Did you know that dry fruits can deliver roughly the same amount or even more nutrients than fresh fruits?
Yes, and in a much smaller package! So, even if you only eat a small serving of dry fruits, you can still get almost the same amount of nutrients in fresh fruits. It’s a convenient and nutrient-dense snack that can even help you lose weight.
Why Dry Fruits To Lose Weight?
Just like any snack, dry fruits are healthy when eaten in moderation.
Studies show that people who eat dry fruits are less likely to be overweight and enjoy more nutrients than people who don’t eat dry fruits.1
They are nutrient-dense, meaning even a small serving of dry fruits can already compare with the nutrients of a single serving of fresh fruits. Many dry fruits contain more fiber, vitamins, and minerals than their fresh counterparts.
Dry fruits are excellent sources of fiber and antioxidants, especially polyphenol. Antioxidants can help you lose weight, reduce belly fat, and boost your body’s metabolism.
If you’re trying to regulate your weight, it’s crucial to maintain a high-fiber diet. Foods high in fiber like dry fruits can make you quickly feel fuller and for a longer time. This helps when trying to adhere to a diet or limiting food intake.
Here, we listed the 10 best dry fruits you can add to your diet as you try to lose weight.
Figs are among the top dry fruits with the most nutrients and antioxidants.
Dry figs are rich in phenolic acids and flavonoids, powerful antioxidants that affect fat cells and reduce your risk for obesity.
It’s also rich in calcium, which according to studies, can boost your metabolism and prevents you from regaining the weight you already lost.
Read More: Vitamins And Minerals That Boost Metabolism
This soft and sweet fruit is low in calories but high in fiber. According to the USDA (US Department of Agriculture), dry figs have more fiber, vitamins, and minerals like protein and potassium than fresh figs.2
Following figs in among the most nutritious dry fruits are dates. Like figs, dates contain the highest concentration of antioxidant polyphenols among dry fruits.
Consuming foods rich in polyphenols can promote better digestion that helps support weight loss.
Dry figs are also rich in iron, boosting your energy and metabolism. So even if you cut down on your food intake, you still feel energized and active.
3. Dried Black Currant
Dried black currants are an ideal weight-loss food because of their anthocyanins content. These potent antioxidants have long been studied as a potential weight loss aid.
Anthocyanins in dry black currant can help fight off free radicals and oxidative stress, which lead to obesity and weight gain. This antioxidant can even prevent or reverse obesity.3
Dried black currants also contain a healthy amount of fiber essential for healthy digestion. It slows down your digestion, so you feel full for a longer time and helps absorb more nutrients.
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Dried apricots are great weight-loss snacks because it’s low in calories and can help control your cravings. When you eat dry apricots between meals, you’ll be less likely to binge on fattening and sugary foods.
Dried apricots are among the fruits packed with different amino acids that stimulate the sensation of feeling full. It can also help in reducing your belly fat.
This sweet dry fruit is also rich in fiber and essential nutrients like iron, calcium, and potassium, improving your metabolism and keeping you away from fatigue.
If you’re not into sweet fruits, you can choose almonds as a healthy, easy-to-go snack. Almonds are incredibly nutritious, even in small amounts.
It’s considered a superfood because it’s rich in protein, antioxidants, and monounsaturated fats, which are essential for those trying to lose weight.
Almonds also contain vitamin E, which can boost your immunity, so you won’t get sick easily while on a diet.
Read More: 10 Bad Habits That Weaken Your Immunity
Another healthy non-sweet snack is pistachios. Like almonds, pistachios are loaded with protein and other nutrients like potassium and monounsaturated fat. It’s also high in fiber, so it can help you eat less.
A 2020 study shows that overweight people who ate pistachios daily had lower body mass index and reduced their waist circumference than those who didn’t eat pistachios.4
Walnuts can also be part of your healthy diet because it doesn’t lead to weight gain. It contains protein and fiber that can help fight off your cravings.
Walnuts contain healthy unsaturated fats that produce hormones that can control your appetite and feelings of hunger. It can even stimulate the brain to help you make better food choices.
Read More: The 7 Best Natural Fat Burners
The drying process of raisins concentrates the nutrients present in grapes.
Raisins are also rich in fiber that a half-cup of it already fulfills ten to 24% of an adult’s daily requirement. These soft and chewy dry fruits are free from fat and cholesterol and are high in antioxidants.
Raisins are also rich in nutrients essential for weight loss like iron, calcium, potassium, and protein. It contains enough sugar to boost energy and keep your mood at bay when you’re on a diet.
9. Dried Prunes
Dried prunes are also a great addition to your weight loss plan. Prunes are rich in over 15 vitamins and minerals. It also contains more antioxidants and fiber than fresh plums.
Studies show that regular consumption of prunes can lead to weight loss and decreased waist circumference. It also helped overweight people control their appetite, consume lesser calories, and lose more weight than those who didn’t eat prunes.5
10. Dried Goji Berries
Goji berries are packed with nutrients like fiber, iron, protein, and healthy antioxidants. These tiny red fruits are even associated with powerful medicinal properties.
Native to Asia, goji berries are linked to anti-aging, good eye health, and strengthening the liver, kidneys, and lungs.
Goji berries can help you lose weight because of their unique nutritional profile that promotes the production of lean muscles and the burning of body fat. They’re composed of 16% fiber by weight, so you’ll feel fuller and won’t get hungry quickly.
Since goji berries are considered low glycemic index (GI) foods, you won’t crave sugary or high-carb foods later in the day. They have also been found to improve your stamina and physical performance.
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Best Dry Fruits For Weight Loss – In Short
Snacking on dried fruits offers many advantages over fresh fruits. They’re more convenient to eat when you’re on the go, easy to store, and sometimes more affordable than buying fresh options.
Dr. Anthony Komaroff, Editor in Chief of Harvard Health Letter, advised those trying to lose weight, “So, by all means, keep eating dried fruits: they are full of healthy nutrients. But avoid the added sugars, and keep track of calories.”
If you’re still snacking on crackers to lose weight, it’s probably time for you to consider a healthier alternative like dried fruits.