Speaking with VietNamNet, MSc. Dr. Nguyen Hoai Thu from VIAM Nutrition Clinic (under the Vietnam Medical Association) emphasized that increasing fruit and vegetable intake is generally beneficial to health. However, successful weight loss depends on overall caloric intake, food quality (limiting processed items), adequate protein, and proper meal timing.

“Fruits are rich in vitamins, minerals, and fiber, but not all are beneficial for weight loss,” Dr. Thu noted. “Many people think the more fruit they eat, the better - but that’s not physiologically accurate.”

Fruits that support weight loss

Pomelo is a top choice due to its low calories and high levels of fat-burning enzymes. Oranges and tangerines provide ample vitamin C and soluble fiber, helping regulate blood sugar and promote satiety. Cucumbers, cantaloupes, and honeydew melons are high in water and low in energy, making them ideal for snacking without weight gain.

High-fiber fruits with a low glycemic index (GI)

Dr. Thu recommends prioritizing fruits rich in fiber and with a low GI, as these help stabilize blood sugar and curb hunger:

Apples: Rich in pectin, a soluble fiber that slows digestion and prolongs fullness.

Pears: High in fiber, aiding energy control and digestion.

Kiwis: Low GI and rich in vitamin C, supporting blood sugar balance and digestion.

Berries (strawberries, blueberries, raspberries): Low in sugar, high in antioxidants, supporting metabolism and reducing inflammation.

Fruits that promote satiety and metabolic health

Some fruits are higher in calories but can aid weight loss by keeping you full longer:

Avocados: Packed with healthy fats that promote satiety. Stick to around one-quarter of an avocado per day.

Guavas: Low in sugar and high in fiber, suitable for dieters or those with prediabetes.

Pineapples: Contain bromelain, an enzyme that aids protein digestion and helps lighten meals.

Pomegranates: Rich in polyphenols - antioxidants that enhance energy metabolism.

Low-sugar fruits for easy portion control

These fruits are safe and won’t spike calorie intake:

Tomatoes: Low in calories, high in lycopene - a powerful antioxidant.

Plums and peaches: Contain less sugar than many other sweet fruits.

Dragon fruit: Hydrating and moderately fibrous, helping with digestion without excess calories.

Dr. Thu concluded that by choosing the right fruits and eating them in appropriate amounts, people can manage their energy intake effectively while ensuring adequate vitamins and fiber.

N. Huyen