Pineapples for sale at a market.
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Although it's packed with vitamins and minerals, pineapple doesn't have any special properties that help you to lose weight. When you eat fresh pineapple, you will get some benefit from its fiber content, which helps to fill you up and control overeating. But most of the fiber is removed from pineapple juice, and what's left is primarily sugar. Even though it's natural fruit sugar, consuming too much will cause you to gain, not lose, weight.
The Skinny on Pineapple Juice
You can probably tell from its sweet taste that pineapple juice is rich in sugar. Just 1 cup of the juice provides 25 grams of sugar, which contribute 75 percent of the 132 total calories. A cup of pineapple juice has about the same amount of sugar and 31 more calories than a cup of cola. The only difference is that pineapple juice offers some vitamins and minerals, such as potassium and vitamin C, that cola lacks.
The Way to Weight Loss
When you consume a greater number of calories than your body burns through normal physiological processes and exercise, you will gain weight. The only surefire way to lose weight is to reduce your calorie intake below your body's calorie needs. This will be much more difficult if you drink a lot of juice, which offers nothing to help fill up your belly, but provides a lot of calories. To successfully lose weight, you should focus on eating low-energy-dense whole foods that are low in calories and high in water and fiber content and help to fill up your stomach so you eat less.
Fructose and Fat Gain
Pineapple juice is rich in the two types of simple sugars, glucose and fructose, the latter of which may have specific associations with weight gain. According to research from the Yale School of Medicine, fructose may trigger the desire for food and promote overeating. This is because, unlike glucose, it does not promote feelings of satisfaction and fullness after consumption. Therefore, drinking a lot of pineapple juice, which offers little satiation, combined with the effects of fructose, may cause you to consume excess calories and gain, not lose, weight.
Ditch the Juice
Any way you slice it, pineapple is a high-sugar fruit and should be consumed in moderation. You're much better off eating whole fruit than drinking fruit juice. Not only is whole pineapple lower in sugar and calories -- one cup of chunks has 16 grams of sugar and 82 calories -- but it's also a rich source of fiber with 2.3 grams per cup. Stick to a single serving, which is about a 1/2 cup of chunks, and stay hydrated with plain water.
Serving Size 1 Cup Calories 130 % Daily Value* Total Carbohydrate 32 g 11% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutritional Info
Native to South America, pineapples are now cultivated in warm climates globally. Most of the world’s supply is grown in Thailand. Pineapple is
rich in vitamins and minerals. It’s also the only major dietary source of bromelain, an enzyme that has been used for centuries to treat a range of ailments. Modern research has studied bromelain's effects and supports several of pineapple's potential health benefits. Pineapple juice packs a concentrated amount of these nutrients into a single serving. Because it’s naturally sweet, most pineapple juice contains little to no added sugar. Store-bought pineapple juice often contains
added ascorbic acid, which is another name for vitamin C. Pineapples are naturally high in this immune-boosting vitamin, but the added ascorbic acid helps preserve the juice’s flavor and color. It’s also easy to make pineapple juice at home. Just be sure to use a fully ripened pineapple
because it can be toxic when consumed raw.
For hundreds of years, pineapples were used as a symbol to convey wealth and high status, but today they’re found at supermarkets around the world. Bottled pineapple juice is also widely sold in stores and is often available freshly juiced at restaurants and cafes.
Nutrition Information
A 1 cup serving of unsweetened pineapple juice contains:
- Calories: 133
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 32 grams
- Fiber: 1 gram
- Sugar: 25 grams
Pineapple juice is a good source of:
- Manganese
- Vitamin C
- Copper
- Vitamin B6
- Thiamine (B1)
Pineapple juice is also a great source of beta-carotene and vitamin A. These antioxidants promote healthy skin, heal wounds, and may reduce premature skin aging.
Potential Health Benefits of Pineapple Juice
Pineapple juice has a range of vitamins and minerals that can boost your immunity. It’s high in vitamin C, which can help protect your body against the common cold. It also contains enzymes that have been shown to activate a healthy immune system response.
Research has found other health benefits to drinking pineapple juice:
Anti-Inflammatory Properties
Pineapple juice contains an enzyme called bromelain, which triggers your body’s ability to fight pain and reduce swelling. It’s used as a treatment for inflammation and sports injuries and may be effective in reducing symptoms of osteoarthritis.
Heart Health Bromelain may also break down blood clots and cholesterol deposits in your arteries, which can support healthy blood
flow and reduce your risk of heart disease. Cold and Allergy Relief The bromelain in pineapple juice may also thin mucus that causes congestion in the
sinuses or chest. Together with its anti-inflammatory properties, pineapple juice may relieve symptoms of the common cold and allergies. These properties have led researchers to study its ability to treat asthma. While research is ongoing, studies have found a link between bromelain intake and the reduction
of airway inflammation, a primary symptom of asthma. Good Vision The vitamin C and antioxidant content in pineapple juice may reduce your risk of
vision loss. Pineapple juice contains high levels of vitamin C, beta-carotene, and vitamin A, all of which reduce the risk of macular degeneration, a condition that causes age-related cataracts and vision problems. One study also found that
pineapple juice reduces the occurrence of eye floaters, which are small shapes or spots that impair your vision.
May Aid Digestion
The enzymes in pineapple juice help break down protein in your gut, which can help reduce constipation, gas, and bloating. Bromelain also has antibacterial properties that can protect your gut from diarrhea-causing bacteria like E.coli and reduce gut inflammation.
More research is needed to confirm these digestive effects since studies have focused on the effects of concentrated bromelain higher than the amount found in pineapple juice.
Potential Risks of Pineapple Juice
Pineapple juice’s high nutrient content can cause health problems for people with certain medical conditions.
Talk to your doctor to find out if pineapple juice is a good addition to your diet. Consider the following before drinking pineapple juice:
Allergies
Some people are allergic to pineapple, which can cause a rash, hives, or breathing difficulties. Avoid pineapple juice if you experience these symptoms when eating pineapple.
Stomach Problems
High amounts of vitamin C can cause nausea, diarrhea, or heartburn. Likewise, bromelain can cause diarrhea, excessive menstrual bleeding, or a skin rash if you consume too much.
Pineapple’s acidity may also increase heartburn symptoms in people who have gastroesophageal reflux disease.
Toxicity
You should only drink pineapple juice made from ripened pineapple. Unripe pineapple can be toxic to humans and can cause severe diarrhea and vomiting.
Kidney Disease
People with kidney disease should speak to their doctor before drinking pineapple juice to ensure its potassium content is safe for their diet.
Tooth Decay
Pineapple juice’s sugar and acid content can damage tooth enamel, which can lead to cavities.