Tomatoes have proven their worth to the world and are now highly popular and are a staple in numerous cuisines. They are added to many dishes such as pasta sauce, ketchup, soups and curries, salads, and cocktails. While often referred to as vegetables, tomatoes are technically the fruit of a flowering plant called Solanum lycopersicum. Americans also love to grow their own: Tomatoes are the most commonly planted home crop in the country, according to the University of Illinois Urbana-Champaign.
Tomatoes are filled to the brim with vital nutrients and are a nutritious food, containing up to 95% water and can support weight loss. As part of a healthy balanced diet, they may help you lower the risk of different diseases and improve your current condition. But does it really help you lose weight and how?
Nutritional Profile of Tomatoes
Tomatoes are packed full of a variety of nutrients. According to Kristin Gillespie, RD, a certified nutritional support clinician in Virginia Beach, tomatoes can help protect you against cancer and other chronic illnesses, improve blood pressure and overall heart health, and improve blood sugar levels in those with diabetes.
Per the USDA, one medium tomato contains:
- Calories: 22
- Protein: 1.08 grams (g)
- Fat: 0.2 g
- Carbohydrates: 4.78 g
- Fiber: 1.48 g
- Sugars: 3.24 g
- Calcium: 12.3 milligrams (mg)
- Iron: 0.3 mg
- Potassium: 292 mg
- Sodium: 6.15 mg
Tomatoes are rich in various antioxidants, including lycopene, which gives them their red color and offers several health benefits, says Trista Best, MPH, RD, a consultant with Balance One Supplements based in Georgia. She also notes that tomatoes contain some vitamin C, potassium, vitamin A, and folate.
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How Tomatoes Can Aid Weight Loss
Tomatoes can be a valuable addition to a weight loss diet due to several reasons. Here are five ways tomatoes can help you in your weight loss journey:
1. Low in Calories and High in Fiber
Tomatoes are incredibly low in calories, with a single medium tomato containing only around 18-22 calories, although they are low-calorie compared to many other foods. This makes them a great choice for those looking to reduce calorie intake. Additionally, they are rich in dietary fibre, which adds bulk to your meals and helps you feel fuller for a longer time. Fibre keeps you fuller for longer, which reduces cravings and aids in portion management. Feeling satisfied reduces your chances of overeating throughout the day.
2. High Water Content
Tomatoes have a high water content, which means they are hydrating and contribute to a feeling of fullness without adding significant calories. Proper hydration is essential for weight loss as it may help boost metabolism, reduce bloating, and develop a sense of fullness. Staying hydrated is crucial for overall health and can also aid in weight loss by reducing the likelihood of confusing thirst with hunger. Tomatoes are 95 percent water, making them a hydrating and pleasant snack.
3. Rich in Nutrients
Tomatoes are packed with essential nutrients, including vitamins A and C, potassium, and folate. Getting a variety of nutrients is important for overall health, and when you consume nutrient-dense foods like tomatoes, you're more likely to satisfy your body's nutritional needs without excess calories.
4. Boosting Metabolism
Tomatoes are a good source of vitamin C and potassium, which can further support weight loss efforts. Vitamin C plays a role in boosting metabolism, while potassium helps regulate blood pressure and fluid balance, both important for managing weight. Some studies suggest that compounds found in tomatoes, such as 9-oxo-ODA (found in cherry tomatoes), may have the potential to influence metabolic rate and fat-burning. While the effects might not be drastic, every little bit helps when it comes to weight loss.
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5. Rich in Antioxidants
Tomatoes are rich in antioxidants, including lycopene, which has been associated with various health benefits, including weight loss. Antioxidants help combat oxidative stress and inflammation, which can be linked to obesity. Consuming a diet high in antioxidants, including those from tomatoes, can support overall health and potentially aid in weight management.
Incorporating Tomatoes into Your Diet
For those who struggle to eat tomatoes regularly, there are some easy ways to sneak them into your diet, says Gillespie. Adding salsa or fresh tomato sauce to your favorite foods is an easy way to incorporate tomatoes naturally. They can also be added to salads, sandwiches, and soups, or made into a yummy caprese salad or bruschetta! Be sure you wash the tomatoes before cutting them, and place the tomato on its side before thinly slicing with a serrated knife.
Here are some effective ways to incorporate tomatoes into your diet for weight loss, as suggested by the expert.
1. Tomato Salad
- Preparation time: 10 minutes
- Ingredients: 2 medium tomatoes, diced, 1 cucumber, sliced, 1 small red onion, thinly sliced, 1 tablespoon of olive oil, 1 tablespoon of lemon juice, Salt and pepper to taste, Fresh basil leaves
- Method: Dice the tomatoes and slice the cucumber and onion. In a bowl, combine the tomatoes, cucumber, and onion. Drizzle olive oil and lemon juice over the mixture. Season with salt and pepper, then toss gently. Garnish with fresh basil leaves and serve chilled.
2. Tomato Soup
- Ingredients: 4 medium tomatoes, chopped, 1 onion, chopped, 2 cloves garlic, minced, 2 cups of vegetable broth, 1 tablespoon of olive oil, Salt and pepper to taste, Fresh parsley or basil for garnish
- Method: Heat olive oil in a pot over medium heat, and sauté the onion and garlic until soft. Add the chopped tomatoes and cook for 5 minutes. Pour in vegetable broth, season with salt and pepper, and let it simmer for 10 minutes. Blend the mixture until smooth using a hand blender. Garnish with fresh parsley or basil and serve warm.
3. Tomato Juice
- Preparation time: 10 minutes
- Ingredients: 4 ripe tomatoes, chopped, 1 celery stalk, chopped, ½ cucumber, peeled and chopped, 1 teaspoon apple cider vinegar (optional), Salt and pepper to taste
- Method: Add the chopped tomatoes, celery, and cucumber to a blender. Blend until smooth and strain through a sieve if desired. Add apple cider vinegar, salt, and pepper to taste. Serve chilled or over ice.
Best recommends cooking tomatoes in soups, stews, and stir-fries, as well as roasting them with your favorite herbs and olive oil to create a side dish. Previous research found that cooking tomatoes in olive oil increases lycopene absorption in the body.
To mix things up, consider drinking tomatoes. Try tomato juice, gazpacho, or tomato smoothies for a refreshing twist, says Best. The Florida Tomato Committee lists other recipe ideas, such as black bean cakes topped with tomatoes, tomatoes stuffed with artichokes or couscous, and tomato sandwiches.
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Finally, don’t forget that your tomatoes don't have to be fresh. Best recommends using canned tomatoes in your favorite pasta or chili dishes, as well as to create a healthier pizza sauce. Ideally, you should look for cans labeled reduced-sodium or salt-free.
Potential Health Benefits Beyond Weight Loss
Tomatoes, like other antioxidant-rich fruits and vegetables, can offer a variety of health benefits when incorporated into a balanced diet. Here are some of the key benefits that both experts and researchers have identified.
May Reduce Cancer Risk
Tomatoes’ potential anticancer effects are attributed to the powerful antioxidant lycopene. It is known for its potential to reduce the risk of certain types of cancer, particularly prostate cancer, says Best. According to the World Cancer Research Fund International, a study of men who consumed canned or cooked tomatoes five to six times per week were found to have a 28 percent lower risk of prostate cancer than men who ate no tomatoes. It’s important to note that the researchers found no effect on prostate cancer risk when they considered tomatoes in raw, juice, soup, or sauce form. It was found that cooking the tomatoes helped with lycopene absorption, particularly cooking them with olive oil. Also, per a 2022 review, lycopene has been widely studied for its ability to protect DNA in cells against the development of several other cancers, such as those of the colon, breast, and blood.
May Have Cardiovascular Benefits
Lycopene is also thought to be responsible for a number of cardiovascular benefits associated with tomatoes. Lycopene can contribute to cardiovascular health by reducing the risk of heart disease and lowering blood pressure, says Best. One review published in February 2022 in the International Journal of Molecular Sciences found a growing body of evidence showing lycopene’s benefits, particularly for people with atherosclerosis and hypertension.
Michigan State University notes that other components of tomatoes may be heart protective as well. These include potassium and B vitamins, which may help reduce cholesterol and blood pressure, and thus decrease the overall risk of heart attack and stroke. Potassium has other essential benefits besides its role in your heart health, including body fluid balance, nerve function, and healthy muscle contractions, according to the National Institutes of Health (NIH).
Can Help You Get Vitamin A
Carrots and sweet potatoes shouldn’t be your only sources of vitamin A. USDA data shows that tomatoes are an important source of beta-carotene, which Best says is a precursor to vitamin A, and is essential for vision, immune function, and cell growth, according to the NIH. What’s more, vitamin A from tomatoes can help protect your night vision and cut the risk of age-related macular degeneration.
May Protect Your Skin
Additionally, lycopene may have protective effects on the skin, helping to prevent sun damage and improve skin texture, says Best. A systematic review and meta-analysis published in January 2023 in Critical Reviews in Food Science and Nutrition found that dietary supplements of tomato and lycopene helped prevent light-induced photodamage to the skin. Best also notes that the vitamin C content of tomatoes supports collagen synthesis, which is important in helping your skin maintain its elasticity and hydration. Moreover, Michigan State University points out that the beta-carotene in tomatoes may help protect your skin from UV damage.
Study on Tomato Intake and Anthropometric Indices
The effect of pre-meal tomato intake in the anthropometric indices and blood levels of triglycerides, cholesterol, glucose, and uric acid of a young women population (n = 35, 19.6 ± 1.3 years) was evaluated. During 4 weeks, daily, participants ingested a raw ripe tomato (∼90 g) before lunch. Their anthropometric and biochemical parameters were measured repeatedly during the follow-up time. At the end of the 4 weeks, significant reductions were observed on body weight (-1.09 ± 0.12 kg on average), % fat (-1.54 ± 0.52%), fasting blood glucose (-5.29 ± 0.80 mg/dl), triglycerides (-8.31 ± 1.34 mg/dl), cholesterol (-10.17 ± 1.21 mg/dl), and uric acid (-0.16 ± 0.04 mg/dl) of the participants.
Potential Health Risks and Considerations
While considered generally safe, tomatoes may pose the risk of side effects, allergic reactions, and other health concerns in some people. Regular and excessive consumption of tomatoes can affect your health. If you have a history of acid reflux, take certain medications, or have symptoms of an allergic reaction, talk with your doctor about whether tomatoes are a safe component in your diet.
Side Effects
Consider reducing your intake or avoiding tomatoes altogether and talking with a healthcare provider if any of the following applies to you.
- Acid reflux: Due to the high acidity, tomatoes may exacerbate symptoms of acid reflux and heartburn, says Gillespie. For this reason, individuals who have gastroesophageal reflux disease or who are prone to heartburn may want to limit or avoid tomatoes and tomato-based products. Previous research noted that people with GERD may experience worsening symptoms from tomatoes, but reducing their intake and making other lifestyle changes, such as cutting back on alcohol and maintaining a healthy weight should help.
- Nightshade sensitivity: If you have a sensitivity to nightshades like tomatoes, you may consider decreasing your overall intake to see if you feel better. Symptoms of nightshade sensitivity can vary, but may include digestive issues, joint pain, or skin rashes, explains Best. It's important to note that nightshade sensitivity is relatively rare. The Cleveland Clinic also notes that not enough studies have demonstrated that nightshades cause the inflammation that some people are hoping to reduce by avoiding these types of foods. If you think you might be experiencing symptoms of a nightshade sensitivity, Gillespie recommends avoiding tomatoes and talking with a doctor.
- Interactions with certain medications: Tomatoes contain compounds that can interact with certain medications, such as blood thinners like warfarin, says Best. She recommends talking with a doctor about potential interactions if you take any prescription medications.
Individuals Who Should Avoid Tomatoes
While tomatoes are generally safe to eat, these people should avoid eating tomatoes due to the following reasons:
- People with acid reflux: Tomatoes are highly acidic, which can aggravate conditions like gastroesophageal reflux disease (GERD) or acid reflux. Consuming tomatoes may lead to heartburn, indigestion, or worsen existing symptoms.
- Individuals with tomato allergy: Some people are allergic to tomatoes and may experience symptoms like itching, swelling, rashes, or even digestive issues. Tomato allergy can cause oral allergy syndrome (OAS) or skin irritation.
- People with kidney problems: Tomatoes are high in potassium, which may be problematic for individuals with chronic kidney disease. High potassium levels can put extra strain on the kidneys and cause complications, such as irregular heartbeat.
- Those with irritable bowel syndrome (IBS): For some people with IBS or other digestive disorders, tomatoes may trigger gastrointestinal discomfort, bloating, or gas due to their fibre content and acidity.
- People with arthritis or joint issues: While there is no solid scientific proof, some anecdotal evidence suggests that the solanine in tomatoes (and other nightshade vegetables) may worsen joint pain or inflammation in people with arthritis.
- Tomatoes contain a large amount of malic acid and citric acid, which will trigger gastroesophageal reflux disease (GERD).
- When eat with certain acidic foods or caffeinated drinks like coffee and tea, it can irritate the bladder. These foods can increase the risk of urinary problems like incontinence.
- In addition, tomatoes contain toxic glycoalkaloids, especially green tomatoes that contain glycoalkaloids such as solanine, a-tomatine, and dehydrotomatin. Glycoalkaloids can cause digestive disorders and abdominal pain. This substance is also suspected of aggravating inflammation. This means that consuming too many tomatoes can aggravate chronic pain and painful inflammatory conditions such as arthritis.
- Finally, tomatoes may not bring benefits to patients with kidney disease. Because tomatoes contain oxalate and calcium. Both of these substances are the cause of kidney stones. Therefore, if you are suffering from kidney and digestive problems, you should limit the amount of tomatoes in your daily diet.
- Tomatoes contain lycopene - a carotenoid. When you eat too many tomatoes, it can lead to a large amount of lycopene accumulating in the blood. Although lycopene is not harmful, it will lead to an orange discoloration of the skin. This condition may disappear on its own in a short time.
Is It Possible to Be Allergic to Tomatoes?
If you experience an adverse reaction to tomatoes, the thought of a tomato allergy may have crossed your mind. While Best says tomato allergies are rare, but they are possible. Symptoms can range from mild itching or swelling to more severe reactions, she says. According to Allergy Link, problems associated with tomato allergies may include anaphylactic shock, oral allergy syndrome, and gastrointestinal issues. Some people with mild tomato allergies may be able to tolerate the fruit when it's cooked, rather than raw. But if you do have a known tomato allergy, it’s best to talk with a doctor before adding them to your diet.
Also, if you experience itchiness, rashes, or other side effects after eating tomatoes, consider seeing a doctor for possible allergy testing.