Spring has begun and you know what that means: strawberries are in season, look super good, and taste even better than they look. 🍓
As you work on your fitness, you may be wondering if strawberries can help you lose weight. After all – they are a fruit and fruit is good for you, right?
Here you will find all the important information about strawberries and weight loss.
Are Strawberries Good For Weight Loss?
The short answer? Yes.
While there haven’t been any studies specifically testing whether strawberries help you lose weight, these red berries are low in sugar, low in calories, and high in soluble fiber and antioxidants – making them a great addition to most weight loss diets.
One cup of fresh strawberries contains:
At just 48 calories for a whole cup, strawberries are low in calories. They’re also a great source of fiber, which is relatively low in carbohydrates and sugar compared to other fruits, and loaded with nutrients like potassium and vitamin C.
There may not be any research directly linking strawberries to weight loss, but there are many ways they can help. “
Low in calories
To lose weight, you have to create this calorie deficit – which means either eating fewer calories (ugh), exercising more, or a combination of both.
And while eating fewer calories can be difficult, it becomes a little easier when you practice volume eating – that is, you eat larger amounts of nutrient-rich, low-calorie foods to keep yourself full. Examples include air popcorn, spinach, lettuce, broccoli, most other non-starch vegetables … oh, and strawberries.
At just 48 calories for a full cup, they’re high-volume and low in calories, making them a perfect addition to your weight loss toolbox.
Less sugar than other fruits
Strawberries and other berries like blackberries and raspberries are lower in sugar and carbohydrates than most other fruits, making them perfect for low-carb diets, including keto. They just can’t be crazy about because they still have 8.5 grams of net carbs per cup.
Cutting down on added sugars and replacing them with less sugary sweets (like the always-delicious strawberry) can help you lose weight by helping to stabilize your blood sugar levels and hunger hormones, and by reducing “hanger” episodes and food cravings.
Fiber filled
While we wouldn’t go as far as to say that strawberries are loaded with fiber, they contain 3 grams per cup – that’s roughly 10 percent of your daily fiber requirement.
Fiber is known to help people poop more easily. However, research has also found that increasing your fiber intake can help reduce body weight without further changes in your diet.
Fiber also serves as a food source for all of the healthy bacteria that are in your intestines. And when these little bugs eat well, they are doing well.
Thriving colonies of healthy gut bacteria are linked to better blood sugar control, which can regulate your appetite, and lead to healthier metabolism.
It is important to know that strawberries are not magical fruits that miraculously make you lose weight after adding them to your diet. In fact, there is no food, drink, or supplement that can do this.
However, for the reasons mentioned above, strawberries are a perfect addition to a balanced and healthy diet.
The best way to use strawberries as a weight loss tool is to replace higher calorie foods (especially sweets) with strawberries. This is an easy shortcut to cutting down your calorie and sugar intake while satisfying that sweet tooth at the same time.
Here are some delicious, weight-loss ways to use these strawberries for breakfast, dessert, or for a snack:
- Strawberry protein shake with vanilla protein powder and unsweetened almond milk
- fresh strawberries sprinkled with a little stevia and topped with whipped cream
- Strawberries in plain Greek yogurt with a dash of honey
If you are on a carbohydrate-free diet like a carnivore, strawberries will not suit your goals – but do remember that they are keto-friendly in small amounts.
Also, you should avoid various forms of strawberries that are added with sugar and calories when trying to lose weight. Some examples…
- dried strawberries
- Strawberry syrup, jam, jelly
- Chocolate iced strawberries (although … delicious)
- Strawberry cake, toaster pastries, ice cream, etc.
- Strawberry-flavored sweets or sugary drinks
- “Strawberry Wine and Seventeen …”
There are no studies that directly link strawberries to weight loss. BUT strawberries are definitely a solid addition to a healthy diet and a tasty alternative to sweets with added sugar. They’re low in calories, sugar, and carbohydrates, and a good source of fiber.
Try replacing high-calorie sweets with simple strawberries or low-calorie strawberry recipes like a protein shake or strawberries with Greek yogurt.
However, keep in mind that they are not a magical weight loss tool. Strawberries are a super healthy fruit, but your general diet and lifestyle are really important when it comes to weight loss.