Is Pineapple Good For Weight Loss?

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It’s a good idea to eat a lot of fruits and vegetables if you’re attempting to reduce weight. However, one fruit in particular keeps popping up as being particularly beneficial for weight loss: pineapple.

Pineapple has been touted as a weight-loss fruit since the dawn of time. Some individuals swear by combining it with cottage cheese for fat-burning advantages, while others claim the fruit is miraculous on its own. People gushing about the “pineapple diet” on TikTok claim that eating pineapple helped them lose many pounds in a short amount of time. 

“Pineapple is my closest friend,” TikTok user @catcasas said in the title of one clip, stating in the video that eating pineapple for breakfast, lunch, and supper, coupled with grilled chicken breast, may help you “lose up to 10 pounds in three days.”
Is pineapple really so effective as a weight-loss aid—and is it really healthy to consume it at every meal (or during every meal)?! Let’s get started. 

Is it true that pineapple may help you lose weight?

Vanessa Rissetto, MS, RD, co-founder of Culina Health in New York City, believes it is. The following are the pineapple’s main possible weight-loss benefits:

Pineapple is a low-calorie fruit.

According to the USDA, one cup of pineapple has 82 calories. Rissetto thinks that’s not too bad. Pineapple, on the other hand, has 21 grammes of carbs. That’s not to say it’s terrible or harmful (they are carbohydrates, after all), but if you’re on a low-carb diet, be sure pineapple falls within your carb limits.  

Bromelain is found in pineapple.

Bromelain is an enzyme that aids in the digestion of proteins and the absorption of certain nutrients. Pineapple juices have been demonstrated in animal tests to help reduce fat formation—at least in rats. (Because humans are far more complicated than rats, these findings may not apply to you.) Consider it to be preliminary research.) “Bromelain is thought to aid fat burning,” Rissetto explains. Why? She says that it may break down proteins into amino acids (a process known as proteolysis) and assist your body acquire energy from fat (a process known as lipolysis). 

Pineapple is a good source of fibre.

According to the USDA, one cup of pineapple provides 2.3 grammes of fibre, which is important for weight reduction. According to a 2019 study published in The Journal of Nutrition, adding more fibre to your meals and snacks is linked to weight reduction (and a greater capacity to stay to a diet), independent of calorie or macro consumption. According to Keri Gans, MS, RDN, author of The Small Change Diet, “Fiber digests slowly in the body and so helps to keep you more satiated.” She goes on to say that this is crucial for weight loss. Pineapple fibre also “promotes digestion” and “acts as a natural laxative,” according to Rissetto. 

Pineapple hydrates the body.

Sure, you try to drink lots of water during the day, but you’re busy over here. By the end of the day, eating pineapple can help you get enough fluids into your body. “Pineapple is made up of 86 percent water, so it’s quite hydrating,” Gans adds. She claims that being hydrated might help curb overeating because “many times when a person is dehydrated, they may mistake it for hunger.”

Manganese is abundant in pineapple.

Manganese is a mineral that your body need in order to operate correctly and digest the food you eat. A cup of pineapple has 1.5 milligrammes of manganese, which is approximately your daily manganese need. Manganese is a mineral. helps regulate the metabolism of fat and carbohydrates,” Rissetto says. 

What are some of pineapple’s additional health advantages?

Of course, pineapple isn’t only a good fruit to eat on a daily basis for its weight-loss properties; it also offers a slew of other advantages.

It has anti-inflammatory properties.

According to Gans, pineapple is a good source of vitamin C, which is an anti-inflammatory. (According to the USDA, a one cup serving has 78.9 milligrammes, which is more than your recommended daily intake, TYVM.) This can reduce your chance of a variety of health problems, including some malignancies and heart disease. 

It’s chock-full of vitamins and minerals.

Pineapple is high in vitamin C and manganese, but it also includes a variety of other nutrients that are beneficial to your health, such as:

Vitamin B6

CopperThiamin (vitamin B1)




Niacin (vitamin B3)

Riboflavin (vitamin B2)


It has the potential to help your immune system.

Isn’t your pineapple loaded with vitamin C? It can also aid in the fight against bacteria and viruses. Pineapple can help your immune system, according to Gans. (Of course, pineapple won’t turn you into a health superhuman on its own, but it can help your body fight against intruders.)  

Is it true that pineapple may help you lose 10 pounds?

If you’re wondering if that TikTok weight-reduction fad is real, scientists believe it’s unlikely that weight loss is linked to pineapple in particular. “All fruit may be useful in weight loss provided portion sizes are kept in check,” according to Gans.
Sweet fruits (including, ya know, pineapple) can help satisfy a sweet need, according to Gans. As a consequence, you’re less likely to go for a conventional treat like ice cream, cake, or cookies, which might jeopardise your healthy eating objectives. 

What are the finest pineapple recipes for weight loss?

There are a plethora of ways to eat pineapple, and a lot of it comes down to personal preference.Rissetto advises adhering to a half-cup serving size and combining pineapple with a protein or fat like cheese or almonds for weight reduction.

She claims that this snack plan would “slow digestion and regulate blood sugar,” allowing you to feel fuller for longer. According to Gans, pineapple chunks can also be added to plain yoghurt (the sweetness in the pineapple will provide mega-flavor and offset any tartness of the yogurt).

Other alternatives, according to Gans, include eating it plain for dessert or grilling it for a savory-sweet side dish. 

In general, pineapple works nicely in both sweet and savoury dishes—the decision is yours. 

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