“Pineapple is just as amazing for all around health as it is delicious,” says Breanna Woods, RD. “It’s a great source of antioxidants and an impressive list of vitamins and minerals.” Read on to learn more about pineapple, and when you should add it to your diet for a sweet treat that may also benefit your overall health.
May Reduce Blood Cholesterol A preliminary review of several tropical fruits describes lower serum lipid profiles, triglycerides, and low-density lipoprotein (LDL) in rats who were given pineapple extract every day for 30 days. The authors also noted better cardiovascular health and lower inflammation as a result.Human studies are needed to determine if these potential effects are similar in people.Decreased Inflammation Like other types of fruit, pineapple is high in antioxidants, a feature that may reduce inflammation in the body.While no single food can ward off inflammation, eating a diet full of antioxidant-rich foods like pineapple may reduce your lifetime risk of inflammatory diseases, such as autoimmune disorders, cancer, diabetes, cardiovascular disease, and liver and kidney diseases.Better Gastrointestinal Health Research suggests people who regularly include pineapple in their diet also have fewer bowel problems and overall better gastrointestinal function.This may be attributed to a naturally occurring enzyme in pineapple called bromelain. An in vitro study suggested that bromelain extracts reduced inflammation in the gastrointestinal tract, possibly leading to better outcomes in inflammatory bowel diseases and related cancers.However, more human studies are needed with pineapple consumption — and not just bromelain extracts — to confirm such findings.
Overall, there are promising health benefits associated with including pineapple in your diet. But remember that pineapple is best consumed as part of an overall healthy, balanced diet, and eating too much of a single fruit doesn’t provide all of the nutrients you need for better health.
And, if you’re actively trying to lose weight with the help of diet and exercise, pineapple may potentially support your efforts by helping with post-workout recovery. Last, if you trade your usual high-calorie dessert or sweet treat for lower-calorie pineapple, you may enjoy weight loss benefits. “Pineapple is also very sweet, which can help to satisfy cravings,” says Woods. “I love topping a burger with a grilled pineapple slice, or tossing some pineapple chunks on my flat top grill with teriyaki chicken, veggies, and rice,” says Woods.
Choose fresh, whole fruit.If you’re counting carbs, replace other high-carb foods with fruit, such as other starches or grains.If you’re following the glycemic index (GI), keep in mind that pineapple has a medium GI value.For the plate method, you can incorporate pineapple in a ½-cup serving along with a smaller serving of starchy foods, nonstarchy vegetables, and a protein.Pineapple is a good substitute for typical dessert foods.
“It’s possible — especially if you eat a lot of pineapple — to experience uncomfortable symptoms like nausea and heartburn,” Woods adds. “It can also irritate your tongue.”
