Dragon fruit, also referred to as strawberry pear, cactus fruit, or pitaya, is an attention grabbing tropical fruit that may be white, pink, darkish purple, or pale yellow, relying on the variability. It has a pulp containing tiny, edible black seeds. People usually evaluate the style of dragon fruit to a mixture of kiwi, pear and watermelon.
Dragon fruit shouldn’t be solely loved for its distinctive look and flavour but additionally recognized for its quite a few well being advantages. Research has discovered that dragon fruit incorporates phenolic compounds and bioactive phytochemicals, making it a superb supply of antioxidants. Being low in energy makes it a really perfect alternative for these trying to drop a few pounds. Thus, dragon fruit shouldn’t be solely a tasty snack but additionally a helpful one.
Nutritional Profile of Dragon fruit
According to USDA, 100 grams of dragon fruit incorporates the next vitamins:
- Calories: 57 energy
- Water: 84 g
- Protein: 0.36 g
- Carbohydrates: 15.2 g
- Fat: 0.14 g
- Fibre: 3.1 g
- Calcium: 9 mg
- Magnesium: 7 mg
- Potassium: 116 mg
- Choline: 5.1 mg
- Beta carotene: 14 mcg
- Lutein + zeaxanthin: 44 mcg
- Folate: 7 mcg
Why is Dragon Fruit Good for Weight Loss?
Dragon fruit is a wealthy supply of fibre, minerals, and antioxidants together with excessive water content material
This nutritious fruit aids in weight reduction as it’s:
Low in Calories
Dragon fruit is a perfect snack as a result of its low calorie and carbohydrate content material. A single dragon fruit solely holds 57-60 energy and eight grams of sugar, a lot lower than different fruits like apples.
The USDA reviews that one apple is 80 to 100 energy, which means that dragon fruit is a a lot more healthy alternative when it comes to calorie depend. Eating low-calorie meals has been confirmed to be an efficient technique for weight reduction, because it helps create an vitality deficit over time. A examine means that low-calorie meals ought to be a part of any profitable weight reduction program.
Rich in Fibre
Due to its excessive fibre content material, dragon fruit can assist with weight reduction by including them to a nutritious diet. In addition, the fibre retains you full and prevents overeating at mealtimes. Thus, dragon fruit satisfies your urge for food for a very long time.
Improves Digestion
Research exhibits that fibre-rich dragon fruit helps with higher digestion. It acts like a probiotic, which will increase the exercise of excellent micro organism within the intestinal flora. These probiotics assist with constipation and enhance general digestion. It would assist if you happen to had common bowel actions whereas on a weight reduction journey.
Regulates Blood Sugar Levels
Dragon fruit, particularly the purple flesh, controls blood sugar as a result of its low GI rating, excessive fibre and antioxidant content material. The fibre helps decelerate the digestion of the sugars within the fruit stopping blood sugar spikes. In addition to calorie counting; sustaining blood sugar ranges and stopping insulin resistance is essential for weight reduction.
Since dragon fruit impacts sugar ranges, don’t eat it with diabetes medicine. Together they will trigger hypoglycemia.
The HealthifyMe Note
The healthful, nutritious dragon fruit can assist with reducing again on energy. The low-calorie and high-fibre nature makes dragon fruit perfect for weight reduction. However, follow moderation as a result of dragon fruit does include pure sugars.
Ways to Eat Dragon Fruit for Weight Loss
You can eat dragon fruit as it’s. Cut the dragon fruit in half and scoop the pulp from its peel with a spoon. The really helpful serving measurement of dragon fruit is one cup or one medium-sized fruit. However, it’s a median estimate. The portion measurement varies from individual to individual. So, speak to a nutritionist to search out what’s appropriate for you.
Finding the optimum portion measurement will be difficult when you’ve got a weight reduction purpose. The main focus of any weight reduction plan is to eat fewer energy than you burn. HealthifyMe nutritionists can calculate portion measurement primarily based on what number of energy you intend to eat in a day. Once you know the way a lot to eat, they can assist you design weight-loss-friendly recipes.
People with diabetes must eat with care. Those who’re overweight or obese must also verify the quantity of meals they eat. The Pro Coaches at HealthifyMe bear in mind your way of life and present well being circumstances to information you all through the burden loss course of. You can even join the HealthifyPRO CGM to know the way every sort of meals impacts your blood sugar ranges.
You ought to be cautious of getting an excessive amount of dragon fruit. Due to its fibre content material, it may result in bloating, diarrhoea, or upset abdomen.
Selection and Storage
The peak season for dragon fruit is summertime by way of early fall. When selecting one, search for brilliant, evenly-coloured pink pores and skin. However, guarantee to not decide an excessively ripe dragon fruit. Overripe dragon fruit has too many brown patches on it with a dry and shrivelled stem.
You can preserve dragon fruit at room temperature for a number of days when uncut. Once lower, eat the dragon fruit instantly or retailer it within the fridge in an hermetic container for a day. Discard it when the interior flesh begins to show brown.
Best Time to Eat Dragon Fruit
Morning is normally the perfect time to eat fruits. That is as a result of the digestive system rapidly breaks down the fruit sugar to present your physique all of the vitamins. However, you may as well eat dragon fruit as a mid-meal snack or at night time.
Dragon fruit is a wealthy supply of magnesium. According to USDA, one cup of dragon fruit incorporates almost 12.6 mg of magnesium. Or one entire dragon fruit (round 75 g) has 5.25 mg of magnesium.
Studies present that dietary magnesium consumption results in higher sleep high quality and length. Hence, consuming dragon fruit a number of hours earlier than bedtime could also be a superb place to start out when you’ve got hassle sleeping.
Dragon Fruit Recipes to Try
Dragon fruit, by itself, tastes much less candy than a kiwi. It has a refined flavour, which works properly with salads, smoothies, and yoghurt. There is not any must grill, prepare dinner or freeze dragon fruit. However, listed here are some weight loss-friendly recipes to make dragon fruit much more scrumptious!
Dragon Fruit With Lemon
Serves: 1
Preparation time: 5 minutes
Ingredients
- Dragon fruit pulp: 1 fruit
- Water: 1/2 cup
- Lemon juice: 2 tbsp
Method of Preparation
- Blend the dragon fruit pulp with lemon juice and water
- Then add ice if essential.
Dragon Fruit Yoghurt Bowl
Serves: 1
Preparation time: 5 minutes
Ingredients
- Banana: 1/2
- Strawberries: 2-3
- Dragon fruit: Chopped pulp of 1 fruit
- Walnuts: 4
- Chia seeds: 1 tbsp
- Oats: 1 tsp
- Greek yoghurt: 1 cup
Method of Preparation
- Cut up all of the fruits and place them in a bowl.
- Add the yoghurt, chia seeds and oats.
- Mix and serve.
Conclusion
If you need to add some unique fruit selection to your weight reduction weight-reduction plan, incorporating dragon fruit is a superb choice. It has low energy and a excessive fibre content material, making it an ideal mid-meal snack. Furthermore, it may assist regulate sugar ranges, making it a helpful meals for these with diabetes. However, although consuming it often has no antagonistic results, one should seek the advice of a nutritionist to search out the fitting portion measurement.
Frequently Asked Questions (FAQs)
Q. How many energy does 1 dragon fruit have?
A. The energy of 1 dragon fruit will be wherever between 57-60 energy. Most of those energy come from the fibre and sugar content material. However, the energy will be greater whenever you eat dragon fruit juices, blends, chips, and different snack varieties. It is as a result of they include added sugar, flavourings, and preservatives.
Q. Is consuming entire dragon fruit an excessive amount of?
A. Eating one entire dragon fruit is mostly secure since it’s low in energy. Although dragon fruit is sweet for well being, an excessive amount of of all the pieces is dangerous. Over Consumption might trigger allergic reactions in some folks. The excessive dietary fibre can even trigger digestive misery. Plus, the serving measurement will be totally different when you’ve got diabetes.
Q. What is the drawback of consuming dragon fruit?
A. There is not any drawback in consuming reasonable quantities of dragon fruit except you’re allergic. However, overconsumption could cause digestive issues like stomach ache, flatulence and bloating. It might also intervene with the functioning of sure diabetes medicines.
Q. What are the 5 well being advantages of dragon fruit?
A. The most important good thing about dragon fruit is stabilising blood sugar ranges. The excessive fibre and water content material of dragon fruit can even assist with weight reduction. Furthermore, the prebiotic fibre helps digestion, and antioxidants strengthen the immune system. Beta-carotene and lycopene in dragon fruit are additionally helpful for most cancers sufferers.
Q. Does dragon fruit clear your abdomen?
A. Yes, the fibre in dragon fruit helps develop and nourish good intestine micro organism. It, in flip, helps with correct waste disposal and detoxing. The antioxidants in dragon fruit and its extract can even assist detoxify or cleanse your abdomen and liver.
The Supporting Sources
1. Attar ŞH, Gündeşli MA, Urün I, et al. Nutritional Analysis of Red-Purple and White-Fleshed Pitaya (Hylocereus) Species. Molecules. 2022;27(3):808. Published 2022 Jan 26. doi:10.3390/molecules27030808
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839306/
2. Data by the US Department of Agriculture. Data Type: Survey (FNDDS) | Food Category: Other fruits and fruit salads | FDC ID: 2344729 | Food Code: 63116010
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344729/vitamins
3. Kim, Ju Young. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” Journal of weight problems & metabolic syndrome vol. 30,1 (2021): 20-31. doi:10.7570/jomes20065
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
4. Data by the US Department of Agriculture. Data Type: Survey (FNDDS) | Food Category: Apples| FDC ID: 1102644 | Food Code: 63101000
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/vitamins
5. Perween, Tamanna. (2018). Dragon fruit: An unique tremendous future fruit of India.
https://www.researchgate.internet/publication/323966688_Dragon_fruit_An_exotic_super_future_fruit_of_India
6. Yijia Zhang, Cheng Chen, Liping Lu, Kristen Knuston, Mercedes Carnethon, Alyce Fly, Juhua Luo, David Haas, James Shikany, Ka Kahe, Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study, Current Developments in Nutrition, Volume 5, Issue Supplement_2, June 2021, Page 1109
https://tutorial.oup.com/cdn/article/5/Supplement_2/1109/6292661