Although packed with minerals and vitamins, pineapple does not have any special properties that help you reduce weight. When you eat fresh pineapple, you will get some benefit from its fiber content, which will help fill you up and control overeating.
What are the benefits of pineapple juice for weight loss?
But most of the fiber you get rid of is pineapple juice, and what’s left is mostly sugar. Although it is natural fruit sugar, consuming too much will make you gain, not lose, weight.
You can probably tell its sweet taste that pineapple juice is rich in sugar. Just 1 cup of juice provides 25 grams of sugar, which contributes 75% of the 132 total calories. A cup of pineapple juice has about the same amount of sugar and 31 more calories than a cup of soda. The only difference is that pineapple juice offers some vitamins and minerals, such as potassium and vitamin C, that cola does not have.
Guidelines for losing weight
When you consume a greater amount of calories than your body burns through normal physiological procedures and training, you will gain weight. The only proven method of losing weight is to reduce your calorie intake below your body’s caloric needs. This will be much more difficult if you drink a large amount of juice, which provides absolutely nothing to help fill your belly, yet provides a large number of calories. To lose weight effectively, you should focus on consuming whole foods that are low in energy density, low in calories, and rich in water and fiber, and filling your stomach so you eat less.
Fructose and fat gain
Pineapple juice is rich in the two basic sugars, glucose and fructose, the latter of which may have specific associations with weight gain. According to research from the Yale School of Medicine, fructose may activate the desire to eat and promote excessive consumption. This is because, unlike glucose, it does not promote feelings of complete satisfaction and fullness after ingestion. For that reason, consuming a large amount of pineapple juice, which provides little satiety, combined with the effects of fructose, can cause you to consume excess calories and gain, not lose weight.
Eliminate the juice
Either way you cut it, pineapple is a high sugar fruit and needs to be consumed in small amounts. You are better off eating whole fruit than drinking fruit juice. Not only is whole pineapple low in sugar and calories, a cup of pieces has 16 grams of sugar and 82 calories, but it is also a rich source of fiber with 2.3 grams per cup. Stick to a single serving, which is about a 1/2 cup chunks, and stay hydrated with plain water.