We all have the habit of munching on something while working, brainstorming, or studying. Many times it is the namkeens or something unhealthy. So why not opt for something that is nutritious and a lot healthier? When trying to adopt a healthier lifestyle to lose weight, it can be challenging to find snacks that are both nutritious and delicious. Luckily, dry fruits offer a solution. These nutrient-packed treats are renowned for their ability to aid weight loss while providing an elegant gustatory experience. As you savor the timeless appeal of almonds, the regal allure of apricots, the humble grace of raisins, and the digestive wisdom of prunes remember that a sophisticated and tasteful approach to weight loss is both effective and enjoyable. Dry fruits offer you the chance to embrace a healthier you with a touch of class.
Are Dry Fruits Good for Weight Loss?
Dry fruits are some of the most nutrients dense foods. They pack a lot of nutrients despite being so small in size. Usually, people do not consume dry fruits that often, and this is due to them being unaware of their benefits. Believe it or not, you can have dry fruits for weightloss. Consuming dry fruits can boost your metabolism which can play a crucial role in losing weight.
Moreover, a lot of dry fruits have fiber in them which is crucial for weight loss as it makes you feel fuller for longer. This reduces your appetite which eventually reduces the overall calorie intake. Apart from this, dry fruits are filled with antioxidants which help the body fight against inflammation and oxidative stress.
Dry fruits are also great at giving you energy and are also great for your immunity as they contain essential vitamins and minerals such as Vitamin D, A, E, potassium, magnesium calcium, and more. This blog will tell you about some of the best dry fruits for weight loss you can add to your diet.
Benefits of Dry Fruits for Weight Loss
So by now, we all can agree that dry fruits are awesome! They pack a lot of nutrients which can help the body in a lot of ways. Now you might be wondering what are the best dry fruits for weight loss, how they help and why exactly should you eat dry fruits for weightloss? Here’s the answer:
1. They Contain Fiber
If you want to lose weight then you should have your eyes on foods that are high in fiber and there is a good reason behind it. Foods that are rich in fiber digest slowly in your body and make you feel fuller for longer, this eventually helps to reduce your appetite which helps you to lose weight.
That’s why you may have seen people eating fibrous fruits, vegetables, and dry fruits for weightloss. Some of the best dry fruits for weight loss you can have are figs, prunes, and apricots. To know more about how fiber-rich foods can help you to lose weight go to weightloss blogs
2. They Contain Antioxidants
Many people are not aware of the role of antioxidants and the impact they can have on weight loss. Some of the best dry fruits for weight loss have antioxidants in them. Antioxidants help the body to fight against oxidative stress and inflammation which eventually reduces the chances of you developing obesity.
When you have excess inflammation in the body it causes the fat cells to expand and have different reactions to a diet. This can also lead to insulin resistance in the body which can lead to conditions like Type 2 Diabetes.
Therefore, it makes a lot of sense to have dry fruits for weight loss in your diet. Dates, prunes, and figs have high antioxidant levels which makes them one of the best dry fruits for weight loss. You can buy weightloss plan to know what foods high in antioxidants can help you to lose weight.
3. They Help Boost Immunity
You should consume dry fruits for weightloss as dry fruits are home to many essential vitamins and minerals. They have Vitamins A, E, K1, magnesium, calcium, and zinc. Also, there are compounds called polyphenols present in dry fruits which possess anti-inflammatory properties.
The antioxidants present in dry fruits help to reduce oxidative stress which can help in weight loss. Dry fruits like almonds, walnuts and cashews are some of the best dry fruits for weight loss.
Top 15 Best Dry Fruits for Weight Loss
By now we all know how dry fruits are filled with nutrients and can also help in weightloss. Here are some dry fruits for weightloss you can add to your diet.
1. Almonds
2. Pistachios
3. Dates
4. Brazil Nuts
5. Walnuts
6. Hazelnuts
7. Apricots
8. Raisins
9. Black Currant
10. Prunes
11. Figs
12. Goji Berries
13. Macadamia nuts
14. Makhanas
15. Peanuts
Let’s talk about these dry fruits for weightloss in detail:
1. Almonds
When you are trying to lose weight, eating foods that are low in calories plays a crucial role. Almonds are low in calories and yet pack a lot of nutrients. Almonds are high in fiber which makes them one of the best dry fruits for weight loss. The fiber present in almonds makes you feel full and reduces your cravings.
There has been a study that has stated that having soaked almonds in the morning can help lower cholesterol in the body which will eventually help one to lose weight. If dry fruits are not enough for you to lose weight then some weightloss products can help you.
Here is the Nutritional Value of Almonds:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Almond | 7.7kcal | 0.3g | 0.3g | 0.7g |
2. Pistachios
Pistachios are some of the best dry fruits for weight loss. Not only they are delicious but they also have a lot of nutrients inside them. They contain healthy fats and a good amount of fiber in them. The fiber present in pistachios can help you feel more satiated, reducing your desire to eat more which will reduce the number of calories from your overall diet.
There is a study published in the Nutrition Journal, where researchers studied the diet of adults who has metabolic syndrome and found out that consuming pistachios did not lead to weight gain. Therefore, you can have dry fruits for weightloss and be a part of the weightloss success stories
Here is the Nutritional Value of Pistachios:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Kernel | 4 | 0.2g | 0.2g | 0.3g |
3. Dates
Dates are one of the most consumed dry fruits in India. They are sweet in taste and offer a lot of health benefits. They have a low-fat content and are also high in fiber which is important for weightloss. What makes dates one of the best dry fruits for weight loss is that they make you feel satiated for a long time which reduces your food cravings. Dates are also a good source of energy and may help to reduce cholesterol levels in the body.
Here is the Nutritional Value of Dates:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Date | 20 | 0.2g | 5.3g | 0g |
4. Brazil Nuts
Brazil nuts are native to the Amazon rainforest in Peru, Bolivia, and Brazil. They are very nutrient dense and are a great source of selenium. Dry fruits for weightloss like Brazil nuts can help the body to regulate the thyroid gland and also help heart and brain health.
They have good amounts of protein and fiber in them which are essential for weight loss. They also have L-arginine which can help in fat loss which makes it one of the best dry fruits for weight loss. You know what else can help you get started with weight loss? A 7 days diet plan for weight loss
Here is the Nutritional Value of Brazil Nuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Kernel | 33 | 0.7g | 0.6g | 3.4g |
5. Walnuts
Walnuts can be really beneficial for your brain and heart health as they contain omega-3 fatty acids just like many dry fruits for weightloss. Consuming walnuts can boost the metabolism of the body which means you will be burning fat at a faster rate than before which can help you to lose weight.
Another reason why walnuts are one of the best dry fruits for weight loss is because of their good fiber content which can make you feel fuller for longer reducing your food cravings and hunger pangs. Also, regular consumption of almonds can increase the level of serotonin in the brain which is responsible for your mood, memory, and sleep.
Here is the Nutritional Value of Walnuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 half | 13 | 0.3g | 0.3g | 1.3g |
6. Hazelnuts
You have had hazelnut coffee or hazelnut chocolate before but did you know that this dry fruit can help you lose weight? No, not the coffee or the chocolate but only the nuts. Hazelnuts are filled with antioxidants that boost the metabolism of the body which can help you to lose weight.
These are one of the best dry fruits for weight loss because they are high in fiber and protein. Fiber, as we all know is important to lose weight because it slows down digestion and reduces your appetite.
Here is the Nutritional Value of Hazelnuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1oz (28g) | 183 | 4.3g | 5g | 18g |
7. Apricots
Have you ever eaten apricots? If yes then we all can agree that they taste delicious. Well, guess what? they are also very nutritious and can help you to lose weight. There are a few qualities that apricots have that make them one of the best dry fruits for weight loss.
First of all, they are really low in calories which is really important if you’re trying to lose weight. Secondly, they are really high in fiber just like many dry fruits for weightloss which can help you feel fuller for a long period of time. Thirdly, dried apricots can boost your metabolism.
Here is the Nutritional Value of Apricots:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Apricot | 17 | 0.5g | 3.9g | 0.1g |
8. Raisins
Just like many dry fruits for weightloss raisins are also low in fat and have a good amount of fiber in them. Raisins are a part of many Indian sweets and dishes as well. They are home to many essential minerals such as copper, magnesium, iron, and zinc. This makes them highly nutritious.
Having some raisins can make you feel fuller for longer just like many dry fruits for weightloss. A study has also shown that consuming raisins regularly can help to suppress hunger and reduce abdominal fat which makes it one of the best dry fruits for weight loss
Here is the Nutritional Value of Raisins:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 40-50g | 129 | 1.42g | 34.11g | 0.11g |
9. Black Currant
Black currant is a berry that is really popular in Europe and other Western countries. People there see it as one of the many dry fruits for weight loss. They are full of antioxidants helping the body fight against cell damage and oxidative stress. It has one of the highest antioxidants values making them one of the best dry fruits for weight loss.
Being rich in omega-3 fatty acids black currants also help to reduce inflammation in the body. They also have high amounts of Vitamin C and can reduce the risk of heart disease by lowering your cholesterol levels.
Nutritional Value of Black Currant:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 cup | 71 | 1.6g | 17g | 0.5g |
10. Prunes
Prunes are packed with nutrients, especially fiber. Consuming prunes can help with constipation and help digestion. It also contains many vitamins such as Vitamin K, B6, and riboflavin.
Having dried prunes can also help with cholesterol levels in the body this is due to the fiber found in prunes called pectin. Prunes are great dry fruits for weight loss and can be considered one of the best dry fruits for weight loss for some people.
Nutritional Value of Prunes:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 prune | 23 | 0.2g | 6.1g | 0g |
11. Figs
Figs, also known as Anjeer in India and many parts of the world are dry fruits that are sweet in taste and pack a lot of nutrients just like other dry fruits for weightloss.
These are high in fiber which means you won’t feel hungry for a while after eating them. They are also abundant in antioxidants such as phenolic acids and flavonoids which help to lower the cholesterol levels in the body and help in weight loss. They are also low in color which makes them one of the best dry fruits for weight loss.
Here is the Nutritional Value of Figs
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Fig | 21 | 0.3g | 5.4g | 0.1g |
12. Goji Berries
Goji berries are red in color and are filled with nutrients. They also have several medicinal properties and are low in calories which makes them a great addition to your weight-loss diet.
What makes it one of the best dry fruits for weight loss is that it helps to increase the metabolism of the body which is really important for weight loss. These also help to reduce cholesterol levels in the body.
Nutritional Value of Goji Berries
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 5tbsp | 98 | 4g | 22g | 0.1g |
13. Macadamia nuts
Macadamia nuts are native to Australia but are now grown in various parts of the world. They are widely consumed because of their numerous health benefits. Macadamia nuts are known to be high in monounsaturated fat which keeps your heart healthy. Not only that, these nuts also help to lower the risk of metabolic syndrome, Diabetes and other cardiovascular diseases. These nuts also have soluble fiber which supports your overall digestive health! In summary, these are just what you need to keep your body healthy and happy!
Nutritional Value of Macadamia nuts:
| Serving Size | Calories | Carbohydrates | Protein | Fat |
| 28g | 204 kcal | 4g | 2g | 23g |
14. Makhanas
Makhanas or Fox nuts are the powerhouse of protein, making them an ideal snack for your weight loss goals. Since Makhanas help you stay full for longer, you can easily overcome your cravings and indulge in a calorie-restricted meal option to achieve your weight loss goals. Moreover, this tasteful delight is low in calories and high in fiber – both of which are essential elements of your weight loss journey.
Nutritional Value of Makhanas:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 100g | 347 kcal | 9.7g | 76.9 | 0.1g |
15. Peanuts
Given their versatility, Peanuts are found in every household. However, the benefits of peanuts are not just restricted to their versatility, they do a have a range of other benefits too. They are packed with essential fats, fibers and proteins which may complement your weight loss journey if combined with a calorie deficit diet. Nonetheless, it is always advised to have them in raw form, in moderation.
Nutritional Value of Peanuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 100g | 567 kcal | 26g | 16g | 49g |
Which Dry Fruits help to lose weight fast?
There are many dry fruits that can help you to lose weight mainly because a lot of them are low in calories and contain good amounts of fiber which is really important for weight loss.
Fiber helps to slow down digestion and make you feel fuller for longer, this reduces your appetite and cravings. Dry fruits such as almonds, figs, and apricots are dry fruits for weight loss which can help you to lose weight. Hence, it is safe to say that you can have dry fruits for weightloss as long as they are under your required calories for the day.
Role of dry fruits in weight loss
What is the science behind consuming dry fruits for weight loss?
Well, here’s what you need to know about it! Read on to learn how dry fruits help with weight loss:-
- Keep you fuller for longer: Dry fruits are great to cut down on your cravings. They are packed with protein and fiber which help provide satiety and keep you fuller for longer.
- Unsaturated fats’ goodness: Dry fruits are mostly rich in unsaturated fats (healthy fats). These prevent the accumulation of fat in the body.
- Enhance Metabolism: Some research suggests that dry fruits also help to improve metabolism which helps to reduce weight and burn fat at a much faster pace.
Dry Fruits Recipes for Weight Loss
You can also make various dry fruit recipes that are not only delicious but also healthy. These dry fruits for weight loss recipes can help you in your weight loss journey. Just make sure to consume them in the right quantity. To make more amazing recipes like these at home take a look at our weightloss recipes
1. Dry Fruit Ladoo
This recipe has the goodness of a lot of dry fruits. These are easy to make and can provide you with energy and various vitamins and minerals. Having one or two of these ladoos will keep you full for a long time. This recipe has some of the best dry fruits for weight loss.
2. Dry Fruit Milkshake
There is no better combination than milk and dry fruits. This recipe has the goodness of milk which is beneficial to keep the bones healthy and dry fruits which are nutrient-dense and have many essential vitamins and minerals. This recipe has the best dry fruits for weight loss which can be really beneficial for the body.
How to add dry fruits and nuts to your diet?
You might be wondering how to include these superfoods into your daily diet in order to extract maximum benefits, right? These small powerhouses of nutrition can be enjoyed in various forms and incorporated into your daily meals. Here’s a guide on how to add them to your diet:
- Snacking:
- Raw: The simplest way to enjoy dry fruits and nuts is by snacking on them in their raw form. Keep a small container of mixed nuts and dried fruits at your desk or in your bag for a quick and convenient snack.
- Trail Mix: Create your own custom trail mix by combining your favorite nuts (almonds, walnuts, cashews) with dried fruits (raisins, apricots, cranberries) and perhaps some dark chocolate chips for a sweet touch.
- Nut Butter: Opt for natural nut butter (e.g., almond butter or peanut butter) without added sugars or oils. Spread it on whole-grain toast, rice cakes, or apple slices for a delicious and nutritious snack.
- Breakfast:
- Oatmeal: Stir chopped nuts (like almonds or walnuts) or dried fruits (such as raisins or dried cranberries) into your morning oatmeal for added flavor, texture, and nutrition.
- Yogurt Parfait: Layer Greek yogurt with dried fruits, nuts, and a drizzle of honey for a protein-packed breakfast or snack.
- Salads:
- Toppings: Sprinkle chopped nuts (like pecans or pine nuts) on top of your salads for a crunchy texture and added healthy fats. Dried fruits like cranberries or apricots can also be excellent salad toppings.
- Cooking and Baking:
- Recipes: Incorporate nuts and dried fruits into your favorite recipes. Add chopped nuts to muffins, pancakes, or homemade granola. Use dried fruits to sweeten and add flavor to dishes like couscous, rice pilaf, or baked goods.
- Smoothies:
- Blending: Toss a handful of nuts or a spoonful of nut butter into your smoothies for an extra creamy texture and a boost of protein and healthy fats. Dried fruits can also add natural sweetness to your blends.
- Main Courses:
- Stir-fries: Add some chopped cashews or almonds to vegetable stir-fries for a satisfying crunch and added nutrition.
Here’s a table summarizing different types of dry fruits, the recommended daily quantity, the best time to eat them, and various ways to consume them:
Please note that these quantities are approximate and can vary depending on individual dietary needs and preferences. It’s essential to maintain portion control, as dry fruits are calorie-dense. The best time to consume them varies depending on personal preferences and dietary habits.
Things to keep in mind while consuming dry fruits for weight loss
- Moderation is the key: Always remember that excess of anything is harmful. So, make sure you consume dry fruits only in moderation because having an excess of them can have detrimental effects on your health.
- Consume them without additives: Try to consume the dry fruits in their original form and without any additives. Avoid sugar-coated or fried dry fruits as they might have unnecessarily high calorie content which might not be in your best interest.
- Read Label: Before you go on to buy the dry fruits, take time to read their label to check for their authenticity. Chances are that its label might mention some of the additives that might be added to the dry fruits. Hence, it’s important to keep an eye out for these.
Side effects of eating too many dry fruits
Dry fruits are great for your health, yes, but eating too many can prove to be disadvantageous as well. Read on to know what problems you could face if you munch on too many of these!
- Weight gain: If you consume too many dry fruits, you are naturally consuming too many calories. Consuming more calories than your body needs will lead to weight gain. Hence, it is important to be cautious of how many dry fruits are adequately needed by the body.
- Fiber Overconsumption: Dry fruits are a great source of fiber. However, overconsumption of them can lead to issues like bloating, cramps and constipation. Hence, eating these in moderation is a good practice to avoid any gastrointestinal problems.
- Increased Body Heat: Having a handful of dry fruits might not do much harm, but consuming too much can lead to excess production of heat in the body. Hence, it is advised to not have too many of these, especially during summer.
- Skin problems: Overeating dry fruits can lead to excess sebum production, which can put you at a higher risk of acne and clogged pores. Hence, be mindful of the portion size of the dry fruits you consume.
- Hyperkalemia: Since dry fruits are also a great source of potassium, overconsumption might lead to issues like Hyperkalemia, diabetes mellitus, renal insufficiencies and the like.
Dry Fruits to Avoid while Losing Weight
While most dry fruits are helpful in weight loss, there are some with a relatively high glycemic load that might not aid your weight loss goal. Here’s a list of some of them that you should keep in mind.
- Dried apricots: Confused right? You might be wondering how can a dry fruit be good and bad for weight loss. Well, dried apricots are a great source of fructose. They have approximately 53% of natural sugar content and consuming too much of it can lead to weight gain. Hence, if you are on a weight loss diet, consume it in moderation only!
- Cashews: Even though extremely tasty, we might have to rethink their consumption during our weight loss journey since they have high fat and calorie content.
Expert Review on Dry Fruits for Weight Loss
It can be concluded that consuming dry fruits on a regular basis can be a good practice but only if one keeps in mind their portion size and practices moderation. Eating too many can have detrimental health impacts while having too less, won’t reap the maximum benefits. Nonetheless, one has to also consider the type of dry fruits they are consuming and the goal. If their goal is to lose weight, it is important to consume dry fruits with low glycemic load so that they support their weight loss goals.
References
“Bioactives and health benefits of nuts and dried fruits.” 2020. PubMed. https://pubmed.ncbi.nlm.nih.gov/31958750/.
Jones, Julie M. n.d. “Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004.” PubMed. https://pubmed.ncbi.nlm.nih.gov/21745628/.
“The Effect of a Peanut-Enriched Weight Loss Diet Compared to a Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and Glycemic Control: A Randomized Controlled Trial.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9318508/.
FAQ’s
Which Dry Fruits are best for losing weight?
Dry fruits such as almonds, figs, and apricots have a good amount of fiber in them which is essential to lose weight. They are also low in calories which makes consuming dry fruits for weightloss a win-win situation.
Should I eat Dry Fruits daily to lose weight?
You can have dry fruits daily as long as it under your required calories for the day. Consuming more calories than your required calories will cause weight gain.
Which Dry Fruits help to lose belly fat?
Dry fruits like apricots, figs, and almonds can help you lose belly fat because they have good amounts of fiber in them. Having dry fruits for weightloss will not only help you to lose weight but also provide you with a lot of other nutrients as well.
Which Dry Fruits can I eat every day?
You can have any dry fruit daily as long as it is under your required calories for the day. Dry fruits such as figs, almonds, and apricots have high fiber content which is really beneficial for weight loss.
Does eating dry fruits for weightloss work?
Dry fruits are some of the most nutrient-dense foods available. They are also high in fiber which can make you feel fuller. This can reduce your overall calorie intake which will eventually help you to lose weight.
Are almonds good for weight loss?
Almonds are considered some of the best dry fruits for weight loss because of their nutritional value. They are low in calories and contain fiber which is essential for losing weight. Apart from this, they also contain omega-3 fatty acids which are required to maintain good heart and brain health.
Are walnuts good for weight loss?
Walnuts have high amounts of omega-3 fatty acids and good amounts of fiber as well which is crucial for weight loss. This makes them one of the best dry fruits for weight loss.
Do figs have fiber?
Dried figs have good amounts of fiber in them and consuming them can help you in losing weight. It is one of the best dry fruits for weight loss.
What dry fruits have a high amount of fiber in them?
Dry fruits like apricots, figs, prunes, and dates have good amounts of fiber in them. These are also some of the best dry fruits for weight loss as they make you feel full after eating them which can help in losing weight.
Related Posts
