Do Oranges Make You Fat (+ 4 fruits than can)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Anny March PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
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In this brief article, we will answer the question, “do oranges make you fat?” We’ll also tell you how oranges are a powerhouse of nutrients, how they can help sustain various bodily functions, and four fresh fruits that are good for adding on a few pounds.
Do Oranges Make You Fat?
Yes, consuming too many oranges can make you fat; however, this is very unlikely.
Eating large amounts of oranges can cause some amount of weight gain since oranges do contain calories. But because of their high fiber content and low energy density, oranges don’t usually make you fat (1). Furthermore, this fruit is a source of bioactive compounds, such as flavonoids, coumarins, limonoids and carotenoids (2).
Being low in calories and rich in nutrients and vitamins, oranges can actually help you burn belly fat.
Are Oranges Good For Weight Loss Then?
Yes! Oranges are extremely filling and provide the body with the same benefits as grapefruits or lemons and grapefruit. In fact, research shows that oranges are four times more filling than croissants and twice as filling as muesli bars. Equivalent loads of different nutrients can have different effects on satiety, thermogenesis, carbohydrate and fat storage. Making more satiating food choices could help lowering caloric intake and consequently reduce weight (1).
Oranges also help satisfy sweet cravings due to their high natural sugar content, making them a healthier alternative to artificial sugars that contribute to unhealthy weight gain and related problems.
Studies also indicate that citrus polyphenols could assist in the management of obesity, since they cause a reduction in adipocyte differentiation and a reduction of the lipid content in the cell. Besides the effect on adipose tissue, flavonoids can also act in the management of obesity by interfering in the control of hunger and satiety (2).
Moreover, oranges can also help boost metabolism, which is widely linked to promoting weight loss.
What Is The Nutrient Profile Of Oranges?
A single orange (140 grams) contains (3):
- 66 calories
- 86 percent water by weight
- 1.3 grams of protein
- 14.8 grams of carbohydrates
- 12 grams of sugar
- 2.8 grams of fiber
- 0.2 grams of fat
- 92 percent of the Daily Value (DV) for Vitamin C
- 9 percent of the DV for Folate
- 5 percent of the DV for Calcium
- 5 percent of the DV for Potassium
A medium-sized orange contains about 62 calories, which makes them a more diet-friendly food. A cup of orange slices contains 85 calories, whereas a cup of orange juice provides 122 calories.
What Makes Oranges So Beneficial To Health?
The fiber content of oranges maintains a healthy weight, mainly because fiber makes food more filling and reduces the need for snacking unnecessarily between meals. As with other foods, fiber shortens transit times through the gut and produces high tool weights. Possibly more important, however, is the capacity of the bacterial flora in the large bowel to ferment the fiber. Because of its “bulk” effect, fiber enhances glycemic control, reduces serum cholesterol levels and promotes satiety (2). A medium-sized orange contains about 3.1 grams of fiber, i.e 12 percent of the DV for fiber. Fiber also keeps the digestive tract healthy and reduces the risk of chronic diseases, such as:
- Obesity
- Heart disease
- Type II diabetes
- Cancer
Since oranges contain high quantities of water, they are considered to be low in energy density (calories per gram) as compared to fruits rich in sugar and fat. Consuming low energy-density foods helps with weight loss since you consume greater amounts of food without exceeding your restricted daily caloric intake.
Oranges are also rich in vitamin C, the water-soluble nutrient that improves immune function, promotes iron absorption, stimulates collagen synthesis, softens and protects blood vessels, improves blood circulation, and helps various other important bodily functions.
Oranges also contain the B vitamin Folate, which plays an essential role in metabolism and placental and fetal development, and thiamine (vitamin B1).
Last but not least, oranges contain over 170 different types of phytochemicals and more than 60 flavonoids. Both these compounds are known to be potent anti-inflammatory and antioxidant agents.
The major phytochemicals in oranges are the terpenes and phenolic compounds, which possess anti-inflammatory and anti-carcinogenic activity. Carotenoids and limonoids are terpenes that are released in the processing of juices. Citrus is the main source of specific nutrients such as flavanones (hesperetin and naringenin, usually present as glycosides) and the carotenoid cryptoxanthin, which are not present in other fruits in significant quantities. Flavonoids also have a role in cardiovascular protection, inhibiting the formation of atheroma in many steps of its pathogenesis (3).
How Many Oranges Should You Eat Every Day?
Eating two to three oranges daily can provide you with the recommended dosage of nutrients required to boost your health and vitality.
TIP: a healthy and intuitive way of including oranges in your daily dietary regime is to spread orange slices over your regular salad. Their sweetness very aptly complements the savory salad ingredients including green vegetables, chicken, fish, cheese, and nuts, and also boosts the entire nutrient profile of the bowl.
So, What Fruits Can Make You Fat?
Citrus fruits are very low in fat, ranging from 0.1 to 0.31 per 100 g, which is located in the seeds and flavedo. The carbohydrate content (including sugars) ranges from 8.4 to 10.5 g per 100 g of the edible portion. The total sugars range from 3.2 to 8.5 g per 100 g. That is considered low when compared with other fruits (3).
If you’re looking to gain a few pounds, here are four fresh fruits that can help you gain weight:
- Bananas (118 grams provide 105 calories, 0.4 grams fat, and 27 grams carbs)
- Avocados (110 grams provide 161 calories, 15 grams fat, and 8.6 grams carbs)
- Coconut (28 grams provide 99 calories, 9.4 grams fat, 4.3 grams carbs)
- Mangoes (165 grams provide 99 calories, 0.6 grams fat, 25 grams carbs)
Although these fruits are relatively low in calories, they can help in gaining weight because of their high carbohydrate or fat contents.
Conclusion
In this brief article, we answered the question, “do oranges make you fat?” We also told you how oranges are a powerhouse of nutrients, how they can help sustain various bodily functions, and four fresh fruits that are good for adding on a few pounds.
If you have any more questions or comments please let us know.
Other FAQs about Oranges that you may be interested in.
How to tell if orange is spoiled
References
- Holt, Susanne HA, et al. A satiety index of common foods. Europ j clin nutr, 1995, 49, 675-690.
- Nakajima, Vânia Mayumi, Gabriela Alves Macedo, and Juliana Alves Macedo. Citrus bioactive phenolics: Role in the obesity treatment. LWT-Food Sci Technol, 2014, 59, 1205-1212.
- Codoñer-Franch, Pilar, and Victoria Valls-Bellés. Citrus as functional foods. Curr Topics Nutrac Res, 2010, 8.
