Increasing the intake of fruits and vegetables can reduce the risk of death from chronic diseases such as heart disease and cancer. So eat fruit!
But here's another important thing! If you are trying to lose weight, eating some fruits in unlimited quantities can interfere with your diet.
It is a fact, that fruits do contain calories and natural sugars. Still, it is preferable to eat fruit, rather than candy or chocolate.
You should not be afraid of fruit, just be careful with the portions. That's why it's worth knowing which fruits have the most calories:
1. Avocado
Calories: 322 for a whole avocado
This is a high-calorie fruit , because it is full of monounsaturated fats, which are good for your heart. In fact, a whole avocado fruit has almost 30 g of fat). That's why eating half an avocado may be the better option. Along with monounsaturated fats, you will get an excellent source of digestive fibers.
2. Figs
Calories: 150 for five small figs
They are sweet and in fact, each small fig contains 7 g of sugar, which is one of the reasons they are higher in calories. But with this sugar you also get some important nutrients such as vitamin K and manganese for building healthy bones.
3. Dates
Calories: 290 calories per 100 g of pitted dates
They are preferred by smoothie lovers , because they add sweetness to their smoothies. They are also a good source of fiber.
4. Grated coconut
Calories: 466 per cup
Calories come from the higher fat content of coconut, but it also the fat satiates. Look for unsweetened coconut to reduce the calories a bit.
5. Raisins
Calories: 429 per cup
With all the water extracted from them, the dried fruit become a more concentrated source of sugar. One cup of grapes only has 15 calories.
6. Bananas
Calories: 121 for a large banana
Bananas contain nutrients, including heart-healthy potassium and vitamin C, which is good for the immune system.
7. Prunes
Calories: 418 per cup of pitted prunes
Like raisins and dates, prunes have higher sugars and calories than plums. However, they are also high in fiber and have been shown to help with weight loss. So don't completely exclude them from your shopping list.
And if you have a little more of these high-calorie but healthy fruits, prepare something tasty for yourself and your family:
- fruit cakes;
- fruit roll;
- plum cakes;
- avocado vegetable spreads.
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