Is eating fruit fattening?
Usually, when following a diet for weight control, the first recommendation is to limit the consumption of simple sugars (e.g. table sugar or sucrose, fructose from fruit and juices, honey glucose and milk lactose, which should represent a maximum of 10-15% of the total share of daily carbohydrates), preferring instead complex carbohydrates (e.g. pasta, bread, whole grains, etc.). At this point, the most common mistake is to begin to eschew sugars, even those of fresh fruit, up to reaching, in the most extreme cases, the total elimination of all types of sugar, thus giving up the benefits of fruit in everyday life. In doing so, however, many precious micro-nutrients are lost that are instead excellent allies in weight control and that, above all, allow us to maintain ourselves in good health.
The advice is, therefore, not to abolish fruit from the diet.
To eat fruit without gaining weight, just follow two simple rules:
The Rubin kiwi is a very watery fruit (about 85% of its weight is represented by water), therefore, its sugar content is low and, moreover, it contains a great deal of fibre, which is good not only for the intestines, but also has a satiating effect useful in case of diets aimed at weight loss. What’s more, it has very few calories: 100 g of Rubin green kiwi contains only 44 kcal.
Kiwi and laxative properties
Despite having a sweet scent and taste, especially if ripe, you should not be afraid of eating two kiwis a day. The high content of water and fibre will help, in fact, to maintain the sense of satiety, very useful for those who tend to eat between meals, and to promote intestinal transit. When following a diet aimed at losing weight, in fact, one of the first side effects is the onset of constipation.
Polyphenols of the kiwi
We often hear about them, but what are these famous “polyphenols”?
Vitamins of the kiwi
Eating two Rubin kiwis a day allows you to meet your daily requirement for vitamin C, i.e. 80 mg in adult women and 90 mg in adult. The amount of vitamin C contained in 100 g of Rubin green kiwi is, in fact, equal to 85 g, higher than that contained, for example, in oranges (49 mg in 100 g of food) or lemons (50 mg in 100 g).
In addition, two Rubin kiwis per day (about 150 g) meet almost 100% (86%) of the estimated average daily requirement (AI) for the adult population of another important micro-nutrient.
Mineral salts of the kiwi
The Rubin kiwi contains, in addition to vitamins, also many important mineral salts: potassium, magnesium, phosphorus and iron.
Effects of the kiwi on the heart and on blood pressure
The data available to date, taken from authoritative scientific studies, show that the daily consumption of kiwi is related to the improvement of lipid profiles in the blood, thus reducing cardiovascular risk.
For all these reasons, Rubin kiwis should be considered as part of a natural and effective dietary strategy to address some of the main concerns for health and well-being around the world, as they are useful in the slimming diet thanks to their laxative and anti-inflammatory properties, as well as for their protective function of the cardiovascular system given by vitamins and minerals contained in the fruit.
In addition, some studies have shown that polyphenols can induce an increase in total energy expenditure, an increase in the consumption of glucose (blood sugar) in skeletal muscle and a reduction in glucose in adipose tissue (fat), preventing obesity.