Are Tangerines a Good Snack for Weight Loss Goals?

The Nutritional Benefits of Tangerines for Weight Loss

Tangerines are a small citrus fruit that pack a nutritious punch. With only 50 calories per fruit, tangerines are an excellent low-calorie snack for those looking to lose weight. But are tangerines actually good for weight loss? Let's take a closer look at the specific nutrients found in tangerines and how they can support a healthy weight loss diet.

Low in Calories and High in Fiber

One of the biggest benefits of tangerines for weight loss is their low calorie and high fiber content. A single tangerine contains only 50 calories, making it a guilt-free snack you can enjoy anytime. Tangerines are also fat-free and contain 2 grams of dietary fiber per fruit - nearly 10% of the daily recommended value.

Fiber plays a key role in weight loss because it slows digestion, keeps you feeling full for longer after eating, and supports healthy blood sugar control. The fiber in tangerines can help curb cravings and overeating by promoting lasting fullness.

High Water Content for Hydration

Tangerines are made up of 85% water, giving them a naturally high water content. All those fluids make tangerines very hydrating. Proper hydration supports weight loss in several ways.

First, being well hydrated prevents overeating and snacking caused by mistaking thirst for hunger. Second, staying hydrated boosts metabolism and supports efficient fat burning. Water is required for every bodily process, so not getting enough can actually slow metabolism.

The high water content in tangerines makes them a weight loss friendly snack that hydrates your body and curbs hunger between meals.

Nutrients That Support Fat Burning

In addition to being low in calories and high in satiating fiber, tangerines contain key nutrients that directly support the fat burning process. These nutrients include vitamin C and antioxidants.

A single tangerine provides over 20 milligrams of vitamin C - 35% of the recommended daily intake. Vitamin C plays a role in fat burning because it's needed to properly absorb the amino acid carnitine. This amino acid is required to transport fat into cells where it can be burned for energy.

The antioxidants in tangerines, including vitamin C and beta-carotene, protect cells from harmful free radicals. Oxidative stress caused by these molecules can actually disrupt normal metabolic function and interfere with fat burning. The antioxidants in tangerines neutralize these threats.

Are Tangerines Better for Weight Loss Than Other Fruits?

Tangerines provide clear nutritional benefits for those trying to lose weight - but how do they compare to other fruits? Are tangerines the best fruit choice for weight loss and fat burning?

Tangerines vs. Oranges

Tangerines are closely related to oranges, but they tend to be smaller and sweeter. A tangerine contains a bit less sugar and calories than an orange, with 11 grams and 50 calories versus 14 grams and 65 calories.

Both oranges and tangerines contain vitamin C, fiber, and antioxidants beneficial for weight loss. Ultimately tangerines edge out oranges slightly when it comes to supporting a calorie deficit due to their lower calorie count.

Tangerines vs. Apples

Compared to apples, tangerines pack way more vitamin C in a lower calorie package. One small apple has 95 calories - nearly twice a tangerine - but only 4 milligrams of vitamin C. For fat burning, tangerines beat out apples.

However, apples have about 4 grams of fiber per fruit compared to 2 grams in a tangerine. So while tangerines support healthy blood sugar control due to their low glycemic impact, apples may be more filling.

Tangerines vs. Berries

Berries like strawberries and blueberries contain even more antioxidants than tangerines and can promote fat burning. And because berries are so low in sugar and calories, even in fairly large amounts, they don't tend to hinder weight loss.

However, berries lack the vitamin C punch of tangerines at only 9 milligrams per cup. They also don't contain much fiber or easily available carbohydrates for energy.

For these reasons, tangerines can complement berries nicely as part of a balanced, weight loss diet. Berries provide different antioxidants, while tangerines offer key vitamin C, fiber, and natural sugars.

Healthy Ways to Eat Tangerines for Weight Loss

Tangerines make a quick and convenient snack all on their own. But there are also lots of tasty ways to incorporate them into recipes and meal preps to amplify their weight loss benefits.

Tangerine Arugula Salad

For a refreshing, nutritious lunch or dinner, combine tangerine slices with baby arugula, slivered almonds, and avocado. Top with a lemon vinaigrette.

Arugula provides compounds called glucosinolates that support liver function and fat metabolism. The added fats from the avocado help your body properly absorb the antioxidants and fat-soluble vitamins in the tangerines and lemon juice.

Yogurt Tangerine Smoothie

Blend tangerine segments and juice with plain Greek yogurt, ice, and orange juice concentrate for a decadent breakfast or snack. The combo of protein and produce helps balance blood sugar while providing fat-burning vitamin C.

Tangerine Infused Water

One of the easiest ways to hydrate and suppress appetite between meals is to drink fruit-infused water. Simply add tangerine wedges and mint leaves to a pitcher of water. Let infuse in the fridge overnight.

Sipping this refreshing beverage throughout the day is an effortless way to increase antioxidant and water intake for better fat burning.

Potential Downsides of Tangerines for Weight Loss

While tangerines are nutritious and can support a weight loss diet, there are some potential downsides to consider:

May Spike Blood Sugar

Despite their fiber content, tangerines are fairly high on the glycemic index scale. This means consuming them can cause rapid rises and dips in blood sugar for some people. These blood sugar fluctuations may enhance appetite and cravings, working against weight loss.

Easy to Overeat

Tangerines are small, naturally sweet, don't require peeling, and are thus quite easy to overeat. Consuming too many extra calories from any source, even a healthy food, can sabotage your calorie deficit and fat loss progress.

To avoid overdoing it, stick to 1-2 tangerines per snack or create recipes that combine them with protein, healthy fat, and fiber.

May Cause GI Upset

Some people experience gas and abdominal pain from eating fresh citrus fruits like oranges and tangerines. This gastrointestinal distress can come from difficulty digesting the combination of sugars and acids in the fruit.

If tangerines irritate your stomach, try eating them cooked or baking them into recipes instead of raw. Cooking helps break down the sugars and acids.

The Bottom Line

Tangerines are very diet and weight loss friendly. With only 50 calories apiece and stellar nutrition, tangerines make the perfect healthy snack. Their high fiber keeps you full, while vitamin C facilitates fat burning. Other antioxidants reduce oxidative damage and fight inflammation for better metabolic health.

Compared to other fruits, tangerines tend to be lower in calories and higher in nutrients directly involved in fat oxidation. But combining tangerines with lower glycemic choices like berries can provide the most balanced nutrients for lasting energy and appetite control.

While eating too many tangerines or any fruit could hinder weight loss, incorporating a few servings into your daily diet can support fat burning and healthy digestion. So don't be afraid to enjoy the sweet tang of fresh tangerines as part of balanced diet geared toward losing those extra pounds.

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.