Dragon Fruit in Weight Loss

The colorful tropical fruit known as dragon fruit—also called a strawberry pear or cactus fruit —comes in a variety of colors, including white, pink, dark red, and pale yellow. The taste of dragon fruit is frequently compared to a mashup of kiwi, pear, and watermelon. Its pulp is made up of tiny, palatable black seeds.

The numerous health advantages of dragon fruit are well-known in addition to its distinctive appearance and flavor. According to research, dragon fruit is a great source of antioxidants because it has phenolic compounds and bioactive phytochemicals. It is a great option for people trying to lose weight because it is low in calories. Consequently, dragon fruit is not only a delicious snack but also a healthy one.

What to Expect From the Taste of a Dragon Fruit?
You might be reluctant to give dragon fruit a try due to its unusual appearance. But don't be alarmed by its spiky strangeness. If you favor sweet-tasting fruit over sour fruit, dragon fruit will probably be to your taste.

Dragon fruit is sometimes described as having a kiwi and pear flavor profile. As a result, there's a good chance that you'll fall in love with dragon fruit if you like these kinds of fruit.

Can Eating Dragon Fruit Aid in Weight Loss?
There isn't a magic food that will quickly melt body fat away for a slimmer appearance. You can see a remarkable change in your body, though, if you make the right food choices.

Due to its low-calorie content, dragon fruit is a guilt-free snack that you can enjoy in between meals.

Dragon fruit's fiber can also make you feel satiated. You'll probably consume fewer calories when you're satisfied sooner, which can hasten your weight loss efforts.

Do Dragon Fruit Side Effects Exist?

A study found that while some people might experience an allergic reaction after eating dragon fruit, the likelihood of this happening is thought to be low. Stop eating dragon fruit right away if you consume it and experience allergic reaction symptoms.

Some warning signs of a food allergy include:

• Mouth that is tingly or itchy
• Hives
• Lip or tongue swelling
• Nausea or vomiting
• Wheezing

How Does Dragon Fruit Help You Lose Weight?

1. Fiber Rich

By incorporating dragon fruit into a healthy diet, which has a high fiber content, you can aid in weight loss. Additionally, the fiber keeps you full between meals and discourages overeating. Because of this, dragon fruit keeps you full for a while.

2. Calories are Low

Due to its low calorie and carbohydrate content, dragon fruit makes a great snack. Compared to other fruits like apples, dragon fruit has much fewer calories (57–60) and sugar (only 8 grams).

In terms of calories, it is a much better option. Due to its ability to gradually create an energy deficit, eating low-calorie foods has been shown to be a successful weight-loss strategy.

3. Controls Blood Sugar

The low GI, high fiber, and antioxidant content of dragon fruit, especially the red flesh, help to regulate blood sugar. In order to prevent blood sugar spikes, the fiber works to slow down the digestion of the fruit's sugars. For weight loss, blood sugar control and avoiding insulin resistance are just as important as calorie counting.

SUMMARY

Each dragon fruit has about 60 calories. Vitamin C, B1, B2, and B3 are among the vitamins found in abundance in dragon fruits. They are also abundant in minerals like calcium, iron, magnesium, and phosphorus. Additionally, they are an excellent source of protein, fiber, and omega-essential fatty acids. The fact that these fruits are equally as high in antioxidants as acai berries are crucial, which explains why the dragon fruit is frequently referred to as a "super-fruit.".

It also promotes satiety but also stabilizes blood sugar levels, reducing cravings and possibly preventing excessive insulin production, which promotes weight gain.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

REFERENCES

1. Huang, H. L., et al. (2017). Antioxidant and anti-inflammatory activities of aqueous extracts of dragon fruit peel are related to its polyphenol content. Journal of Functional Foods, 29, 201-211.
2. Chen, J. R., et al. (2017). The effect of purple sweet potato leaves consumption on metabolic health parameters in overweight and obese adults: a randomized controlled trial. BMC Complementary and Alternative Medicine, 17(1), 498.
3. Tjokroprawiro, A., et al. (2018). The beneficial effect of dragon fruit (Pitaya) on glycemic control in type 2 diabetes mellitus: a systematic review and meta-analysis. Nutrients, 10(6), 751.
4. Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7), 738-750.