Tomatoes are good for weight loss as they are among the healthiest foods you can eat for fat burning and general body wellness. They are an excellent source of protein, minerals, dietary fiber, and vitamins.
Before 1893, tomatoes were being classified as fruits, but later as vegetables by the United States governments. Either way, research shows tomatoes or tomato juice have lots of impressive benefits including being good for weight loss.[1, 2]
In this article, we explain the reason for eating tomatoes, why tomatoes are good for weight loss, the health benefits of tomatoes, and how to eat them for weight loss.
What is the reason for eating tomatoes?
The main reason for eating fruits and vegetables like tomatoes is to prevent the body from getting various ailments. Tomatoes contain many phytochemicals and these compounds help to protect and keep the entire body system going smoothly. As a result, it’s very important to consume plenty of vegetables in your food regimen because of the vitamins and mineral content.
Why are tomatoes good for weight loss?
Tomatoes (fresh, raw and cooked) or tomato juice are researched to be good for quick weight loss due to the following reasons…
1. Tomatoes are low in calorie
One of the simplest and effective ways to lose weight faster is to reduce your calorie intake by eating low-calorie foods. Tomatoes are nutritious and rich in essential nutrients such as minerals, vitamins, protein, and fiber. They are also low in calories. One medium-sized (123g) tomato contains about 24 calories while one large tomato (182g) has up to 33 calories. [3, 4]
A tomato breakfast or lunch meal commonly consists of one to two fresh/raw large tomatoes which sum up to 66 calories. So by adding 1-2 tomato vegetables to your diet daily, you are sure of eating less than the required calories for a day while shedding those extra pounds off. The recommended daily calorie intake for women is 2,000 while men is 2,500. 
2. Tomatoes are high in fiber
Fiber is super filling and can aid quick weight loss. Tomatoes are rich in fiber which include soluble and insoluble fiber. The soluble fiber in tomatoes helps reduce your calorie intake by keeping you full for a longer time and automatically reducing your cravings. It also acts as a food source for the good gut bacteria. Like soluble fiber, the insoluble fiber in tomatoes controls body weight and keeps the digestive system free from constipation, hemorrhoids and fecal inconsistency.
One medium-sized(100g) tomato provides approximately 1.5grams. Diets rich in tomatoes can help keep your appetite at bay while ensuring your weight is in check.
3. Tomatoes have a low glycemic index(GI)
Foods that have a low GI are typically good for weight loss as they help to reduce the spike in your blood sugar level. the glycemic index of tomatoes is just 38 which is relatively low when compared to the GI score of 55 approved for low GI foods. As a result, tomato diets can help with weight reduction and blood sugar levels. [7, 8, 9, 10]
4. Tomatoes are rich in antioxidants
Tomatoes are rich in powerful antioxidants that may be good for weight loss. Antioxidants are very useful to the body as they repair damaged cells and aid the immune system. Lycopene, a vital antioxidant mostly found in tomatoes can help fight cancerous cell formation, weight gain and other kinds of health conditions such as heart disease, oxidative stress, and premature ageing. Lycopene alongside beta carotene, Naringenin and chlorogenic are the main plant compounds you can find in tomatoes.
Furthermore, tomatoes are also high in vitamins A and C, this fruit is also cholesterol-free. The vitamins present in this fruit is good enough to keep individuals of all ages healthy. Reports from medical researchers show that one medium or large tomato a day is enough to provide the daily vitamin C requirement in the human body. Intake of high levels of vitamin C helps the body to naturally increase its immune system.
Folic acid is contained in fresh or cooked tomatoes. It is considered a vital component responsible for aiding the recovery of the human body cells. Other nutritional elements like sodium phosphorus, calcium, magnesium, oxalic acid, sulfur, vitaminK1, vitamin B9(folate), vitamin E and vitamin K (Potassium) can also be found in a single tomato.
Tomatoes or its juice are highly beneficial to the heart and can be used to treat many health conditions including high blood pressure(HPB). Though not the same for many vegetables and fruits, a number of health benefits of tomatoes mainly get boosted as soon as they are being cooked. Cooked tomatoes mostly help in the prevention of prostate cancer which commonly affects men who are 50 years of age and beyond.
5. Tomatoes are low in carbs
Tomatoes are low in carbs. Studies have proved that foods low in carbs can significantly help with weight loss. One large tomato contains 7grams. Obese or overweight people who want to lose weight can achieve this by adding one or two tomatoes to their diets daily.
6. Tomatoes contain protein
Protein is an essential nutrient that helps build and repair tissues including shaping cell walls. About 10 to 35 percent of calorie comes from protein. Just like carbs, protein offers 4 calories per gram. Tomatoes may not be a high source of protein as it contains about 2 grams per serving which can lead to calorie deficit in your body and then weight loss.
7. Tomatoes are good for digestion
Indigestion or constipation can cause you to gain unwanted weight. Eating tomatoes rich diets can help you have good and easy digestion. Good digestion does not only facilitate healthy bowel movements, but it also hastens your weight loss journey. So to lose weight, add tomatoes to your everyday diet.
Additionally, eating tomatoes may also help to prevent diarrhoea and reduce the levels of cholesterol, triglyceride and fat deposits in the blood vessels.
8. Tomatoes can boost metabolism
Eating tomato-rich diets offers a lot of health benefits of which boosting metabolism is one of them. Having a higher metabolism means losing more weight and gaining more energy. A study showed that tomatoes may increase the resting energy in the human body as a result demand more calories and causes weight loss.
Health benefits of tomatoes
Tomato or its products have countless health benefits recognized throughout the medical world. Its low-calorie content made many consider it as an excellent food for people who want to lose weight and improve their overall health. Due to their nutritional benefits, tomatoes are mostly termed and used as a medicinal food. The benefits of this fruit-vegetable include:
Tomatoes are used as a skincare alternative because of the antioxidants it contains. It brightens dull skin and other skin imperfections because of the vitamin C it contains. The calorie content of tomatoes makes it a favorite alternative for skincare. It also contains vitamins A, C, E, K, B1, B6, B3, B2, iron, manganese, and potassium. These components are necessary for building healthy skin. These natural acidic properties of tomato rid the skin of excess oil and also take off the natural dead cells, shrunk pores, and also tones skin.
Lycopene antioxidant found in tomatoes has been researched to be potent for heart health including heart attacks and strokes Instead of taking a lycopene supplement, it’s more healthy to source it from fresh tomatoes studies. Lycopene if high in the blood helps to lower death rates in people with metabolic syndrome, a combination of risk factors that increase the chance of developing heart disease, diabetes and stroke.
Laboratory researches have shown that tomatoes and its products can help prevent certain cancer such as prostate, breast, lungs and stomach cancers. This is owing to lycopene phytochemical present in tomatoes. Lycopene is a phytochemical that acts as a cancer-blocking agent that may help prevent carcinogens (agents that are involved in the formation of cancer) from interacting with other cellular components.[12, 13, 14, 15]
Aside from lycopene, other cancer-suppressing phytochemicals include beta-carotene, curcumin, epigallocatechin gallate, genistein, resveratrol, gingerol, capsaicin, and many more.
Eating tomatoes can also help…
- Support bone health
- Enhance Eye health
- Slow ageing
- Reduce blood sugar level
- Boost immune system
- Control diabetes
- Lower Cholesterol
- Lower high blood pressure (HBP)
How to eat tomatoes for weight loss
To eat tomatoes for weight loss, add them to all of your meals. For example;
- Include a fresh slice on every sandwich and in your wrap
- Garnish your salad with fresh baby tomatoes, diced tomatoes, or wedges
- Input raw chopped tomatoes to eggs and omelets
- Add them to your cottage cheese, pizzas, pasta, stir-fry, and kebabs
Garnishing your diets with tomatoes may be one of the effective and easiest things to do if you’re trying to lose weight. Because of the fiber and protein content, tomatoes can help keep you full and reduce your daily calorie intake. Moreso, tomatoes contain strong antioxidants including vitamins and minerals that can help protect you from unwanted health conditions. Hence, this fruit is generally good for consumption, adding them to your diets may just be a solution to burning out those extra fats in your body.
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