Despite the name, blood oranges are quite pleasant. From the outside, they look like average oranges, but don’t be fooled as blood oranges can do wonders for weight loss. With such vibrant red flesh, these fruits are hard to miss. The natural pigments also give them a slight berry taste. Talk about a unique fruit!
Blood oranges can be enjoyed like traditional oranges – eat as is or make a smoothie. You can also chop it up and toss it in cereals, yogurt, or salads. Along with the tons of flavor, blood oranges give you these five benefits for weight loss.
5 Weight-Loss Benefits Of Blood Oranges
1. Blood Oranges Are Low In Calories
To lose weight, you must take in fewer calories than you burn. Low-calorie foods such as blood oranges will help you achieve that. One medium fruit has 62 calories.1 Compared to sweet treats, it’s a smarter snack because a single large square of cookies contains 227 calories!2
2. Blood Oranges Have Low Energy Density
Since blood oranges are so low in calories, they have a low energy density. This is the number of calories in relation to its serving. Therefore, frequently eating blood oranges won’t affect your caloric intake. It’d take four fruits to get as many calories as that one brownie. So, it’s the perfect guilt-free snack!
3. Blood Oranges Are High In Fiber
Blood oranges contain fiber, a carbohydrate that increases satiety. It keeps you full for a long time and the hunger doesn’t build up. As the day goes by, you’ll be less likely to binge eat and give in to cravings.3
A medium blood orange offers 3.1 grams of fiber.4 To boost your intake, pair it with oatmeal and other fresh fruits. However, don’t eat too much fiber too fast as it can lead to constipation, bloating, and digestive problems. Slowly increase your intake and drink lots of water.5
4. Blood Oranges Have No Added Sugar
Is your sweet tooth acting up? Enjoy a blood orange. It doesn’t have added sugar, but it’ll satisfy your hankering for something sweet. Remember, eating lots of sugar will hinder your weight-loss efforts. It brings in extra calories, which the body doesn’t need. Each day, on an average, Americans already consume 22 teaspoons of added sugar, so it’s important to cut back.6
5. Blood Oranges Prevent Weight Gain
Blood oranges get their color from anthocyanins. These pigments are also found in blueberries, cherries, and beets and might also play a part in reducing weight gain.
In a 2009 study in the International Journal of Obesity, mice were fed high-fat diets. Instead of water, they drank either blood orange juice or sweet orange juice. The blood orange group was resistant to fat accumulation and weight gain, unlike the sweet orange group. While anthocyanins are thought to play a role, researchers think that there are multiple components. More studies are needed to determine how blood oranges are so effective.7
Obviously, blood oranges aren’t “the secret” to weight loss. A well-rounded, wholesome diet is the key. Enjoy fruits and vegetables of all types and top it off with regular exercise. Also, blood oranges aren’t always in season. Typically, they can be found during the months of December through April.
|↑1, ↑4||Basic Report: 09200, Oranges, raw, all commercial varieties. United States Department of Agriculture.|
|↑2||Basic Report: 18151, Cookies, brownies, commercially prepared. United States Department of Agriculture.|
|↑3, ↑5||Fiber. Harvard T.H. Chan, School of Public Health.|
|↑6||Added Sugar in the Diet. Harvard T.H. Chan, School of Public Health.|
|↑7||Titta, L., M. Trinei, M. Stendardo, I. Berniakovich, K. Petroni, C. Tonelli, P. Riso et al. “Blood orange juice inhibits fat accumulation in mice.” International Journal of Obesity 34, no. 3 (2010): 578.|