Applesauce and apple juice with the same calories had different effects. Scientists believe solid fruit impacts satiety more than pureed or juiced fruit.6
The avocado group reduced visceral fat in women but not men, even though the trial wasn't about weight loss. Women also had a lower visceral-to-subcutaneous fat ratio.
Blueberries are one of the most antioxidant-rich fruits, and consuming 150 g (approximately one cup) daily decreases heart disease risk by 15%.
Cherries provide vitamin C, fiber, and anti-inflammatory antioxidants, but they may help control weight by supporting good sleep. Consuming sweet and tart cherries improves sleep quality and quantity.
Dates may replace sugar in smoothies, porridge, and sweet sweets due to their inherent sweetness. Pitted dates packed with nut butter and coated in dark chocolate
Grapefruits are low in sugar and calories and high in vitamin C and water. Half a pink or red grapefruit has 52 calories, 8.5 g sugar, and 2 g fiber.
They may directly assist weight control. A 2020 study recruited 22 overweight and obese young people to eat two golden kiwifruit daily for six weeks.
Lemon is low in sugar and calories and high in vitamin C. One whole lemon has 20 calories, 2 g of sugar, and 38% of the Daily Vitamin C.