Pomegranate – a scrumptious, juicy fruit extensively 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 capacity to reinforce haemoglobin ranges within the physique. But is pomegranate good for weight reduction? The following 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 a protracted and engaging historical past. The shiny purple edible arils symbolised sanctity, abundance, and fertility in historic Greece and Rome. However, the fashionable world additionally celebrates it for its dietary advantages.
Pomegranates are a surprise fruit. Due to the presence of polyphenols, they act as potent antioxidants. In addition, the purple color makes it a lovely fruit. Pomegranates are filled with vitamins. Compared to different fruits, pomegranate has a better content material of antioxidants. In addition, they include round 3 times as many antioxidants as both purple wine or inexperienced tea. By lowering low-density lipoprotein, or dangerous ldl cholesterol, it protects the center. Moreover, it helps enhance immunity and metabolic price, which leads to weight reduction.
Nutritional Properties of Pomegranate
As per USDA, 100 grams of pomegranate maintain the next dietary values.
- Energy: 83 kcal
- Protein: 1.67g
- Carbohydrates: 18.7g
- Fat: 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
Note: The really useful quantity for consumption is 1 cup/250-300 grams day by day for weight reduction.
Pomegranate and its Benefits for Weight Loss
Pomegranate is a nutrient-dense fruit typically related to weight reduction attributable to its reasonable fibre and low-calorie rely. The fibre in pomegranate helps promote satiety, lowering total calorie consumption and selling weight reduction. Additionally, pomegranate comprises polyphenols, which can assist increase metabolism and enhance fats burning.
A human research confirmed that administering 120 mL of pomegranate juice day by day for one month considerably decreased fats mass in adults. One of the mechanisms by which pomegranates can take part in managing weight problems is thru regulating urge for food. However, it’s important to notice that whereas pomegranate could be a useful addition to a weight reduction weight loss plan, it isn’t a magic answer. One ought to eat it carefully as a part of a balanced weight loss plan and wholesome life-style.
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Low-calorie Content
To reduce weight, you should be on a calorie-deficit weight loss plan. As a outcome, it’s essential to incorporate low-calorie meals in your weight loss plan. Pomegranates’ low-calorie content material is one in every of their enticing options.
One hundred grams of pomegranate has 83 energy. Hence, you may embody them in your weight loss plan with out worrying about your calorie consumption.
Rich in Fibre
Maintaining a wholesome digestive system requires fibre. Foods with loads of fibre, like pomegranates, are essential for weight reduction. Fibre tends to bulk up in your abdomen as a result of it absorbs water. Therefore, meals excessive in fibre may help you keep full for a very long time and scale back the necessity for frequent snacking. It, in flip, aids in calorie restriction and encourages weight reduction.
Loaded with Nutrients
The minerals folate, vitamin Ok, vitamin E, vitamin B6, and potassium are ample in pomegranates. These vitamins are essential for physique weight upkeep as a result of they assist a wholesome metabolic price, which allows your physique to burn extra energy. Studies present it additionally prevents metabolic syndrome.
Natural fats burner
Polyphenols, particularly anthocyanins, that are pure fats burners, are ample in pomegranates. Polyphenols are in crops. These substances assist your common well being. They support in weight reduction by accelerating metabolism and growing calorie burn. So a weight loss plan excessive in polyphenols may help reduce weight and stop the physique from storing fats. In addition, research present it might probably assist stop and handle numerous ailments.
Summary
Pomegranate is a nutrient-dense fruit that may support in weight reduction attributable to its reasonable fibre content material and low-calorie rely. Pomegranate additionally comprises polyphenols that may increase metabolism and enhance fats burning. While it may be a useful addition to a weight reduction weight loss plan, it isn’t a magic answer. It is crucial to eat it reasonably as a part of a wholesome life-style and balanced weight loss plan. Nevertheless, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a wonderful possibility for these making an attempt to reduce weight and stop numerous ailments.
Other Health Benefits of Pomegranate
Anaemia Relief
Pomegranate has excessive ranges of iron. It is a remedy for anaemia because it promotes increased ranges of haemoglobin.
Heart Healthy
It helps preserve plaque from increase in your arteries. In addition, it reduces ldl cholesterol and blood stress.
Cancer prevention
Pomegranate can scale back and prohibit the expansion of most cancers cells and tumours in your physique. Research suggests its use as a promising chemotherapeutic agent.
Anti-inflammatory
Pomegranate juice has properties which may help folks affected by airthritis. Studies 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. In addition, 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. Studies present pomegranates support in diabetes kind 2 prevention and therapy.
Summary
Pomegranate affords numerous well being advantages past its potential to assist in weight reduction. It is a superb supply of iron and may 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. In addition, it’s anti-inflammatory, benefiting these with arthritis or liable to growing osteoarthritis. Lastly, pomegranate may help regulate blood sugar ranges and support within the prevention and therapy of kind 2 diabetes.
Ways to Include Pomegranates in Your Diet:
- You can have 150 grams/ half a cup of pomegranate arils as a snack between meals.
- Include them in salads along with different fruits and veggies.
- You can even add pomegranate arils to your weight-loss-friendly dessert.
- Pomegranate as an entire fruit or juice is extra helpful for weight reduction if consumed within the morning. However, consuming entire fruit is extra sensible as a result of fibre content material. Fruits lose their fibre content material when juiced.
- You can add pomegranate seeds to your yoghurt or curd.
- Make a pomegranate detox water and drink a glass each week.
- You can even 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.
Summary
There are numerous methods to eat pomegranate to assist in weight reduction. These embody 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. Additionally, you may enhance the dietary worth of your salad dressing by including half a cup of pomegranate juice. However, it’s necessary to notice that consuming entire fruit is extra sensible as a result of fibre content material, as fruits lose their fibre when juiced.
Pomegranate Weight Loss Recipes
Brussels Sprouts Salad with Pomegranate
Servings: 4
Total time: 25 minutes
Ingredients
- Brussels sprouts: 450g
- Pomegranate seeds: 175g
- Apple: 182g
- White wine vinegar: 2 tbsp
- Salt: to style
- Pepper: to style
- Olive oil: 2 tbsp
Method
- Shred the Brussels sprouts and reduce 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
Total time: 5 minutes
Ingredients
- Curd: 500g
- Pomegranate seeds: 60g
- Stevia: 1 tsp
Method
- Take a bowl, add curd and stevia and blend nicely.
- Add the pomegranate to the combination and revel in it for wholesome weight reduction for breakfast, snack, or dinner.
Risks of Overconsumption
Although pomegranates supply many well being advantages, overconsumption might result in potential unwanted effects. It is necessary to notice that consuming pomegranate seeds at very excessive ranges might enhance the danger of intestinal blockage and extreme constipation. Pomegranate seeds are excessive in fibre, and extreme fibre consumption might trigger blockage within the intestines, resulting in constipation. Additionally, overeating pomegranates might end in digestive points resembling gasoline, bloating, and abdomen discomfort. Therefore, it’s important to eat pomegranates carefully and observe the really useful day by day consumption to keep away from these potential unwanted effects.
HealthifyMe Suggestion
Try including pomegranate to your morning smoothie bowl! Simply 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 even prime the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Try it and see how this tasty twist on a basic breakfast may help you reduce weight.
The Final Word
Pomegranates will be part of a fast, low-calorie snack alternative. Therefore, you may add it to your weight reduction journey healthily and innovatively. To efficiently scale back weight, you could rigorously contemplate each meal, from breakfast to dinner. Moreover, portion management is essential. A session with a medical knowledgeable will get sometimes suggested earlier than making dietary or life-style modifications. An in depth methodology for monitoring your health and well being will get offered by the HealthifyMe app.
Disclaimer: The goal of this text is simply to disperse information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Here.
Frequently Asked Questions (FAQs)
Q: How can pomegranates assist with weight reduction?
A: Pomegranates get absolutely filled with antioxidants, that are appropriate for you and assist increase your immunity and metabolic price, enabling you to reduce weight. In addition, 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 is 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 lots of extra.
Q: Does pomegranate juice assist in weight reduction?
A: Compared to different fruit juices, pomegranate juice has a excessive quantity of antioxidants, notably polyphenols. It comprises round 3 times as many antioxidants as both purple wine or inexperienced tea. In addition, lowering low-density lipoprotein, or dangerous ldl cholesterol, protects the center. Therefore, it might probably assist in weight reduction and stop weight achieve. Drink pomegranate juice that’s 100% pure, with no added sugar.
Q: Is it secure to eat pomegranate for weight reduction?
A: Certainly, it’s secure for weight watchers and really helpful. It has fewer energy, reasonable fibre, and antioxidants, considerably aiding in weight reduction. It additionally boosts one’s metabolism.
Q: How a lot pomegranate ought to I eat day by day for weight reduction?
A: The really useful quantity for pomegranate consumption is 1 cup or 250-300 grams day by day for weight reduction. You can embody it in your on a regular basis weight loss plan in a wide range of methods. Moreover, pomegranate juice is helpful for well being. However, 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 can embody pomegranates in between your meals as small snacks in your weight reduction journey. It is excessive in fibre which can support in weight reduction. And because it has a low-calorie rely, you shouldn’t have to fret.
Q: Does pomegranate enhance or lower metabolism?
A: Pomegranate is well-known for reinforcing your metabolism. It is wealthy in antioxidants, polyphenols, linolenic acid, and different important vitamins and bioactive compounds that assist to burn fats and enhance metabolism.
Q: Can pomegranates assist scale back stomach fats?
A: No meals or fruit immediately can scale back stomach fats. To reduce weight, the physique must be in calorie-deficit mode. Both stomach fats and whole physique fats will ultimately lower.
Q: What is the easiest way to eat 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 unwanted effects of consuming pomegranate for weight reduction?
A: There are hardly any unwanted effects for pomegranate for weight reduction. However, consuming greater than the suggested day by day amount might have undesirable outcomes. Too a lot pomegranate might trigger extreme constipation, intestinal blockage, gasoline, and bloating.
Research Sources
1. Data by the US Department of Agriculture on pomegranate [FDC ID: 169134]
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
2. Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Risk Factors and Outcomes: A Systematic Review of Clinical Studies. Nutrients. 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 Treatment of Cancer: An Update. 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. Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidence. Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII. PMID: 27103912; PMCID: PMC4825888.
6. Banihani S, Swedan S, Alguraan Z. Pomegranate and kind 2 diabetes. Nutr Res. 2013 May;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/
