An Overview of White Dragon Fruit
White dragon fruit, also known as pitaya, is a brightly colored, sweet tasting fruit filled with nutrients and potential health benefits. The white flesh dragon fruit is low in calories while providing fiber, antioxidants, and vitamins and minerals such as vitamin C, calcium, and iron. Read on to learn all about dragon fruit nutrition facts, how to eat it, and how it may positively impact your health.
Appearance and Flavor
White dragon fruit has a bright pink reddish outer skin with green scale-like leaves. The inside flesh is white with tiny black seeds dispersed throughout. The white pitaya fruit has a light sweet taste, often described as a combination of a kiwi and a pear, with a crunchy texture filled with moisture.
Nutrition Facts
Dragon fruit is low in calories, high in fiber, and packed with essential vitamins and minerals. A 100 gram serving contains:
- Calories: 60
- Fiber: 3 grams
- Vitamin C: 34% of the RDI
- Iron: 10.6% of the RDI
- Magnesium: 12% of the RDI
- Antioxidants like betalains
Its high nutrient and low calorie density makes dragon fruit a great choice for a nutrient packed low calorie snack or addition to a well balanced diet.
Potential Health Benefits
Research on white dragon fruit is still emerging, but early studies suggest it may positively impact:
Weight Loss
The high fiber and high water content of white dragon fruit may help increase feelings of fullness and reduce appetite. One study found eating pre-meal dragon fruit snacks resulted in fewer calories consumed at the meal.
Heart Health
The antioxidant lycopene found in white dragon fruit has been linked to reduce risk factors associated with some heart diseases when eaten regularly. More research is still needed specifically on dragon fruit.
Blood Sugar Regulation
Early evidence suggests the type of carbohydrates and fiber in white dragon fruit may help slow the release of sugars into the bloodstream, having a stabilizing impact on blood sugar levels.
Digestive Regularly
Fiber moves slowly through the body undigested, adding bulk stool to promote regular bowel movements. Getting more fiber from fruits and veggies may help relieve constipation.
Immune Function
Dragon fruits high amount vitamin C, antioxidants, and other nutrients help support and maintain a healthy immune system function.
How to Eat Dragon Fruit
Getting to enjoy white dragon fruit is easy. Follow these simple steps:
- Cut dragon fruit in half or in slices. Use a sharp knife to slice off both ends and cut down the middle.
- Scoop out and eat! Use a spoon to easily scoop white dragon fruit flesh out of skin. Enjoy on its own or pair it with yogurt, oatmeal, smoothies, salads and more.
- Store any unused portion covered in the fridge for 2-3 days.
Simple Serving Ideas
Dragon fruit is extremely versatile. Combine it with sweet and savory dishes in creative recipes like:
- Dragon fruit smoothie bowls
- Fruit salsa dipping sauce
- Sweet chilled dragon fruit soup
- Grilled shrimp skewers with dragon fruit
- Dragon fruit banana pancakes
Potential Downsides
Dragon fruit is generally considered safe for most people to eat. However, there are some things to keep in mind:
- Pesticides: Being imported, dragon fruit may be high in pesticides if not organic. Consider buying organic.
- Sugar content: While low glycemic, it does contain natural sugars. Portion for diabetics.
- Allergies: Dragon fruit allergy is rare but possible for those with latex sensitivities.
The Bottom Line
Dragon fruit, also called white pitaya, provides high amounts of fiber, antioxidants, and essential vitamins and minerals like iron, magnesium vitamin C in a low calorie, sweet tasting tropical fruit. While more research is still needed, regularly eating this exotic superfood shows promising health benefits that may help fight disease, lose weight, and boost immunity.
FAQs
What does dragon fruit taste like?
Dragon fruit has a very mild, sweet taste. It's like a combination of a kiwi and a pear, with a light sweetness and crunchy texture filled with moisture.
Is dragon fruit good for weight loss?
Yes, dragon fruit may aid weight loss in a few ways. It's low in calories and high in fiber which helps you feel fuller. The high water content also helps fill you up without packing in calories. Dragon fruit is low glycemic and may help regulate blood sugar which can reduce food cravings.
How do you cut and eat dragon fruit?
Cut both ends off with a sharp knife, stand upright, and slice down the middle. Use a spoon to scoop out the sweet white flesh dotted with tiny black seeds. Enjoy the flesh as-is or pair it with yogurt, fruit salads, smoothies, pancakes and more.
Is white or red dragon fruit healthier?
Both red and white fleshed dragon fruits provide similar amounts of key antioxidants, fiber, vitamins and minerals. Choose either variety for a tasty, nutritious tropical superfruit treat.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment