Tomatoes and Healthy Body Weight
Tomato products are a delicious component of a nutritious diet that supports healthy body weight. Studies also show that the powerful antioxidants in tomato products may also contribute to healthy weight management.
What is a healthy body weight?
A healthy body weight can be defined in many ways. It could be the weight at which a person feels energized and completes day to day activities with ease, or the weight that supports normal functions and keeps health markers like blood pressure within normal range. Body Mass Index (BMI) is another common way to categorize weight status. A BMI from 18.5-24.9 is considered healthy, a BMI between 25-29.9 signifies overweight, and a BMI ≥30 indicates obesity.1,2 Many factors, such as genetics, age, activity, diet, and environment, influence the number on the scale, so a healthy body weight can look different for each individual.1
How does weight influence health?
Rates of overweight and obesity are climbing each year across the globe, and are associated with many preventable chronic diseases.1 Maintaining a healthy body weight promotes overall physical and mental health, and reduces the risk of many chronic diseases like type 2 diabetes, hypertension, and heart disease. It can also improve mobility, increase energy levels, and boost mood.1,3
Maintaining a healthy body weight
Balancing energy in and energy out is key to balancing weight. Your body uses calories every day for normal functions like breathing, digestion, and movement. The diet provides energy from calories to fuel these functions. If calorie intake is higher than your needs, excess calories are stored as fat which causes weight gain.4 Consuming a nutrient rich, moderate calorie diet gives you plenty of energy for your day without tipping the balance toward weight gain. Eating patterns rich in fruits (like tomatoes!), vegetables, whole grains, and lean proteins are associated with healthy weight balance.4,5
Tomatoes fill you up without filling you out
Tomatoes are a low-calorie fruit, with a high water and fiber content. With just 18 calories per 100 grams (or about 33 calories in a whole large tomato) you can load up on this refreshing and flavorful fruit without putting a huge dent in your daily calorie needs. Additionally, water constitutes approximately 94% of a tomato’s weight, so a tomato-rich diet physically fills your stomach, which sends signals to the brain that you are full. Rich in fiber, tomatoes are doubly effective for appetite management.6-8 Fiber can slow the rate that your stomach empties, helping you feel fuller for longer. Fiber also promotes normal digestion and a healthy balance of good gut bacteria, which also plays a role in weight management.7,8
Tomato products are packed with antioxidants like lycopene and beta-carotene. (Heat processed tomato products have even more bioavailable lycopene than fresh tomatoes.) Research has discovered that regular dietary consumption of tomato products rich in lycopene and beta-carotene can inhibit inflammation in the body, a major contributor to weight gain.9-11 These powerful antioxidants may also inhibit processes involved in fat storage and accumulation. fat storage and accumulation. Beta-carotene may help reduce adipogenesis (the growth and accumulation of body fat cells), while lycopene may play a role in inhibiting lipogenesis (the synthesis and storage of fatty acids in fat tissue).10,11 This nutraceutical also promotes conversion of fat cells to the more metabolically active brown fat.12 In short, the antioxidants in tomato products aid in healthy weight balance.
From savory marinara to sumptuous tomato paste to juicy salsa, there is a tasty and convenient option for any taste buds. Grab your favorite tomato product and take a delicious step toward a healthier you!
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