Medically reviewed by Karina Tolentino, RDMedically reviewed by Karina Tolentino, RD
Pineapple has increasingly attracted attention as a potential food that could aid in weight loss. While it is nutritious and low in calories, the question remains whether pineapple truly is beneficial for weight loss and if it the time of day in which you eat it matters.
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Pineapple and Weight Loss: What’s the Link?
Pineapple is often associated with weight loss due to its low calorie and high water content. A 1-cup serving of pineapple contains about 142 calories, making it a lower-calorie snack for those looking to reduce their calorie intake.
One serving of pineapple also contains 2.31 grams of fiber, which aids feeling full after eating, which may help reduce overall food intake.
The tropical fruit is also rich in vitamins like vitamin C, fiber, and bromelain, an enzyme that aids digestion and reduces inflammation. While pineapple contains bromelain, there isn’t enough scientific evidence to claim it directly causes weight loss.
In a 2020 study, researchers examined how pineapple vinegar might help with obesity in mice. They found several positive effects, such as:
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Gene regulation: Pineapple vinegar affects the activity of genes related to obesity, which may help control weight gain.
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Gut microbiota: It changes the types of bacteria in the mice’s guts, which can influence overall health and weight.
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Inflammation control: The vinegar helps reduce inflammation, a key factor in obesity.
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Increased antioxidants: It boosts antioxidant levels, which help protect the body from damage caused by excess fat.
Overall, the study suggests that pineapple vinegar could be a potential tool for managing obesity.
Pineapple might support weight management due to its low calories, but diets that restrict calories can lead to nutrient deficiencies and eating disorders and are not recommended for long-term weight loss success.
While pineapple is a healthy, low-calorie option, it’s important to note that no single food can produce magical results on its own. Incorporating pineapple into a balanced diet, along with other nutrient-dense foods, may support weight management.
Does Timing Matter? Morning or Night?
Eating pineapple in the morning or night can have different impacts depending on your health goals and needs. In the morning, pineapple can provide a quick energy boost due to its natural sugars and vitamin C. Pineapple also contains dietary fiber, minerals, and nutrients that offer essential health benefits to start your day.
Recent studies have explored how the nutritional content of pineapple can influence sleep quality. Here’s how pineapple may help with sleep based on current research:
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Melatonin content: Pineapple is one of the fruits known to contain melatonin, a hormone that regulates the sleep-wake cycle. Melatonin supplementation has been shown to improve sleep onset and quality. By consuming pineapple, you may increase melatonin levels in your body, which can aid in falling asleep more easily.
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Increased serotonin production: Pineapple contains tryptophan, an amino acid that is a precursor to serotonin. Serotonin plays a crucial role in regulating mood and sleep patterns. Higher serotonin levels can lead to improved sleep quality as it is converted into melatonin.
Better sleep has been linked to improved weight management. A good night’s sleep helps regulate hunger hormones like ghrelin and leptin, reducing cravings for unhealthy foods and making it easier to control calorie intake. Therefore, consuming pineapple at night may support both better sleep and more effective weight management.
However, the sugars in pineapple could spike your blood sugar levels, so individuals with diabetes or those prone to blood sugar fluctuations should be cautious.
Pineapple Forms and Consumption Time
There are several ways to enjoy pineapple, including these common forms:
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Fresh pineapple: Fresh pineapple is the most nutrient-dense and hydrating form. It’s best eaten in moderation, and a serving size of about 1 cup (165 grams) provides essential vitamins while keeping calories in check.
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Pineapple juice: While pineapple juice offers some health benefits, it’s higher in sugar and lacks the fiber found in whole pineapple. This can lead to quick spikes in blood sugar levels, which may not be ideal for weight loss, especially for people with diabetes. One cup of pineapple juice contains about 216 calories
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Dried pineapple: Dried pineapple can be a convenient snack, but it’s often higher in sugar and calories and lower in nutrients. Choosing unsweetened dried pineapple and consuming it sparingly can help avoid extra empty calories.
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Canned pineapple: Canned pineapple is often preserved in sugary syrup, which can significantly increase its calorie content. A 1-cup serving contains about 209 calories, so it’s best to look for pineapple canned in its own juice or water for a lower-calorie option.
Ways to Boost Weight Loss With Pineapple
If you are interested in using pineapple to support your weight loss journey, here are some evidence-based techniques to try:
Pair pineapple with protein: Combining pineapple with a source of protein, such as unsweetened Greek yogurt, nuts, or cottage cheese, can help stabilize blood sugar levels and keep you feeling full for longer. Protein-rich snacks can reduce hunger and prevent overeating, which can be beneficial for weight management.
Use pineapple as a pre-workout snack: Pineapple is rich in carbohydrates, providing a quick energy source before exercise. Eating pineapple before a workout can help fuel your body and improve your performance, making your exercise sessions more effective in burning calories.
Incorporate pineapple into balanced meals: Instead of relying on pineapple alone for weight loss, try incorporating it into well-balanced meals. Pineapple pairs well with lean proteins like chicken or fish and can be a delicious addition to salads or stir-fries. By integrating pineapple into meals, you can enjoy its benefits while maintaining a balanced diet.
Sugar Content and Advice for Diabetics
While pineapple can be part of a healthy diet, its natural sugar content may concern people with diabetes. A single cup of pineapple contains about 16 grams of sugar, so it’s essential to monitor portion sizes if you’re watching your blood sugar levels.
For people with diabetes, eating pineapple in moderation and pairing it with protein or fiber-rich foods can help reduce the risk of blood sugar spikes. Choose fresh pineapple rather than pineapple juice or dried versions, which are higher in sugar and can quickly elevate blood glucose levels.
Summary
Pineapple can support weight loss efforts due to its low-calorie, nutrient-rich profile, but it’s not a magic solution. Pineapple can be a refreshing and beneficial addition to your meals when eaten in moderation and paired with a healthy diet and exercise.
Eating pineapple in the morning can provide an energy boost, while consuming it at night can help curb cravings. The best forms of pineapple to consume for weight loss include fresh and canned varieties, while pineapple juice and dried pineapple should be eaten sparingly due to their higher sugar content.
People with diabetes should be mindful of pineapple’s sugar content and consider pairing it with protein or fiber to reduce blood sugar spikes. Additionally, it’s important to remember that restrictive diets, such as the the so-called “Sexy Pineapple Diet,” are not recommended for sustainable weight loss.
Read the original article on Verywell Health.