Know The Reasons Why Is Custard Apple Good For Weight Loss

Hello and welcome to another blog! There is an old saying that an apple a day keeps a doctor away but what about a custard apple? But what about custard apples? Today, we’re going to figure out if is custard apple good for weight loss just like another apple. 

Let’s explore together and find out if this fruit can be a helpful part of staying healthy and losing weight.

The custard apple is a green fruit with a cone-like form, leathery exterior, and sweet, creamy flesh inside.

Beyond its delectable flavor, custard apple also known as sitaphal has garnered attention for its potential contribution to weight loss plans. 

With its high fiber content, essential nutrients, and low-calorie profile, this fruit emerges as a powerhouse of potassium and many other minerals.

So please sit back and stick with me until the end of the blog, you will know everything about this amazing fruit.

Facts About Custard Apple!

Custard apples are heart-shaped or oval fruits with a bumpy green skin that turns slightly yellow or brown when ripe. 

• The creamy-white and soft texture, with black seeds scattered throughout, is known as custard apples.

• Botanically, the custard apple, also known as Annona reticulata is a large shrub, that belongs to the Annonaceae family.

• It is grown in tropical environments at high altitudes and is thought to have origins in

the Andes Mountains of South America.

• They are cultivated in countries like India, Australia, the Philippines, and parts of South America.

• If you talk about the uses of custard apples, they are also used in healthy smoothies, desserts, salads, or made into jams and milkshakes.

• Like other tropical fruits like banana and pineapple, sitaphal has a sweet flavor.

• In fact, custard apples are usually eaten fresh by scooping out the flesh with a spoon and discarding the seeds. 

6 Reasons Why Is Custard Apple Good For Weight Loss?

Here’s a breakdown of 6 reasons why custard apple is good for your health, and why you should add this tropical fruit to your diet:

1. Low-Calorie Fruit: 

Custard apple is a relatively low calorie fruit. A 100-gram serving of custard apple provides around 70-100 calories. 

• The major part of the calories comes from the simple carbs. Hence,  it does not contain any saturated fat or cholesterol.
• This is what makes them a suitable option for individuals looking to manage their calorie intake while still enjoying a naturally sweet fruit.

2. Rich In Dietary Fiber: 

Custard apples are a good source of dietary fiber, providing approximately 3-4 grams of fiber per 100 grams. 

• Fiber is known for keeping you full for a longer time, by slowing down digestion and prolonging the feeling of fullness. 
• This helps in controlling appetite and reducing overall food intake, resulting in weight loss.
• A healthy digestive system is crucial for weight loss as it helps eliminate waste and toxins efficiently.

3. Low Glycemic Index: 

Custard apples have a relatively low glycemic index (GI), which means they do not cause rapid spikes in blood sugar levels. 

• Foods with a lower GI can help reduce cravings and promote better control over hunger, that is the reason why is custard apple good for weight loss.
• Custard apples generally have a GI ranging from 54 to 58, classifying them as low to moderate GI fruit.

4. Contains Essential Nutrients: 

Custard apples are rich in essential nutrients like magnesium, copper, iron( 6-7 % of RDI per 100 grams), and potassium(382 mg per 100 grams).

• Incorporating foods rich in these nutrients can contribute to weight loss and prevent deficiencies. 
• These nutrients ensure that even when cutting calories for weight loss, the body still receives the necessary vitamins and minerals.

5. Natural Sweetness Without Added Sugars: 

Custard apples also contain natural sugars that provide sweetness without the need for added sugars or artificial sweeteners. 

• By choosing natural sources of sweetness, individuals trying to lose weight fast can reduce their intake of added sugars.
• By opting for the natural sweetness of custard apples, individuals can gradually reduce their cravings for highly processed or artificial sweets.

6. Good Source Of Hydration: 

By staying hydrated with water-rich foods like custard apples, individuals may reduce overeating. Because sometimes we may mistake thirst for hunger.

• Custard apples have a high water content, contributing to hydration and detoxing the body. 
• Staying hydrated is important for overall health and can help in weight loss by supporting metabolism.

How To Add Custard Apple Into Your Weight Loss Diet?

Now you know if is custard apple good for weight loss. The next question arises, how do add it to your meal plan? 

Well, incorporating custard apples into a weight loss diet can be both delicious and beneficial.

Here are some ways to add custard apples to your weight loss plan:

• In Smoothies: Add custard apple chunks to homemade smoothies. Combine them with other low-calorie fruits like berries, spinach, or kale. 

Blend with a source of protein like Greek yogurt or a plant-based protein powder for a satisfying and nutritious drink.

• In Salads: Incorporate custard apple slices into your salads for added sweetness and texture. They pair well with mixed greens, nuts, seeds, and a light vinaigrette dressing. 

• As A Dessert Option: Use custard apples as a healthier alternative to high-calorie desserts. Enjoy them as a simple dessert by scooping out the flesh with a spoon. 

Also, for added flavor, sprinkle a dash of cinnamon or a squeeze of lime juice on top.

• In Yogurt Or Oatmeal: Mix chopped custard apple pieces into plain yogurt or oatmeal for a nutritious and filling breakfast or snack. 

This adds natural sweetness and a creamy texture to these dishes without the need for additional sugar.

• As A Snack: You can also enjoy custard apples as a healthy snack between meals. Simply wash, peel (if preferred), and slice the fruit. 

Eating custard apples can help in dealing with cravings for less healthy snacks while providing natural sweetness and fiber.

• As A Topping: Use custard apples as a topping for pancakes, waffles, or whole-grain toast. Mashed custard apple can also serve as a spread on toast or as a filling for crepes.

Custard Apple Nutritional Profile

The reason why is custard apple good for weight loss is due to its nutrition profile.

Here is the table below with nutrients for custard apples per 100 grams based on general Nutritionix Data:

Nutrition	Amount per 100g
Carbohydrates	23.6 g (7% of DV)
Dietary Fiber	2.4 g
Sugars	20.8 g
Protein	1.5 g
Custard Apple Calories	94 kcal
Fat	0.3 g
Vitamin C	36.3 mg (61% DV)
Vitamin A	22 (2% DV)
Potassium	382 mg (8% DV)
Magnesium	21 mg (5% DV)
Calcium	22 mg (2% DV)
Iron	0.6 mg (3% DV)
Vitamin B6	0.1 mg (6% DV)
Vitamin B2 (Riboflavin)	0.1 mg (6% DV)
Phosphorus	27 mg (3% DV)

Note: Please note that this table offers a general idea of the nutritional content of custard apples per 100 grams. Value may differ based on the type and quality of the fruit.

Custard Apple Benefits For Overall Health

Here are 5  surprising benefits of custard apples for your health  apart from weight loss:

1. Rich In Antioxidants:

Custard apples are rich in antioxidants, including vitamin C, flavonoids, carotenoids, and kaurenoic acid. 

• These antioxidants play a pivotal role in reducing oxidative stress within the body. 

• Elevated oxidative stress levels are associated with various chronic diseases, such as cancer and cardiovascular issues. 

2. High In  Vitamin B6:

Vitamin B6, also known as pyridoxine, is in substantial amounts in custard apples. These neurotransmitters are closely linked to mood regulation.

• One of the biggest reasons why is custard apple good for weight loss and overall health is because it’s rich in essential vitamins and minerals.

• Custard apples offer approximately 24% of the daily recommended intake of vitamin B6 in a mere 160 grams.

• They support mental well-being by contributing to the production of these mood-elevating chemicals.

3. Reduces The Risk Of Arthritic :

Custard apples are a magnesium rich food. They offer potential benefits in reducing the risk of arthritis and rheumatism. 

• These conditions often result from acid deposits in joints. Magnesium’s presence in custard apples assists in maintaining the body’s water balance.

• Hence, sitaphal helps in removing excess acid from joints. This action not only supports joint health but also aids muscle strength.

4.  Anti-Cancer Properties:

Research suggests that custard apples contain flavonoids like catechin, epicatechin, and epigallocatechin, which have anti-cancer properties. 

• These compounds have shown promise in inhibiting the growth and reproduction of malignant cells. 
• Also, these compounds potentially offer preventive measures against certain cancers. 

5.  Anti-Inflammatory Benefits:

 Custard apples contain compounds like kauarenoic acid and other anti-inflammatory chemicals that play a role in conditions linked to chronic inflammation.

• Studies indicate that custard apples increase the production of catechin, and epicatechin which are known for their anti-inflammatory properties.

• These substances have the potential to help in lowering inflammatory levels such as C-reactive protein(the reason for body inflammation).

A Word From Fitelo On Is Custard Apple Good For Weight Loss

Custard apple calories, fiber richness, and nutritional nature make custard apples a standout fruit for individuals aiming to manage weight.

In conclusion, custard apples are rich in antioxidants like vitamin C, flavonoids, and carotenoids. 

Furthermore, custard apples contribute to immunity, bone health, and skin vitality, acting as a natural collagen booster and combatting signs of aging through their antioxidants.

Incorporating custard apples into a balanced diet offers not only delicious sweetness but also a wealth of nutrients that can positively impact overall well-being. 

Whether consumed as a snack, blended in healthy smoothies, or added to various recipes. Enjoy custard apple nutrition and flavor for those seeking to improve their health or lose weight.

Frequently Asked Questions

What Is The Calorie Content Of Custard Apples?

The calorie of custard apple per 100 grams is around 94 kcal, making them a relatively low-calorie option for a satisfying snack or addition to meals.

Are Custard Apples A Good Option For High-Calorie Desserts?

Yes, custard apples provide natural sweetness without added sugars and can serve as a healthier alternative to high-calorie desserts.

Are Custard Apples Good For Skin Health?

Yes, custard apples contain vitamins and antioxidants, including vitamin C, which may contribute to healthier skin. Antioxidants help fight free radicals, potentially slowing down the skin’s aging process.

Is Custard Apple Good For Diabetes?

It is advisable to eat custard apples in controlled portions, as they contain natural sugars, mainly fructose, glucose, and sucrose. 

Is Custard Apple Good For Weight Loss?

Yes, custard apples can help in weight loss due to their low-calorie content, high fiber, and natural sweetness, which can satisfy cravings for sugary snacks.

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Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.