Is Pomegranate Good For Weight Loss? Let’s Find Out: HealthifyMe

Pomegranate – a scrumptious, juicy fruit broadly loved in varied components of the world, particularly in India. This superfood is thought for its quite a few well being advantages, together with its capacity to boost haemoglobin ranges within the physique. However is pomegranate good for weight reduction? The next sections will discover the reply to this query and dive into the science behind the pomegranate’s potential weight reduction advantages. So, seize a pomegranate and let’s get began!

Pomegranate: An Overview

Pomegranate (Punica granatum), or Anaar, has a protracted and interesting historical past. The intense purple edible arils symbolised sanctity, abundance, and fertility in historic Greece and Rome. Nonetheless, the fashionable world additionally celebrates it for its dietary advantages.

Pomegranates are a marvel fruit. Because of the presence of polyphenols, they act as potent antioxidants. As well as, the purple color makes it an attractive fruit. Pomegranates are stuffed with vitamins. In comparison with different fruits, pomegranate has a better content material of antioxidants. As well as, they include round 3 times as many antioxidants as both purple wine or inexperienced tea. By decreasing low-density lipoprotein, or unhealthy ldl cholesterol, it protects the guts. Furthermore, it helps enhance immunity and metabolic fee, which ends up in weight reduction.

Dietary Properties of Pomegranate 

As per USDA, 100 grams of pomegranate maintain the next dietary values.

• Power: 83 kcal
• Protein: 1.67g 
• Carbohydrates: 18.7g
• Fats: 1.17g
• Fibre: 4g
• Calcium: 10mg
• Iron: 0.3mg 
• Magnesium: 12mg
• Phosphorus: 36mg
• Potassium: 236mg 
• Sodium: 3mg
• Folate: 38µg
• Vitamin Okay: 16.4mg
• Vitamin C: 10.2mg

Observe: The really useful quantity for consumption is 1 cup/250-300 grams every day for weight reduction.

Pomegranate and its Advantages for Weight Loss

Pomegranate is a nutrient-dense fruit usually related to weight reduction as a result of its average fibre and low-calorie rely. The fibre in pomegranate helps promote satiety, decreasing total calorie consumption and selling weight reduction. Moreover, pomegranate incorporates polyphenols, which can assist increase metabolism and enhance fats burning. 

A human study confirmed that administering 120 mL of pomegranate juice every day for one month considerably decreased fats mass in adults. One of many mechanisms by which pomegranates can take part in managing weight problems is thru regulating urge for food. Nonetheless, it’s important to notice that whereas pomegranate could be a useful addition to a weight reduction food plan, it’s not a magic resolution. One ought to devour it moderately as a part of a balanced food plan and wholesome life-style.

Low-calorie Content material

To drop some pounds, you have to be on a calorie-deficit food plan. Because of this, it’s essential to incorporate low-calorie meals in your food plan. Pomegranates’ low-calorie content material is one in every of their engaging options. 

100 grams of pomegranate has 83 energy. Therefore, you may embody them in your food plan with out worrying about your calorie consumption.

Wealthy in Fibre

Sustaining a wholesome digestive system requires fibre. Meals with a whole lot of fibre, like pomegranates, are essential for weight reduction. Fibre tends to bulk up in your abdomen as a result of it absorbs water. Subsequently, meals excessive in fibre might help you keep full for a very long time and cut back the necessity for frequent snacking. It, in flip, aids in calorie restriction and encourages weight reduction. 

Loaded with Vitamins

The minerals folate, vitamin Okay, vitamin E, vitamin B6, and potassium are considerable in pomegranates. These vitamins are essential for physique weight upkeep as a result of they help a wholesome metabolic fee, which allows your physique to burn extra energy. Studies present it additionally prevents metabolic syndrome.

Pure fats burner

Polyphenols, particularly anthocyanins, that are pure fats burners, are considerable in pomegranates. Polyphenols are in vegetation. These substances help your normal well being. They help in weight reduction by accelerating metabolism and rising calorie burn. So a food plan excessive in polyphenols might help drop some pounds and forestall the physique from storing fats. As well as, studies present it might probably assist stop and handle varied ailments. 

Abstract

Pomegranate is a nutrient-dense fruit that may help in weight reduction as a result of its average fibre content material and low-calorie rely. Pomegranate additionally incorporates polyphenols that may increase metabolism and enhance fats burning. Whereas it may be a useful addition to a weight reduction food plan, it’s not a magic resolution. It’s important to devour it reasonably as a part of a wholesome life-style and balanced food plan. Nonetheless, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a superb choice for these making an attempt to drop some pounds and forestall varied ailments.

Different Well being Advantages of Pomegranate 

Anaemia Aid

Pomegranate has excessive ranges of iron. It’s a treatment for anaemia because it promotes greater ranges of haemoglobin.

Coronary heart Wholesome 

It helps maintain plaque from build up in your arteries. As well as, it reduces ldl cholesterol and blood strain.

Most cancers prevention

Pomegranate can cut back and prohibit the expansion of most cancers cells and tumours in your physique. Research suggests its use as a promising chemotherapeutic agent. 

Anti-inflammatory

Pomegranate juice has properties which might help individuals affected by airthritis. Studies present pomegranate seeds are wealthy in punic acid that has anti-arthritic exercise. It additionally will increase bone mineral density and prevents pro-inflammatory actions. As well as, it prevents the onset of osteoarthritis.

Regulates Blood Sugar

Pomegranate is wealthy in antioxidants. It has a low glycemic index. Pomegranate considerably helps in stabilising blood sugar ranges. Studies present pomegranates help in diabetes kind 2 prevention and therapy.

Abstract

Pomegranate presents varied well being advantages past its potential to help in weight reduction. It is a superb supply of iron and might help relieve anaemia whereas being heart-healthy by stopping plaque buildup in arteries and decreasing ldl cholesterol and blood strain. Pomegranate additionally has potential anti-cancer properties and might act as a chemotherapeutic agent. As well as, it’s anti-inflammatory, benefiting these with arthritis or susceptible to growing osteoarthritis. Lastly, pomegranate might help regulate blood sugar ranges and help within the prevention and therapy of kind 2 diabetes.

Methods to Embrace Pomegranates in Your Food regimen:

1. You may have 150 grams/ half a cup of pomegranate arils as a snack between meals.
2. Embrace them in salads along with different fruits and veggies. 
3. You may also add pomegranate arils to your weight-loss-friendly dessert.
4. Pomegranate as a complete fruit or juice is extra useful for weight reduction if consumed within the morning. Nonetheless, consuming complete fruit is extra sensible because of the fibre content material. Fruits lose their fibre content material when juiced.
5. You may add pomegranate seeds to your yoghurt or curd. 
6. Make a pomegranate detox water and drink a glass each week. 
7. You may also add pomegranate seeds to your smoothie bowl or oats porridge. 
8. Add half a cup of pomegranate juice to your salad dressing to extend the dietary worth of your salad. 

Abstract

There are numerous methods to devour pomegranate to help in weight reduction. These embody consuming half a cup of pomegranate arils as a snack, including them to salads or desserts, consuming the fruit or juice within the morning, including the seeds to yoghurt or smoothie bowls, and even making detox water with pomegranate. Moreover, you may enhance the dietary worth of your salad dressing by including half a cup of pomegranate juice. Nonetheless, it’s essential to notice that consuming complete fruit is extra sensible because of the fibre content material, as fruits lose their fibre when juiced.

Pomegranate Weight Loss Recipes

Brussels Sprouts Salad with Pomegranate

Servings: 4

Complete time: 25 minutes

Components

• Brussels sprouts: 450g
• Pomegranate seeds: 175g
• Apple: 182g
• White wine vinegar: 2 tbsp
• Salt: to style
• Pepper: to style
• Olive oil: 2 tbsp

Technique

1. Shred the Brussels sprouts and minimize the apples into skinny slices. 
2. Add salt, pepper, olive oil, and vinegar in a bowl. 
3. Add pomegranate and blend all in a bowl. Serve it instantly.

Pomegranate Raita

Servings: 3-4

Complete time: 5 minutes 

Components

• Curd: 500g 
• Pomegranate seeds: 60g
• Stevia: 1 tsp

Technique

1. Take a bowl, add curd and stevia and blend nicely. 
2. Add the pomegranate to the combo and luxuriate in it for wholesome weight reduction for breakfast, snack, or dinner.

Dangers of Overconsumption

Though pomegranates supply many well being advantages, overconsumption could result in potential unintended effects. It is very important word that consuming pomegranate seeds at very excessive ranges could enhance the danger of intestinal blockage and extreme constipation. Pomegranate seeds are excessive in fibre, and extreme fibre consumption could trigger blockage within the intestines, resulting in constipation. Moreover, overeating pomegranates could lead to digestive points comparable to gasoline, bloating, and abdomen discomfort. Subsequently, it’s important to devour pomegranates moderately and observe the really useful every day consumption to keep away from these potential unintended effects.

HealthifyMe Suggestion

Attempt including pomegranate to your morning smoothie bowl! Merely mix some frozen berries, banana, spinach, and a handful of pomegranate seeds for a scrumptious and nutritious breakfast to maintain you full and energised all through the morning. You may also high the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Attempt it and see how this tasty twist on a traditional breakfast might help you drop some pounds.

The Remaining Phrase

Pomegranates will be part of a fast, low-calorie snack alternative. Subsequently, you may add it to your weight reduction journey healthily and innovatively. To efficiently cut back weight, you need to rigorously think about each meal, from breakfast to dinner. Furthermore, portion management is essential. A session with a medical skilled will get usually suggested earlier than making dietary or life-style modifications. An in depth methodology for monitoring your health and well being will get offered by the HealthifyMe app.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Here.

Ceaselessly Requested Questions (FAQs)

Q: How can pomegranates assist with weight reduction?

A: Pomegranates get totally full of antioxidants, that are appropriate for you and assist increase your immunity and metabolic fee, enabling you to drop some pounds. As well as, it’s excessive in fibre and low in energy. 

Q: What are the dietary advantages of pomegranate?

A: Pomegranates get loaded with important vitamins. It’s wealthy in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and Okay. These vitamins profit your well being in a number of methods, together with bone well being, pores and skin well being, low levels of cholesterol, regulation of blood sugar and hypertension, and lots of extra. 

Q: Does pomegranate juice assist in weight reduction?

A: In comparison with different fruit juices, pomegranate juice has a excessive quantity of antioxidants, notably polyphenols. It incorporates round 3 times as many antioxidants as both purple wine or inexperienced tea. As well as, decreasing low-density lipoprotein, or unhealthy ldl cholesterol, protects the guts. Subsequently, it might probably assist in weight reduction and forestall weight achieve. Drink pomegranate juice that’s 100% pure, with no added sugar. 

Q: Is it protected to devour pomegranate for weight reduction?

A: Definitely, it’s protected for weight watchers and really useful. It has fewer energy, average fibre, and antioxidants, considerably aiding in weight reduction. It additionally boosts one’s metabolism. 

Q: How a lot pomegranate ought to I devour every day for weight reduction?

A: The really useful quantity for pomegranate consumption is 1 cup or 250-300 grams every day for weight reduction. You may embody it in your on a regular basis food plan in quite a lot of methods. Furthermore, pomegranate juice is useful for well being. Nonetheless, complete fruits are higher as a result of juicing removes the fibre content material. 

Q: Can pomegranate be taken as a snack for weight reduction?

A: You may embody pomegranates in between your meals as small snacks in your weight reduction journey. It’s excessive in fibre which is able to help in weight reduction. And because it has a low-calorie rely, you don’t have to fret. 

Q: Does pomegranate enhance or lower metabolism?

A: Pomegranate is well-known for reinforcing your metabolism. It’s wealthy in antioxidants, polyphenols, linolenic acid, and different important vitamins and bioactive compounds that assist to burn fats and enhance metabolism. 

Q: Can pomegranates assist cut back stomach fats?

A: No meals or fruit immediately can cut back stomach fats. To drop some pounds, the physique must be in calorie-deficit mode. Each stomach fats and complete physique fats will finally lower.

Q: What’s one of the simplest ways to devour pomegranate for weight reduction?

A: There are a number of methods to incorporate pomegranate for weight reduction. Some greatest methods are containing pomegranate seeds in your salad, including seeds to your curd, and having it with oats porridge or a smoothie bowl. 

Q: Are there any unintended effects of consuming pomegranate for weight reduction?

A: There are hardly any unintended effects for pomegranate for weight reduction. Nonetheless, consuming greater than the suggested every day amount could have undesirable outcomes. An excessive amount of pomegranate could trigger extreme constipation, intestinal blockage, gasoline, and bloating.

Analysis Sources

1. Information by the US Division of Agriculture on pomegranate [FDC ID: 169134]

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

2. Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Danger Components and Outcomes: A Systematic Evaluation of Medical Research. Vitamins. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: PMC9032502.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9032502/

3. Zarfeshany A, Asgary S, Javanmard SH. Potent well being results of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. DoI: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.

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4. Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Therapy of Most cancers: An Replace. Molecules. 2017 Jan 24;22(1):177. DoI: 10.3390/molecules22010177. PMID: 28125044; PMCID: PMC5560105.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/

5. Rasheed Z. Consumption of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Proof. Int J Well being Sci (Qassim). 2016 Apr;10(2):V-VIII. PMID: 27103912; PMCID: PMC4825888.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4825888/#:~:text=Studies%20have%20also%20shown%20that,and%20has%20anti%2Darthritic%20activity.&text=Experiments%20on%20arthritic%20animals%20conclude,inhibits%20the%20pro%2Dinflammatory%20activities.

6. Banihani S, Swedan S, Alguraan Z. Pomegranate and sort 2 diabetes. Nutr Res. 2013 Might;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.

https://pubmed.ncbi.nlm.nih.gov/23684435/