You already know that no one food is magic when it comes to weight loss. Rather, it's a combination of factors—like what and how much you eat, lifestyle habits and genetics—that influence your weight. And while all vegetables and fruits offer an array of nutrients that contribute to good health, certain ones, like raspberries could be more beneficial for helping you get to—and maintain—a healthy weight.
Keep scrolling to discover what these tiny mighty red berries offer.
The #1 Habit You Should Break to Lose Weight, According to a Dietitian
Why Fruit Can Help with Weight Loss
Replaces Higher-Calorie Foods
Compared to other foods like savory snacks, sweet desserts and sweetened beverages, most whole fruits are nutrient-dense and low in calories. Fruits are rich in both fiber and water, which means they add volume to meals. This means that you can eat the same amount of food but consume fewer calories, according to the Centers for Disease Control and Prevention (CDC).
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Helps Curb Hunger
A lot of fruit, like apples, need to be chewed really well to break it down. This can help slow the rate at which you're eating, according to a 2020 study published in Nutrients. Taking the time to chew offers numerous benefits, including tuning you into your hunger and fullness cues. It also allows you to enjoy what you're eating while noticing how the food feels, smells and tastes—all a part of mindful eating.
7 Fruits to Add to Your Diet to Help You Lose Weight
The Best Fruit to Achieve Your Weight-Loss Goals
If your goal is to lose weight, make sure you're eating raspberries. These sweet little fruits are packed with fiber and antioxidants and have a satisfyingly sweet taste. Here's how they can support weight loss.
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Pictured Recipe: Cocoa-Chia Pudding with Raspberries
Loaded with Fiber
One cup of raspberries, either fresh or frozen, provides close to 10 grams of fiber, according to the USDA. That's roughly one-third of the daily recommended fiber intake for men and women, per the 2020-2025 Dietary Guidelines for Americans.
Fiber offers numerous health benefits. In addition to promoting weight loss, fiber helps keep you regular, slows down digestion and prevents sudden spikes in blood sugar for steadier energy throughout the day.
What's more, fiber is prebiotic, providing food for the bacteria in your gut to feed on. This means consuming fiber is key for a diverse and balanced gut microbiome, which plays a role in other aspects of your health, including immune system function.
Anti-Inflammatory Properties
Antioxidants found in vegetables and fruits play a huge role in protecting your body's cells by neutralizing harmful free radicals to reduce disease-causing inflammation. And you just have to look at the gorgeous red hue of raspberries to know they're packed with antioxidants. In fact, raspberries contain specific antioxidants called anthocyanins, according to a 2022 review in the journal Antioxidants. The fruits are also an excellent source of vitamin C, another antioxidant.
Naturally Sweet
Raspberries contain natural sugar that can satisfy your sweet tooth. Eat them by the handful or add them to a yogurt cereal bowl, oatmeal, muffins and more. We love them in our !
Other Things to Consider When Trying to Lose Weight
Before you start your weight-loss journey, consider your goals and motivation. For example, your goal might be to decrease your blood sugar or blood pressure in order to reduce your risk of developing type 2 diabetes or heart disease. You might also want to lose weight so that you can move more easily without discomfort or be able to chase your kids around the park.
Remember that weight loss is not about achieving a specific number on the scale. Rather, it's about achieving a lifestyle that involves a healthy diet, regular physical activity and other healthy habits, states the CDC.
Weight loss also doesn't happen overnight and requires commitment and lifestyle changes to maintain long-term. While most people focus primarily on nutrition and exercise when trying to lose or maintain weight, other lifestyle habits are just as important. This includes getting enough quality sleep on a regular and paying attention to your stressors.
Visit our Weight Loss page to find answers to common questions and meal plans to inspire you to make informed choices.
It's important to note that if you have a history of disordered eating or eating disorders, dieting can be a risk factor for triggering your symptoms. We recommend you talk to your primary care provider or a registered dietitian to support you in reaching your health goals. And if necessary, they can also refer you to appropriate behavioral health professionals.
The Bottom Line
Contrary to what some diets tout, trying to lose weight does not mean you have to give up fruit. Raspberries are a favorite fruit to support weight loss because they're low in calories and high in fiber, plus they're oh-so-sweet to satisfy a sweet tooth. Check out our Healthy Raspberry Recipes to explore different ways to eat these delicious fruits.
