The 3 Fruits That Can Reduce the Risk of Obesity

healthy foodYou may want to add plums, peaches and nectarines to your healthy food grocery list if you want to fight off obesity and obesity-related diseases. New research from Texas A & M AgriLife found that these stone fruits can potentially help to fight diabetes and cardiovascular disease, both of which are associated with obesity.

Fruits and Vegetables for Weight Loss


Dr. Luis Cisneros-Zevallos states that the compounds that are found in these stone fruits could help to combat metabolic syndrome. Metabolic syndrome is a condition in which obesity and inflammation lead to a multitude of other serious health conditions. He states that stone fruits contain phenolic compounds that have anti-obesity, anti-inflammatory and anti-diabetic properties and may also reduce the oxidation of bad cholesterol (LDL) which is associated with cardiovascular disease. He states that these fruits are unique because the mixture of the bioactive compounds in the fruit works at the same time within different components of the disease – including obesity, inflammation, diabetes and cardiovascular disease.

Try This Healthy Food, Too

The stone fruits studied in the current research all contain a minimal amount of calories and are considered healthy food options. A plum contains about 30 calories. In addition to having minimal calories, plums also contain calcium, potassium, copper, zinc, vitamin A, vitamin C and vitamin K. All of these additional components make it a nutritious, healthy food. Another healthy food that this study mentions is a peach. A medium sized peach contains about 58 calories as well as calcium, niacin, magnesium, potassium, phosphorus, vitamin C and vitamin A. A medium sized nectarine contains approximately 62 calories as well as calcium, magnesium, phosphorus, potassium, vitamin C, vitamin A and vitamin K. In general, fruits and vegetables contain modest amounts of calories and can be consumed regularly as part of a healthy diet. In addition to minimal calories, fruits and vegetables also contain vitamins and minerals that are essential for good health. Instead of munching on chips and dip, try snacking on a variety of fruits and vegetables to satisfy your mid-day hunger.

Funding for the studies of health benefits of stone fruit are funded by the California Tree Fruit Agreement, The California Plum Board, the California Grape and Tree Fruit League and the Texas Department of Agriculture. This may raise concern for some readers, however, you should keep in mind that adding healthy food containing lots of fresh fruits and vegetables (which can include plums, peaches and nectarines) into your diet will help to satisfy your hunger with fewer calories than junk food, thereby helping to decrease your risk of obesity. Future, independent, research should look at whether the benefits of stone fruits found in this current study are reproduced in additional testing.