Protein Isolates Market: ESOMAR-certified market analysis and consulting firm Future Market Insights (FMI) offers insights into market demand for fish protein isolates in its latest report. In addition, to determine the impact of COVID-19 on the fish protein isolate market in general, the study is monitoring the worldwide sales of fish protein isolates in over 20 high-growth markets and is specifically aimed at their end users.

Paleo Food Market: In its latest study, ESOMAR-certified market research and consulting firm Future Market Insights (FMI) offers detailed insights into key factors influencing demand for Paleo Food Market. The report covers the global demand for fish powder in more than 20 high potential markets as well as an in-depth analysis of the impact of COVID-19 on the global paleo food market.

About Future Market Insights (FMI)

Future Market Insights (FMI) is a leading provider of market information and advisory services, serving customers in over 150 countries. FMI is headquartered in Dubai, and has delivery centers in the UK, US and India. The latest market research reports and industry analysis from FMI help companies overcome challenges and make critical decisions with confidence and clarity in the midst of breakneck competition. Our bespoke and syndicated market research reports provide actionable insights that drive sustainable growth. A team of knowledgeable analysts at FMI continuously track emerging trends and events in a variety of industries to ensure our clients prepare for the evolving needs of their consumers.


Abhishek Budholiya
Future market insights,
1602-6 Jumeirah Bay X2 tower,
Lot number: JLT-PH2-X2A,
Jumeirah Lakes Towers, Dubai,
United Arab Emirates
D: +44 (0) 20 3287 4268
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For sales inquiries: [email protected]
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Website: Future Market Insights
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Healthy Eating

To make your pasta meals healthier, eat like an Italian



“Healthy” is a subjective and complex term. It varies from person to person, varies between the types of food and, in the case of pasta, depends very much on “how” we eat the rich and flavorful Mediterranean foods.

Take, for example, the acclaimed Italian chef from Ormeggio at The Spit, Alessandro Pavoni. As a native Italian from Lombardy, he has had a long-term love affair with eating his roots: pasta. But there was a time when the cook turned down the beloved ingredient for health reasons. In 2018, Pavoni became a vegan and eliminated pasta from his diet to eliminate painful attacks of inflammation caused by rheumatoid arthritis.

Pavoni lived a vegan for a year before quitting. The Sydney-based owner of three restaurants soon reunited with the Italian icon and reintroduced alienated food into his menu. Ironically, when he reverted to a Mediterranean, plant-based eating style with pasta, he did so for health reasons.

“The reason I can now eat pasta regularly is because my gut has the time to process it properly.”

“Going vegan was the worst thing I could do [for my specific condition]“Says the cook, who has also survived multiple cancers and open heart surgeries.

“I kept getting joint inflammation. If you’re vegan, you can end up eating a lot of starch [plant-based foods]. When consumed, starch is broken down into glucose in the body and the pancreas releases insulin. The entire inflammatory process [for me] would then begin. “

During an episode of diet-induced chronic inflammation, Pavoni’s knees exploded, preventing him from walking for a month. “I have a very intense job, so I couldn’t afford it. Back then I had to keep my joint inflammation under control. So I switched to a plant-based diet. I know what works for me. “

Eating pasta is personal

When Pavoni chose pasta again, he regained an innate belief in its health value. The chef now regularly eats pasta and feels free to do so because he consumes it “how” and “when”.

“I fast every day,” he explains. “I only have water, tea and black coffee for at least 20 hours a day. I eat during a window of time, around four hours a day.

“The reason I can now eat pasta regularly is because my intestines have time to process it properly. My stomach and intestines have a great calm [and recover] while fasting … I feel amazing these days. I’ve never felt so good. “

Eat pasta like an Italian

While fasting 20 hours a day works for Pavoni, he admits that it doesn’t suit everyone. Nor does he recommend that fasting be the only way to eat pasta. His health history and food choices are personal. But Pavoni’s lifestyle change and pasta eating habits remind us of an important consideration when trying to make pasta healthier. Healthy is not just about the pasta you eat, it’s also about how you eat it.

“I look at the Mediterranean diet in Italy, which is high in pasta, and wonder why it’s healthy. That’s because we Italians don’t eat as much pasta as Australians in one sitting, ”says Pavoni. “We usually eat it as a starter – not as a main meal. After a small portion of pasta, we usually eat the main meal of protein with vegetables and a salad dressed with vinegar.

“The quality of the pasta is usually very good, it is made from flour that uses sustainably grown grain. If the pasta is of good quality, you can digest it better. “

“Bolognese is not an everyday dish, but when we make it, it’s a ragu – not minced meat.”

Pavoni adds that pasta sauces can be creamy white, pink, or red: it doesn’t matter. It is important that they are homemade and do not come out of the jar.

Most pasta is served with seasonal vegetables or a vegetable-based sauce: “Pasta could be made with mushrooms, zucchini, pecorino cheese or cherry tomatoes and basil”.

Meat or fish is only used occasionally and the cuts of meat are lean. “Bolognese is not an everyday dish, but when we make it, it’s a ragu – not minced meat.”

A balanced way

Recognized practicing nutritionist Mattea Palombo reiterates that the easiest way to make pasta healthier is to serve it the way it was culturally intended: as an appetizer.

“Italians eat noodles in a balanced way, which is why we have never found them ‘unhealthy’,” says Palombo, who grew up in an Italian-Australian family and ate noodles regularly.

Palombo explains that while pasta is a carbohydrate, it is a low GI carbohydrate. “You have carbohydrates that are not as healthy – high GI carbohydrates like chips, cakes, and cookies. They do not contain fiber or nutrients. They are pure glucose carbohydrates.

“Italians eat pasta in a balanced way, so we never considered it ‘unhealthy’.”

“On the other hand, pasta fits into the cereal food group [in the Australian Guide to Healthy Eating]. It provides energy and fiber for your intestines. The average Australian who exercises 30 minutes a day can eat about six servings of grain a day. “

This can be pasta, rice, cereal and bread. “So technically, you could have pasta as your preferred grain every day if you wanted to. But I always advise mixing the grains they eat to get the benefits of a balanced diet.

“The key is moderation. Pasta is healthy if you include it in your diet in the right portions. “

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Healthy Eating

Want to encourage your kids to eat healthy? Study suggests longer lunch breaks can help



Would you like to encourage your children to eat healthily? Study Suggests Longer Lunch Breaks May Help | Image Credit: Representative Image

Key highlights

  • Teaching children healthy eating habits is often a rather difficult task
  • Establishing healthy eating habits in childhood is important to maintain health in adulthood
  • A study from the University of Illinois shows how taking longer lunch breaks can encourage your children to eat more fruits and vegetables

New Delhi: All parents, for good reasons, are constantly trying to instill in their children the habit of eating fruits and vegetables. University of Illinois researchers may have the solution to the problem. According to a recent study on JAMA Network entitled Effects of Longer Seated Lunch Time on Food Consumption and Waste in Elementary and Middle School-age Children – A Randomized Clinical Trial, introducing longer lunch breaks can help your children eat more Fruits and vegetables.

Hear from the author

Melissa Pflugh Prescott, Assistant Professor, Department of Food Science and Human Nutrition, U of I and author of the study, said, “A 10-minute sedentary lunch break or less is quite common. The scheduled lunch break may be longer, but students will have to queue to get their food. And sometimes lunch breaks are shared with breaks. This means that the children actually have much less time to eat their meals than the planned time. “

“During the shorter lunch breaks, children ate significantly fewer fruits and vegetables in their meal, while there was no significant difference in the amount of drinks or main dishes consumed. It makes sense that you eat the part of the meal you are looking for, forward to the first, and when there is enough time left, you can move on to the other parts. But when there isn’t enough time, those things suffer and it’s usually fruits and vegetables, “she added.

Incorporate healthy eating habits into children

Here are some tips on how to teach children healthy eating habits:

  1. Plan your meals with them so you have the opportunity to eat together. This can help make meals more enjoyable. You can get creative and chop the vegetables and fruits into fun shapes, or mix them into juices and smoothies to make the meal fun and interesting.
  2. Don’t be strict about your children’s eating habits and try to be compassionate and kind with their behavior. Eating habits often take time to develop, and enforcing them can only have detrimental consequences.
  3. Breakfast is one of the most important meals of the day as it is the first meal of the day and provides the energy and nutrients to make it through half a day. Make sure your children don’t miss their breakfast.
  4. Encourage the consumption of more homemade meals than take away. To keep the process interesting, you can try to involve your children in the cooking tricks.
  5. Avoid being too rigid at meals. Moderate consumption of goodies other than fruits, vegetables, and homemade meals will help get rid of the monotony problem.

Disclaimer: The tips and suggestions mentioned in this article are for general information only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or changing your diet.

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