Eating fruits can be a healthy and fun way to support weight loss. Many fruits are low in calories and high in fibre, while many contain antioxidants and other compounds that may have various health benefits.
Chiku, also known as sapodilla, is a tropical fruit native to Central America and the Caribbean. It is round or oval and has brown, rough skin. The flesh of the chiku fruit is soft and sugary, with its outer texture similar to that of a pear.
It is sweet, so either eaten fresh or used in various desserts. The fruit is a good source of vitamin C and contains several other nutrients, such as fibre and antioxidants.
It is also an excellent source of iron, calcium and potassium. In addition to being eaten as fresh fruit, people also use chiku to make jams, jellies, and other preserved products.
Does chiku help you lose weight? Or, the sweetness in chiku is heavy on calorie and loaded with sugar? Can it be a part of a successful weight loss meal, or will it hamper your efforts? Read on to find all the answers regarding chiku and weight loss.
Chiku for Weight Loss: The Connection
Sweet chiku, or sapodilla, can be a great addition to any weight loss diet. It is low in calories and high in fibre.
As a result, it is an ideal choice for those looking to manage their calorie intake and improve their digestion. Plus, its sweetness can help satisfy cravings for sweets, which can be challenging when trying to lose weight.
Nevertheless, it’s essential to be mindful of portion sizes and include other healthy foods in your diet.
The Nutritional Value of Chiku
As per USDA, one hundred grams of chiku contains the following nutrients.
- Energy: 83kCal
- Protein: 0.44g
- Fat: 1.1g
- Carbohydrates: 20g
- Fibre: 5.3g
- Calcium: 21mg
- Vitamin C: 14.7mg
- Vitamin A: 60 IU
The HealthifyMe Note
Chiku is a good source of nutrients, including vitamin C, fibre, and antioxidants. The fruit is also rich in carbohydrates, including fructose and sucrose, which provide energy to the body. Additionally, chiku contains a small amount of protein and various minerals, including iron, calcium, and potassium. The fruit’s skin is also rich in tannins, which have antioxidant and anti-inflammatory properties. Overall, chiku is a nutritious and tasty fruit that one can enjoy as a healthy snack or a part of a balanced diet.
Chiku Benefits for Weight Loss
Here are a few potential benefits of chiku for weight loss:
Low-Calorie Content
A 100-gram serving of chiku contains about 83 calories, making it a relatively low-calorie food.
Including low-calorie foods in your diet can help you reduce your overall calorie intake. As per research, low-calorie intake can be helpful for weight loss.
High-Fibre Content
Chiku is one of the fiber rich fruit, with a 100-gram serving providing about 5 grams.
Fibre can help you feel full and satisfied after eating. That reduces your urge to eat between scheduled meals. As a result, fibre intake enables you to eat less overall. Moreover, several studies confirm that high-fibre intake can aid weight loss.
Nutrient-rich
Chiku is a nutritious fruit rich in vitamins and minerals, including vitamin C and potassium. Including nutrient-rich foods in your diet can help you meet your nutritional needs while losing weight.
High Vitamin C Content
Research has indicated that vitamin C can help manage weight due to its ability to decrease cortisol levels. Cortisol, a hormone released by the adrenal gland in response to stress, affects multiple biological processes, one of which is metabolism.
High cortisol levels can lead to increased fat storage, particularly belly fat. Vitamin C helps reduce cortisol levels, therefore aiding in weight loss.
Plant Components
Chiku is a fruit that contains two plant substances with anti-obesity properties: tannins and saponins. Tannins are a type of polyphenol with astringent flavour and anti-inflammatory and antioxidant capabilities.
Saponins are a type of plant glycoside that can reduce cholesterol levels, help to prevent fat absorption and reduce inflammation. These substances have several health advantages, such as lowering inflammation and preventing fat absorption.
Can Chiku Make You Gain Weight?
Consuming too much of any food, including chiku (sapodilla), can cause weight gain. Although chiku is a low-calorie food, it contains natural sugars such as fructose and sucrose. These natural sugars can contribute to weight gain if eaten in large quantities.
The HealthifyMe Pro Tip
To maintain a healthy weight, it’s important to practise moderation when eating chiku and all other foods. Pay attention to portion sizes and try to avoid overeating. In addition to monitoring your food intake, regular physical activity is an integral part of weight management and overall health.
According to the Centers for Disease Control and Prevention, adults should engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
The HealthifyMe Note
It’s important to remember that chiku contains natural sugars, including fructose and sucrose, which can contribute to weight gain if consumed in excess. Therefore, it’s a good idea to monitor your added sugars intake and practice mindful eating by paying attention to portion sizes and not overindulging. Besides including chiku as part of a healthy diet, it’s vital to engage in regular physical activity to support weight loss and overall health.
Healthy Ways to Consume Chiku for Weight Loss
Here are a few suggestions for incorporating chiku into your diet for weight loss in India:
- Add chiku to your fruit salad: Dice up some chiku and mix it into your favourite fruit salad for a nutritious and delicious snack.
- Make a smoothie: Blend chiku with low-fat milk, protein-rich ingredients like Greek yoghurt for a tasty and filling smoothie.
- Use chiku as a topping: Slice chiku to use as a topping for oatmeal or yoghurt for a healthy breakfast or snack.
- Add chiku to a stir-fry: Dice up chiku and add it to a stir-fry with your favourite vegetables and protein for a healthy and satisfying meal.
- Snack on chiku: Keep some chiku on hand as a healthy snack option when you’re hungry.
Conclusion
Consuming chiku in moderation as part of a healthy, balanced diet can benefit weight loss or maintenance. With its low-calorie and high-fibre content, chiku can help you manage your weight.
Practising moderation while consuming chiku and all foods as part of a healthy, balanced diet is essential. Paying attention to portion sizes and not overindulging can help you maintain a healthy weight.
In addition to including chiku in your diet, it’s vital to engage in regular physical activity to support weight loss and overall health.
It is important to remember that everyone has different nutritional needs. Thus, it is essential to create an individualised weight loss strategy. The same applies to eating chiku.
To understand the correct amount to consume and the best methods to incorporate chiku into your diet to aid weight loss, consult a HealthifyMe nutritionist.
The Research Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/nutrients
2. Finer N. Low-calorie diets and sustained weight loss. Obes Res. 2001 Nov;9 Suppl 4:290S-294S. Doi: 10.1038/oby.2001.133. PMID: 11707556.
https://pubmed.ncbi.nlm.nih.gov/11707556/
3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
https://pubmed.ncbi.nlm.nih.gov/31174214/
4. Johnston CS. Strategies for healthy weight loss: from vitamin C to the glycemic response. J Am Coll Nutr. 2005 Jun;24(3):158-65. doi: 10.1080/07315724.2005.10719460. PMID: 15930480.