Does Pineapple Juice Make You Lose Weight?
If you are thinking about following the pineapple diet, or using pineapple juice for weight loss, I strongly recommend you read this.
Pineapples are tasty, healthy, and nutritious fruits with many potential benefits. Nevertheless, they also contain lots of sugar and are unlikely to help you lose weight. Still, pineapple diets are so popular, that I just had to investigate if there is any scientific evidence in their favour.
Interestingly, there are a few ways pineapple juice could support your weight loss efforts. The weight loss benefits of pineapple juice include:
Table of contents
Pineapple juice benefits for weight loss
Affects fat metabolism
Could help reduce cholesterol
Can help reduce constipation
Contains Bromelain
Nutritional value and glycemic index
FAQ
1. Affects fat metabolism
According to a recent animal study, pineapple juice has anti-obesity effects (1). Among other things, the researchers claimed that pineapple juice affects fat metabolism. More specifically, it could increase fat burning and decrease fat accumulation.
Other potential benefits of pineapple juice according to this study included, reduced liver fat accumulation, reduced BMI, decreased insulin and leptin levels, and more.
These positive effects were achieved without any obvious negative side-effects.
Honestly, the results and conclusions of this study almost sound too good to be true.
One major problem with the study design, was that they did not have a control with an obese rat on high fat diet, that did not receive pineapple juice. Because of this, it is difficult to isolate the effects of pineapple juice alone.
Follow the link to the study, for more details.
2. Could help reduce cholesterol
3. Can help reduce constipation
Pineapple juice has laxative properties. It contains water and fibre, which support a healthy digestion and help against constipation. In addition to that, pineapples also contain a protein-digesting enzyme called Bromelain (4).
Bromelain can be very effective at preventing constipation, especially for people who eat lots of protein, like those on the keto diet. So if you are eating lots of protein and are feeling bloated because of it, pineapple juice could help get rid of the bloating and bring you one step closer to a flat stomach.
4. Contains Bromelain
The main reason why people think pineapple helps burn fat, is probably because it contains an enzyme called Bromelain. Bromelain is commonly available in supplements, with manufacturers often claiming it is beneficial for weight loss.
As mentioned above, Bromelain may help improve digestion, but apart from that there is not enough evidence to conclude its effectiveness for weight loss.
One in-vitro study does support the claim that that Bromelain can help increase the break down of fat and decrease the accumulation of new fat cells (5).
A recent animal study claims that Bromelain could help reduce fasting blood glucose, cholesterol, and triglyceride levels (6).
Bromelain has many other potential health benefits, including helping against osteoarthritis, oedema, anti-inflammatory and cardiovascular benefits, that are much better understood (7).
Nutritional Value of Pineapple Juice
Is fresh pineapple juice better than canned? Here is a comparison of the nutritional value of canned pineapple juice vs raw pineapple.
|
Nutrient |
Pineapple juice, canned or bottled, unsweetened (per 100g) |
Pineapple, raw (per 100 g) |
|
Calories (kcal) |
53 |
50 |
|
Water (g) |
86.4 |
86 |
|
Carbohydrates (g) |
12.9 |
13.1 |
|
Sugars, total (g) |
9.98 |
9.85 |
|
Sucrose (g) |
1.53 |
5.99 |
|
Glucose (g) |
4.65 |
1.73 |
|
Fructose (g) |
3.81 |
2.12 |
|
Lactose (g) |
0 |
0 |
|
Maltose (g) |
0 |
0 |
|
Galactose (g) |
0 |
0 |
|
Dietary Fiber (g) |
0.2 |
1.4 |
|
Protein (g) |
0.36 |
0.54 |
|
Total lipid (g) |
0.12 |
0.12 |
|
Fatty acids, saturated (g) |
0.008 |
0.009 |
|
Fatty acids, monounsaturated (g) |
0.014 |
0.013 |
|
Fatty acids, polyunsaturated (g) |
0.042 |
0.04 |
|
Cholesterol (mg) |
0 |
0 |
|
Source |
Fresh is usually better than canned, but in this particular case the difference is not big. The total amount of calories in canned pineapple juice and fresh pineapple is similar, however the types of sugar they contain are very different. Also fresh pineapple contains more dietary fiber and protein, than canned juice.
Keep in mind, that the table above shows the nutritional value of unsweetened pineapple juice. Very often, the canned juice in supermarkets contains lots of added sugar, which significantly increases the total calories and the glycemic index of the food.
While searching for the nutritional values, I did not find a trustworthy source about the nutritional value of fresh pineapple juice. It should be similar to fresh pineapple, but with less dietary fiber.
Glycemic Index of Raw Pineapple vs Canned Pineapple
From the table above, we see that canned pineapple juice had significantly more glucose, compared to raw pineapple. Since glucose has a higher glycemic index than sucrose, we expect the canned juice to have a higher glycemic index too. But that is not always the case.
The glycemic index and the sugar content also depend on other factors, such as how ripe the fruit is, climate conditions, etc. For example, some sources report that raw ananas has a GI of 64.5 (8), while other sources report a GI around 82 (9). The same is also likely the case with canned pineapple.
How much pineapple juice should I drink a day to lose weight?
There is no set amount of how much pineapple juice is necessary for weight loss. When trying to lose weight, try to make sure the pineapple is part of a balanced and healthy diet. Keep in mind that since it contains sugar, drinking too much pineapple juice can actually make you gain weight. So consume in moderation.
When should I drink pineapple juice for weight loss?
You can drink pineapple juice whenever you want, depending on your personal preferences. But the best time to drink pineapple juice for weight loss, is probably after a meal, instead of dessert. Drinking pineapple juice at the end of the meal, instead of eating dessert, could help you consume less calories and feel less hungry.
What are the side effects of pineapple for weight loss?
Pineapple juice is usually safe when consumed with moderation, and does not have many side effects. Nevertheless, it is not safe for everyone and sometimes it can cause unwanted side-effects in people. These are usually related to stomach upset, unusual taste in mouth, or allergic reactions.
Does pineapple juice help with belly fat?
Pineapple juice contains the enzyme Bromelain, which could help with digestion and feeling less bloated. Fresh juice also contains vitamin C and other antioxidants, which could help against fat. But there is no evidence that it targets belly fat specifically.
Does pineapple juice cause weight gain?
Pineapple juice contains sugar, so when consumed in high quantities it causes weight gain. If you drink pineapple juice, it is important to make sure it is a part of an overall healthy and balanced diet.
Does pineapple juice make you poop?
Pineapple juice has laxative properties and helps stimulate bowel movements. The water, fibre, and Bromelain found in pineapple juice can all help your digestion. Different people react differently to pineapple though, for some the laxative effects are very strong, while others barely feel a difference.
Does pineapple juice have vitamin C?
Pineapple juice contains plenty of vitamin C, in fact 100 g of raw pineapple contain 47.8 mg of vitamin C (10). But pineapple juice still has less vitamin C than orange juice.
Whereas 100 g of raw pineapple contains 47.8 mg of vitamin C (11), 100 g of raw oranges contain around 53.2 mg vitamin C (12).