Tomatoes are more than just a flavorful addition to meals—they are nutrient-dense, low in calories, and high in antioxidants, especially lycopene. When cooked, their nutritional profile improves even further, offering benefits like reduced blood fat levels, quicker recovery post-exercise, improved skin health, and a lower risk of certain cancers.
New Research Links Tomatoes to Liver Health and Fat Metabolism
Emerging evidence suggests that tomatoes may help prevent weight gain, thanks to lycopene’s role in supporting liver function and fat processing. This finding was presented at the 2025 American Physiology Summit in Baltimore, where researchers explored the metabolic effects of tomato consumption in zebrafish—a model organism frequently used in nutritional studies.
In experiments involving high-fat diets, zebrafish fed with tomato extract showed better protection against weight gain compared to those given dietary oestrogen supplements. The combination of oestrogen and lycopene led to lower blood sugar levels than even a normal diet, highlighting lycopene's role in improving liver metabolism.
Crucially, these metabolic improvements occurred within just one week of supplementation. “If a relatively short-term intervention tweaks metabolism to protect against weight gain, this implies that folks would be able to make some small adjustments to their daily diet and see benefits in a few weeks,” said Dr. Samantha St. Clair, the study’s lead author.
Lycopene: The Red Pigment With Wide-Ranging Effects
Lycopene is the antioxidant responsible for the red color in tomatoes and watermelons. Beyond its role in fat metabolism, it helps fight free radicals—molecules that damage cells and weaken the immune system. Studies suggest lycopene offers protection against prostate, lung, and stomach cancers, and may also guard against stroke, cognitive decline, and bone loss.
Tomatoes Aid in Weight Management, But They're Not a Standalone Solution
Tomatoes are ideal for weight-conscious diets. They're naturally low in calories and have a glycaemic index (GI) of 38, meaning they release sugars into the bloodstream slowly—helping control appetite and blood sugar spikes.
Rich in both soluble and insoluble fibres, tomatoes promote satiety. Soluble fibre acts as fuel for gut bacteria, while insoluble fibre binds dietary fats, reducing their absorption. Together, they aid digestion and support a healthy gut environment.
Additional research has shown tomatoes may boost Resting Energy Expenditure (REE), particularly in middle-aged women. This means the body burns more calories even at rest after regular tomato consumption.
Complement, Don’t Rely: Tomatoes and Weight Loss Strategy
While tomatoes can enhance a weight loss plan, they are not a standalone fix. No single food burns fat or causes significant weight loss on its own. As health experts stress, effective weight management requires a balanced approach: about 70% from nutrition and 30% from physical activity.
A calorie deficit—burning more than you consume—is non-negotiable for weight loss. Tomatoes, like other fruits and vegetables, can support this process through nutrient density and satiety, but they must be part of a broader, well-rounded diet and lifestyle.
Cooking for Better Absorption
Though tomatoes can be eaten raw or cooked, cooking enhances the bioavailability of lycopene. Incorporating tomato-based sauces, stews, or grilled tomatoes can maximize their health benefits.
Tomatoes offer compelling health and weight management benefits, especially when cooked, but they should complement—not replace—an overall healthy lifestyle. Used wisely, they are a powerful ally on the path to better health.