Pomegranate – a scrumptious, juicy fruit broadly loved in numerous components of the world, particularly in India. This superfood is thought for its quite a few well being advantages, together with its potential to boost haemoglobin ranges within the physique. However is pomegranate good for weight reduction? The next sections will discover the reply to this query and dive into the science behind the pomegranate’s potential weight reduction advantages. So, seize a pomegranate and let’s get began!
Pomegranate: An Overview
Pomegranate (Punica granatum), or Anaar, has an extended and interesting historical past. The intense pink edible arils symbolised sanctity, abundance, and fertility in historic Greece and Rome. Nevertheless, the trendy world additionally celebrates it for its dietary advantages.
Pomegranates are a surprise fruit. Because of the presence of polyphenols, they act as potent antioxidants. As well as, the pink color makes it a stupendous fruit. Pomegranates are filled with vitamins. In comparison with different fruits, pomegranate has the next content material of antioxidants. As well as, they include round thrice as many antioxidants as both pink wine or inexperienced tea. By lowering low-density lipoprotein, or unhealthy ldl cholesterol, it protects the guts. Furthermore, it helps improve immunity and metabolic price, which leads to weight reduction.
Dietary Properties of Pomegranate
As per USDA, 100 grams of pomegranate maintain the next dietary values.
- Vitality: 83 kcal
- Protein: 1.67g
- Carbohydrates: 18.7g
- Fats: 1.17g
- Fibre: 4g
- Calcium: 10mg
- Iron: 0.3mg
- Magnesium: 12mg
- Phosphorus: 36mg
- Potassium: 236mg
- Sodium: 3mg
- Folate: 38µg
- Vitamin Ok: 16.4mg
- Vitamin C: 10.2mg
Notice: The really useful quantity for consumption is 1 cup/250-300 grams each day for weight reduction.
Pomegranate and its Advantages for Weight Loss
Pomegranate is a nutrient-dense fruit typically related to weight reduction because of its reasonable fibre and low-calorie rely. The fibre in pomegranate helps promote satiety, lowering total calorie consumption and selling weight reduction. Moreover, pomegranate comprises polyphenols, which can assist enhance metabolism and improve fats burning.
A human research confirmed that administering 120 mL of pomegranate juice each day for one month considerably decreased fats mass in adults. One of many mechanisms by which pomegranates can take part in managing weight problems is thru regulating urge for food. Nevertheless, it’s important to notice that whereas pomegranate is usually a useful addition to a weight reduction food plan, it isn’t a magic answer. One ought to devour it carefully as a part of a balanced food plan and wholesome life-style.
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Low-calorie Content material
To reduce weight, you should be on a calorie-deficit food plan. Consequently, it’s essential to incorporate low-calorie meals in your food plan. Pomegranates’ low-calorie content material is one among their enticing options.
100 grams of pomegranate has 83 energy. Therefore, you’ll be able to embrace them in your food plan with out worrying about your calorie consumption.
Wealthy in Fibre
Sustaining a wholesome digestive system requires fibre. Meals with plenty of fibre, like pomegranates, are essential for weight reduction. Fibre tends to bulk up in your abdomen as a result of it absorbs water. Due to this fact, meals excessive in fibre may also help you keep full for a very long time and cut back the necessity for frequent snacking. It, in flip, aids in calorie restriction and encourages weight reduction.
Loaded with Vitamins
The minerals folate, vitamin Ok, vitamin E, vitamin B6, and potassium are plentiful in pomegranates. These vitamins are essential for physique weight upkeep as a result of they assist a wholesome metabolic price, which permits your physique to burn extra energy. Research present it additionally prevents metabolic syndrome.
Pure fats burner
Polyphenols, particularly anthocyanins, that are pure fats burners, are plentiful in pomegranates. Polyphenols are in vegetation. These substances assist your common well being. They assist in weight reduction by accelerating metabolism and growing calorie burn. So a food plan excessive in polyphenols may also help reduce weight and forestall the physique from storing fats. As well as, research present it might assist forestall and handle numerous illnesses.
Abstract
Pomegranate is a nutrient-dense fruit that may assist in weight reduction because of its reasonable fibre content material and low-calorie rely. Pomegranate additionally comprises polyphenols that may enhance metabolism and improve fats burning. Whereas it may be a useful addition to a weight reduction food plan, it isn’t a magic answer. It’s important to devour it reasonably as a part of a wholesome life-style and balanced food plan. However, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a wonderful choice for these attempting to reduce weight and forestall numerous illnesses.
Different Well being Advantages of Pomegranate
Anaemia Reduction
Pomegranate has excessive ranges of iron. It’s a remedy for anaemia because it promotes increased ranges of haemoglobin.
Coronary heart Wholesome
It helps preserve plaque from build up in your arteries. As well as, it reduces ldl cholesterol and blood stress.
Most cancers prevention
Pomegranate can cut back and prohibit the expansion of most cancers cells and tumours in your physique. Analysis suggests its use as a promising chemotherapeutic agent.
Anti-inflammatory
Pomegranate juice has properties which may also help individuals affected by airthritis. Research present pomegranate seeds are wealthy in punic acid that has anti-arthritic exercise. It additionally will increase bone mineral density and prevents pro-inflammatory actions. As well as, it prevents the onset of osteoarthritis.
Regulates Blood Sugar
Pomegranate is wealthy in antioxidants. It has a low glycemic index. Pomegranate considerably helps in stabilising blood sugar ranges. Research present pomegranates assist in diabetes sort 2 prevention and therapy.
Abstract
Pomegranate gives numerous well being advantages past its potential to help in weight reduction. It is a wonderful supply of iron and may also help relieve anaemia whereas being heart-healthy by stopping plaque buildup in arteries and lowering ldl cholesterol and blood stress. Pomegranate additionally has potential anti-cancer properties and might act as a chemotherapeutic agent. As well as, it’s anti-inflammatory, benefiting these with arthritis or prone to creating osteoarthritis. Lastly, pomegranate may also help regulate blood sugar ranges and assist within the prevention and therapy of sort 2 diabetes.
Methods to Embody Pomegranates in Your Weight loss program:
- You’ll be able to have 150 grams/ half a cup of pomegranate arils as a snack between meals.
- Embody them in salads along with different fruits and veggies.
- You can too add pomegranate arils to your weight-loss-friendly dessert.
- Pomegranate as a complete fruit or juice is extra helpful for weight reduction if consumed within the morning. Nevertheless, consuming entire fruit is extra sensible because of the fibre content material. Fruits lose their fibre content material when juiced.
- You’ll be able to add pomegranate seeds to your yoghurt or curd.
- Make a pomegranate detox water and drink a glass each week.
- You can too add pomegranate seeds to your smoothie bowl or oats porridge.
- Add half a cup of pomegranate juice to your salad dressing to extend the dietary worth of your salad.
Abstract
There are numerous methods to devour pomegranate to help in weight reduction. These embrace consuming half a cup of pomegranate arils as a snack, including them to salads or desserts, consuming the fruit or juice within the morning, including the seeds to yoghurt or smoothie bowls, and even making detox water with pomegranate. Moreover, you’ll be able to improve the dietary worth of your salad dressing by including half a cup of pomegranate juice. Nevertheless, it’s necessary to notice that consuming entire fruit is extra sensible because of the fibre content material, as fruits lose their fibre when juiced.
Pomegranate Weight Loss Recipes
Brussels Sprouts Salad with Pomegranate
Servings: 4
Complete time: 25 minutes
Substances
- Brussels sprouts: 450g
- Pomegranate seeds: 175g
- Apple: 182g
- White wine vinegar: 2 tbsp
- Salt: to style
- Pepper: to style
- Olive oil: 2 tbsp
Technique
- Shred the Brussels sprouts and minimize the apples into skinny slices.
- Add salt, pepper, olive oil, and vinegar in a bowl.
- Add pomegranate and blend all in a bowl. Serve it instantly.
Pomegranate Raita
Servings: 3-4
Complete time: 5 minutes
Substances
- Curd: 500g
- Pomegranate seeds: 60g
- Stevia: 1 tsp
Technique
- Take a bowl, add curd and stevia and blend properly.
- Add the pomegranate to the combo and revel in it for wholesome weight reduction for breakfast, snack, or dinner.
Dangers of Overconsumption
Though pomegranates provide many well being advantages, overconsumption could result in potential unintended effects. You will need to be aware that consuming pomegranate seeds at very excessive ranges could improve the chance of intestinal blockage and extreme constipation. Pomegranate seeds are excessive in fibre, and extreme fibre consumption could trigger blockage within the intestines, resulting in constipation. Moreover, overeating pomegranates could end in digestive points corresponding to gasoline, bloating, and abdomen discomfort. Due to this fact, it’s important to devour pomegranates carefully and observe the really useful each day consumption to keep away from these potential unintended effects.
HealthifyMe Suggestion
Strive including pomegranate to your morning smoothie bowl! Merely mix some frozen berries, banana, spinach, and a handful of pomegranate seeds for a scrumptious and nutritious breakfast to maintain you full and energised all through the morning. You can too prime the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Strive it and see how this tasty twist on a basic breakfast may also help you reduce weight.
The Last Phrase
Pomegranates could be part of a fast, low-calorie snack alternative. Due to this fact, you’ll be able to add it to your weight reduction journey healthily and innovatively. To efficiently cut back weight, you could rigorously take into account each meal, from breakfast to dinner. Furthermore, portion management is essential. A session with a medical professional will get usually suggested earlier than making dietary or life-style modifications. An in depth technique for monitoring your health and well being will get offered by the HealthifyMe app.
Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.
Continuously Requested Questions (FAQs)
Q: How can pomegranates assist with weight reduction?
A: Pomegranates get absolutely full of antioxidants, that are appropriate for you and assist enhance your immunity and metabolic price, enabling you to reduce weight. As well as, it’s excessive in fibre and low in energy.
Q: What are the dietary advantages of pomegranate?
A: Pomegranates get loaded with important vitamins. It’s wealthy in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and Ok. These vitamins profit your well being in a number of methods, together with bone well being, pores and skin well being, low levels of cholesterol, regulation of blood sugar and hypertension, and plenty of extra.
Q: Does pomegranate juice assist in weight reduction?
A: In comparison with different fruit juices, pomegranate juice has a excessive quantity of antioxidants, notably polyphenols. It comprises round thrice as many antioxidants as both pink wine or inexperienced tea. As well as, lowering low-density lipoprotein, or unhealthy ldl cholesterol, protects the guts. Due to this fact, it might assist in weight reduction and forestall weight achieve. Drink pomegranate juice that’s 100% pure, with no added sugar.
Q: Is it protected to devour pomegranate for weight reduction?
A: Definitely, it’s protected for weight watchers and really helpful. It has fewer energy, reasonable fibre, and antioxidants, considerably helping in weight reduction. It additionally boosts one’s metabolism.
Q: How a lot pomegranate ought to I devour each day for weight reduction?
A: The really useful quantity for pomegranate consumption is 1 cup or 250-300 grams each day for weight reduction. You’ll be able to embrace it in your on a regular basis food plan in quite a lot of methods. Furthermore, pomegranate juice is helpful for well being. Nevertheless, entire fruits are higher as a result of juicing removes the fibre content material.
Q: Can pomegranate be taken as a snack for weight reduction?
A: You’ll be able to embrace pomegranates in between your meals as small snacks in your weight reduction journey. It’s excessive in fibre which can assist in weight reduction. And because it has a low-calorie rely, you do not need to fret.
Q: Does pomegranate improve or lower metabolism?
A: Pomegranate is well-known for reinforcing your metabolism. It’s wealthy in antioxidants, polyphenols, linolenic acid, and different important vitamins and bioactive compounds that assist to burn fats and improve metabolism.
Q: Can pomegranates assist cut back stomach fats?
A: No meals or fruit immediately can cut back stomach fats. To reduce weight, the physique must be in calorie-deficit mode. Each stomach fats and complete physique fats will finally lower.
Q: What’s one of the simplest ways to devour pomegranate for weight reduction?
A: There are a number of methods to incorporate pomegranate for weight reduction. Some finest methods are containing pomegranate seeds in your salad, including seeds to your curd, and having it with oats porridge or a smoothie bowl.
Q: Are there any unintended effects of consuming pomegranate for weight reduction?
A: There are hardly any unintended effects for pomegranate for weight reduction. Nevertheless, consuming greater than the suggested each day amount could have undesirable outcomes. An excessive amount of pomegranate could trigger extreme constipation, intestinal blockage, gasoline, and bloating.
Analysis Sources
1. Knowledge by the US Division of Agriculture on pomegranate [FDC ID: 169134]
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/vitamins
2. Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Danger Elements and Outcomes: A Systematic Overview of Scientific Research. Vitamins. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: PMC9032502.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9032502/
3. Zarfeshany A, Asgary S, Javanmard SH. Potent well being results of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. DoI: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.
4. Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Remedy of Most cancers: An Replace. Molecules. 2017 Jan 24;22(1):177. DoI: 10.3390/molecules22010177. PMID: 28125044; PMCID: PMC5560105.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/
5. Rasheed Z. Consumption of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Proof. Int J Well being Sci (Qassim). 2016 Apr;10(2):V-VIII. PMID: 27103912; PMCID: PMC4825888.
6. Banihani S, Swedan S, Alguraan Z. Pomegranate and sort 2 diabetes. Nutr Res. 2013 Could;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.
https://pubmed.ncbi.nlm.nih.gov/23684435/
