Dragon fruit, also often called strawberry pear, cactus fruit, or pitaya, is an eye catching tropical fruit that may be white, pink, dark red, or pale yellow, depending on the variability. It has flesh containing small, edible black seeds. People often compare the taste of dragon fruit to a mixture of kiwi, pear and watermelon.
Dragon fruit shouldn’t be only loved for its unique appearance and taste, but in addition known for its quite a few health advantages. Tests found that dragon fruit comprises phenolic compounds and bioactive phytochemicals, making it a wonderful source of antioxidants. The low calorie content makes it a really perfect alternative for those trying to drop a few pounds. Thus, dragon fruit shouldn’t be only a tasty snack, but in addition useful.
Dragon fruit dietary profile
According USDA100 grams of dragon fruit comprises the next nutrients:
- Calories: 57 calories
- Water: 84 gr
- Protein: 0.36g
- Carbohydrates: 15.2g
- Fat: 0.14 g
- Fiber: 3.1g
- Calcium: 9mg
- Magnesium: 7mg
- Potassium: 116mg
- Choline: 5.1mg
- Beta-carotene: 14 mcg
- Lutein + zeaxanthin: 44 mcg
- Folic acid: 7 mcg
Why is dragon fruit good for weight reduction?
Dragon fruit is a wealthy source of fiber, minerals and antioxidants, and can be high in water content
This nutritious fruit helps with weight reduction because:
Low calorie content
Dragon fruit is a really perfect snack attributable to its low calorie and carbohydrate content. A single dragon fruit comprises only 57-60 calories and eight grams of sugar, much lower than other fruits reminiscent of apples.
The USDA reports that one apple has between 80 and 100 calories, meaning that dragon fruit is a much healthier alternative when it comes to calories. Eating low-calorie foods has been proven to be an efficient weight reduction strategy because it helps create an energy deficit over time. AND test suggests that low-calorie foods ought to be a part of any effective weight reduction program.
Rich in fiber
Due to its high fiber content, dragon fruit might help with weight reduction by adding it to a healthy food plan. In addition, fiber provides a sense of satiety and prevents overeating during meals. Thus, the dragon fruit satisfies the appetite for a very long time.
Improves digestion
Tests shows that high-fiber dragon fruit helps in higher digestion. It acts as a probiotic that increases the activity of fine bacteria within the intestinal flora. These probiotics help with constipation and improve overall digestion. It would help should you had regular bowel movements during your weight reduction journey.
Regulates blood sugar levels
Dragon fruit, especially red flesh, controls blood sugar attributable to its low GI, high fiber and antioxidant content. Fiber helps decelerate the digestion of the sugars in fruit, stopping blood sugar spikes. In addition to counting calories; maintaining blood sugar levels and stopping insulin resistance is crucial for weight reduction.
Since dragon fruit affects sugar levels, it shouldn’t be consumed with diabetes medications. Together, they may cause hypoglycemia.
Note HealthifyMe
Ways to eat dragon fruit for weight reduction
You can eat the dragon fruit as is. Cut the dragon fruit in half and scoop out the flesh from the skin with a spoon. The advisable serving size for dragon fruit is one cup or one medium-sized fruit. However, that is a median rating. Portion size varies from individual to individual. So seek advice from a nutritionist to seek out what’s best for you.
Finding the optimal serving size may be difficult in case your goal is weight reduction. The essential goal of any weight reduction plan is to devour fewer calories than you burn. HealthifyMe nutritionists can calculate your serving size based on the variety of calories you propose to devour in a day. Once you realize how much to eat, they’ll allow you to develop recipes that promote weight reduction.
People with diabetes have to eat fastidiously. People who’re obese or chubby also needs to control the quantity of food they eat. The skilled trainers at HealthifyMe have in mind your lifestyle and existing health conditions to guide you thru all the weight reduction process. You can even join for HealthifyPRO CGM to know the way each style of food affects your blood sugar.
You ought to be careful of an excessive amount of dragon fruit. Due to its fiber content, it could cause bloating, diarrhea or upset stomach.
Selection and storage
The peak season for dragon fruit is in summer to early fall. When selecting one, search for light, evenly pigmented pink skin. Be careful not to choose too ripe dragon fruit, though. Overripe dragon fruit has too many brown spots with a dry and wrinkled stem.
You can store dragon fruit at room temperature for several days when uncut. After cutting, eat the dragon fruit immediately or store it within the refrigerator in an airtight container for a day. Discard it when the inner pulp starts to brown.
The best time to eat dragon fruit
Morning will likely be the very best time to eat fruit. This is since the digestive system quickly breaks down fruit sugar, providing the body with all of the nutrients. However, you can too eat dragon fruit as a snack in the midst of a meal or at night.
Dragon fruit is a wealthy source of magnesium. According USDA, one cup of dragon fruit comprises almost 12.6 mg of magnesium. Or one whole dragon fruit (about 75 g) comprises 5.25 mg of magnesium.
Studies show that dietary magnesium intake leads to raised quality and length of sleep. Therefore, eating dragon fruit a number of hours before bedtime may be an incredible start should you are having trouble sleeping.
Dragon fruit recipes to try
The dragon fruit itself tastes less sweet than kiwi. It has a subtle flavor that goes well with salads, smoothies and yogurt. There is not any have to grill, cook or freeze dragon fruit. However, listed below are some slimming recipes that can make dragon fruit even tastier!
Dragon fruit with lemon
Serves: 1
Preparation time: 5 minutes
Ingredients
- Dragon fruit pulp: 1 fruit
- Water: 1/2 cup
- Lemon juice: 2 tbsp
A way of preparing
- Mix the dragon fruit pulp with lemon juice and water
- Then add ice if needed.
A bowl of Dragon Fruit yogurt
Serves: 1
Preparation time: 5 minutes
Ingredients
- Banana: 1/2
- Strawberries: 2-3
- Dragon Fruit: Chopped pulp from 1 fruit
- Walnuts: 4
- Chia seeds: 1 tbsp
- Oatmeal: 1 tsp
- Greek yogurt: 1 cup
A way of preparing
- Chop up all of the fruit and place them in a bowl.
- Add yogurt, chia seeds and oatmeal.
- Mix and serve.
Application
If you wish to add some exotic fruit to your weight reduction food plan, incorporating dragon fruit is a superb option. It is low in calories and high in fiber, making it an incredible snack between meals. In addition, it could help regulate sugar levels, making it a helpful food for individuals with diabetes. However, despite the undeniable fact that its regular consumption doesn’t carry any unwanted side effects, in an effort to determine the suitable portion size, it’s best to seek the advice of a nutritionist.
Frequently Asked Questions (FAQ)
Q. How many calories are in 1 dragon fruit?
A. The calories of 1 dragon fruit can range from 57 to 60 calories. Most of those calories come from the fiber and sugar content. However, calories could also be higher whenever you devour juices, blends, chips, and other forms of dragon fruit snacks. This is because they contain added sugar, flavors and preservatives.
Q. Is eating an entire dragon fruit an excessive amount of?
A. Eating one whole dragon fruit is usually secure because it is low in calories. While dragon fruit is nice for health, anything in excess is bad. Excessive consumption may cause allergic reactions in some people. The high content of dietary fiber can even cause digestive problems. In addition, the serving size could also be different when you’ve gotten diabetes.
Q. What is the drawback of eating dragon fruit?
A. There is not any downside to eating moderate amounts of dragon fruit unless you might be allergic. However, excessive consumption may cause digestive problems reminiscent of abdominal pain, bloating and flatulence. It may additionally interfere with the motion of some diabetes medications.
Q. What are the 5 health advantages of dragon fruit?
A. The essential advantage of dragon fruit is to stabilize blood sugar levels. The high fiber and water content in dragon fruit can even help with weight reduction. In addition, prebiotic fiber supports digestion and antioxidants strengthen the immune system. The beta-carotene and lycopene in dragon fruit are also helpful for cancer patients.
Q. Does dragon fruit cleanse the stomach?
A. Yes, the fiber in dragon fruit helps to multiply and nourish good gut bacteria. This in turn helps in proper waste removal and detoxing. The antioxidants in dragon fruit and its extract can even help detoxify or cleanse the stomach and liver.
Auxiliary sources
1. Attar ŞH, Gündeşli MA, Urün I, et al. Nutritional evaluation of red-purple and white pitayas (hilocereus) Type. Particles. 2022;27(3):808. Published January 26, 2022. doi:10.3390/molecules27030808
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839306/
2. US Department of Agriculture data. Data Type: Survey (FNDDS) | Food category: Other fruit and fruit salads | FDC ID: 2344729 | Food code: 63116010
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344729/nutrients
3. Kim, Ju Young. “Optimal dietary strategies for weight reduction and maintenance”. Journal of Obesity and Metabolic Syndrome, Vol. 30.1 (2021): 20-31. doi:10.7570/jomes20065
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
4. US Department of Agriculture data. Data Type: Survey (FNDDS) | Food Category: Apples| FDC ID: 1102644 | Food code: 63101000
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients
5. Perween, Tamanna. (2018). Dragon fruit: India’s exotic superfuture fruit.
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 Quality: Results of the CARDIA Study, Current achievements in nutritionVolume 5, Issue Supplement_2, June 2021, page 1109
https://academic.oup.com/cdn/article/5/Supplement_2/1109/6292661
