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Guides7 min readJanuary 26, 2025
Best Fruits for Weight Loss
Which fruits support your weight loss goals and which ones to eat in moderation. A guide to smart fruit choices while on GLP-1 medications.
By Med Consumer Watch Team
Fruit is healthy, right? Yes—but when you're focused on weight loss, especially on GLP-1 medications where every calorie counts, some fruits are better choices than others.
This guide helps you make smart fruit choices that support your weight loss goals while still getting the vitamins, fiber, and antioxidants your body needs.
Top Fruits for Weight Loss
These fruits offer the best combination of nutrition, fiber, and relatively lower sugar:
- Berries (strawberries, blueberries, raspberries, blackberries) - Low in sugar, high in fiber and antioxidants
- Grapefruit - May help with blood sugar regulation; very low calorie
- Apples - High fiber keeps you full; portable and satisfying
- Pears - Excellent fiber content; filling and nutritious
- Watermelon - Very low calorie per volume; hydrating
- Kiwi - High in vitamins C and K; good fiber content
- Oranges - Whole oranges are filling and nutritious (skip the juice)
- Cantaloupe - Low calorie, high water content
Berries are your best friend for weight loss—they have the lowest sugar content and highest fiber of any fruit category.
Fruits to Eat in Moderation
These fruits are nutritious but higher in natural sugars:
Grapes - Easy to overeat; high sugar content
Bananas - Higher sugar and calories than most fruits
Mangoes - Delicious but very high in sugar
Cherries - High sugar content
Pineapple - High sugar; moderate portions recommended
Dried fruit - Concentrated sugar and calories; easy to overeat
These aren't "bad" fruits—they're still healthier than processed snacks. But if you're watching calories closely, be mindful of portions.
Fruit and Blood Sugar
If you're taking GLP-1 medications for diabetes, fruit choice matters even more:
Lower glycemic options:
• Berries (GI: 25-40)
• Cherries (GI: 22)
• Grapefruit (GI: 25)
• Apples (GI: 36)
• Pears (GI: 38)
Higher glycemic options:
• Watermelon (GI: 72)
• Pineapple (GI: 66)
• Bananas (ripe) (GI: 62)
Pair higher GI fruits with protein or healthy fats to slow glucose absorption.
Portion Guidance
One serving of fruit is generally:
• 1 medium whole fruit (apple, orange, pear)
• 1 cup berries or melon
• 1/2 cup grapes or cherries
• 1/4 cup dried fruit
Most people should aim for 1-2 servings of fruit daily while on a weight loss program. With GLP-1 medications reducing appetite, you may find 1 serving sufficient.
Fresh vs. Other Forms
Fresh whole fruit is best, but here's how other forms compare:
Frozen fruit: Nearly equivalent to fresh; great for smoothies
Canned fruit: Choose varieties packed in water or juice, not syrup
Dried fruit: Concentrated calories and sugar; use sparingly
Fruit juice: Avoid—no fiber, rapid blood sugar spike, easy to overconsume
When possible, eat whole fruit rather than blended or juiced. The fiber helps slow sugar absorption and keeps you fuller longer.
The Bottom Line
Fruit can absolutely be part of a successful weight loss plan. Focus on lower-sugar options like berries, apples, and citrus fruits, and be mindful of portions with higher-sugar choices. When your appetite is reduced on GLP-1 medications, make every food choice count—and well-chosen fruit delivers excellent nutrition for relatively few calories.
Sources & References
- USDA FoodData Central - Nutritional Information
- American Diabetes Association - Glycemic Index
Medical Disclaimer
This article is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making decisions about your health or medications. Individual experiences may vary.