Are you searching for dried fruits that can aid in weight loss? You may be familiar with some but unsure how to add them to your meals. This article will reveal 15 fantastic dried fruits that can help you slim down.
Losing weight can be tough, and it’s crucial to pick the right foods to help. Dried fruits are a smart snack for those keeping an eye on their figure. They’re filled with nutrients and minerals your body requires, along with a touch of natural sweetness for energy.
Table of Contents
- Are Dried Fruits Beneficial for Weight Loss?
- Top 15 Dried Fruits to Include in Your Weight Loss Diet
- 1. Prunes
- 2. Dates
- 3. Raisins
- 4. Apricots
- 5. Figs
- 6. Almonds
- 7. Cashews
- 8. Walnuts
- 9. Peanuts
- 10. Pistachios
- 11. Hazelnuts
- 12. Black Currant
- 13. Goji Berries
- 14. Sultanas
- 15. Brazil Nuts
- Is It OK To Eat Dry Fruits Daily?
- Are Dried Fruits And Nuts Good For Your Health?
- What Is The Best Time To Eat Dry Fruits For Weight Loss?
- Conclusion
Are Dried Fruits Beneficial for Weight Loss?
Yes, dried fruits are an excellent choice for those aiming to lose weight. They offer vital nutrients and minerals and a burst of natural sugary energy.
Dried fruits have low calories and fat content, making them a top snack for weight-conscious individuals. They can help you stay full longer, which means you’re less likely to overindulge in unhealthy snacks.
Top 15 Dried Fruits to Include in Your Weight Loss Diet
Here’s a list of the top 15 dried fruits for shedding pounds:
1. Prunes
Dried plums, or prunes, are low-calorie but rich in dietary fiber, which helps keep you full for longer. They’re a good source of vitamin K, magnesium, and potassium—key nutrients for losing weight.
Prunes are a sweet option low in calories and sugar. A serving (5 to 6 prunes) only delivers about 100 calories and 15 grams of sugar, a solid choice for reducing added sugar intake.
Prunes also offer antioxidants that can lower body inflammation and guard against chronic illnesses, which may promote general health and assist in managing weight.
2. Dates
Dates have a delightful sweetness and can improve cholesterol levels. Their high fiber content can help you feel satisfied longer, potentially leading to eating fewer calories.
A single date packs around 2 grams of fiber and just 23 calories, making it a smart, low-calorie snack. Dates provide carbohydrates for energy, plus essential vitamins and minerals. They’re a healthier choice compared to many snacks out there.
In sum, dates are a nutritious way to get your fill without hampering your weight loss journey.
3. Raisins
Raisins, or dried grapes, are rich in taste and nutrients, including dietary fiber and vitamins C, B6, and K. They’re great to eat throughout the day and can help quell cravings thanks to their filling quality.
Hazelnuts, full of fiber, minerals, and energy-boosting nutrients, can help manage blood sugar levels, which in turn reduces cravings for junk food and helps you stay sated longer. They contain healthy fats that provide essential fatty acids necessary for good health.
Regularly eating hazelnuts has been linked to improved metabolism and weight loss, as they are high in antioxidants that protect the body from free radical damage while providing a carb-fueled boost. This makes them a natural option for those looking to slim down without relying on pills or potions.
4. Apricots
Apricots can shield your body against oxidative stress and boost your energy with their carbohydrate content, which is especially good if you’re working out more often during your diet plan.
With low calories and plenty of fiber, apricots are an excellent option for weight loss. They can keep you feeling content without overloading on calories and help regulate digestion, which can assist in your slimming efforts.
Apricots also offer vitamin C, which is key for maintaining a healthy metabolic rate. Adding apricots to your diet can give you their nutritional benefits while you work towards your weight loss objectives.
5. Figs
Figs can make your stomach feel better quickly. They have lots of fiber which is good for fixing problems like constipation or an upset stomach. Instead of using heavy supplements or medicines to feel better, figs are a natural and quick option.
If you’re trying to lose weight, figs are a great food to eat because they have a lot of fiber which helps you feel full and stops you from wanting to snack too much. This can help you eat less and could lead to weight loss over time.
Figs are also good for keeping your blood sugar stable because they have a low glycemic index. This is special because it means eating figs won’t make your blood sugar go up and down a lot, which is helpful if you’re trying to eat less to lose weight.
6. Almonds
Almonds are packed with good things like Vitamin E, calcium, magnesium, and zinc, making them one of the most nutritious nuts out there. They have healthy fats which keep you full for a long time, which is good if you’re trying to lose weight. Eaten in the right amount, almonds give you 2 grams of protein, too.
Almonds are full of fiber which helps fill you up and stay full. They have other nutrients which give you more energy and help you feel satisfied. If you add almonds to your daily food, you can get more protein which is important when you’re trying to get slimmer.
Healthy fats in almonds help control your hunger, making you feel more full after you eat. They’re a good thing to include in what you eat every day so you can get enough protein and other nutrients for your weight loss journey.
7. Cashews
Cashews are one of the best snacks you can eat because they have proteins and healthy fats. They can keep you from wanting to snack too much and are great to eat when you’re a bit hungry.
Each cashew gives you a little burst of energy that can help power you through a workout or help you recover afterward without feeling too full.
When you eat cashews often, they can help protect your body from getting sick, make your stomach work better, keep your heart healthy, aid in losing weight, and reduce bad cholesterol. Next time you want a healthy snack with a nice crunch, grab some cashews.
8. Walnuts
Walnuts are a smart choice for weight management. They are high in both fiber and protein, which keeps you feeling full and stops you from wanting to eat too much. They also have omega-3 fatty acids which are good fats that help your body in many ways, including reducing swelling.
Having walnuts in your meals can help control your appetite and manage how much you eat. They may even help your body break down fat faster, which is important for losing weight.
It is important to not eat too many walnuts because they can be high in calories. To avoid gaining weight instead of losing it, enjoy walnuts in small amounts as part of a balanced diet.
9. Peanuts
Peanuts can help you lose weight because they have protein and fiber, which help you feel full longer and can make your body burn food faster. They also have vitamins, minerals, and healthy fats that can lower the chance of getting heart problems.
They don’t have a lot of calories and can be used in many ways—add them to salads, oatmeal, yogurt, smoothies, or baked treats. Just remember to eat them in a small amount to really help you get slimmer.
Peanuts are a good choice for weight control because they’re full of important nutrients and help you stay full.
10. Pistachios
Pistachios are low in calories and have lots of fiber, which makes you feel satisfied and helps you not overeat. One serving is about 49 nuts and has only 160 calories and 3 grams of fiber. Peeling them can also slow down your eating, which is good for losing weight.
They have lots of protein, good fats, vitamin B6, potassium, and magnesium. While pistachios are healthy, it’s still important to watch how many you eat. Staying with just one serving will help you keep to your calorie goals and successfully lose weight.
11. Hazelnuts
Hazelnuts should definitely be part of your diet if you want to slim down. They’re filled with fiber and good fats that help you lose weight. And they give you energy to keep you going and prevent hunger pangs.
These nuts also have lots of vitamins and minerals like vitamin E, magnesium, phosphorus, and copper that help keep you healthy.
Because they’re low in fat and calories, hazelnuts are a great snack. Eating just a small amount every day can give you lots of benefits without making you gain extra weight.
12. Black Currant
You can enjoy black currants as a handy snack before you work out. They’re similar to raisins and help with weight loss because they have fiber and don’t have too much sugar. They’re not just good for losing weight but also have lots of antioxidants which are good for different parts of your health, including keeping your heart strong.
Black currants are full of essential vitamins and minerals, making them a healthy choice for your everyday snacks.
13. Goji Berries
Goji berries are a kind of superfood that is very good for you and can help with things like losing weight. They have a lot of chromium, which is good for keeping your blood sugar stable and protecting your liver. Eating goji berries can also make your immune system stronger and keep your skin and eyes healthy. If you’re trying to lose weight, goji berries are especially good because of their chromium, which keeps your blood sugar stable and helps you keep your muscle mass even when you’re losing weight. They’re a great snack because they are low in calories but high in antioxidants, vitamins, and minerals. Goji berries are good to add to meals too.14. Sultanas
Sultanas, which are dried grapes, look like raisins but are lighter in color, and that’s why in the U.S. they’re sometimes called “golden raisins.” If you eat one ounce of sultanas, you get 91 calories and 0.7 grams of protein, which makes them a good snack if you want something that’s not too high in calories. These sultanas have a lot of vitamins and minerals like vitamin B6, potassium, and magnesium. They also have fiber which can help you not feel hungry for a long time. You can eat sultanas by themselves or add them to foods to make them sweeter and add texture. They can help you lose weight by keeping you full.15. Brazil Nuts
Brazil nuts are really good for you if you’re trying to lose weight. They have an amino acid called L-arginine, which helps burn fat and boost your metabolism so that you don’t gain unwanted fat. Brazil nuts are loaded with minerals that help with weight loss. They have selenium, thiamine, phosphorus, and magnesium. Selenium is great for controlling hormones that influence hunger and how fast you burn calories. Thiamine turns carbs into energy, phosphorus helps with digestion, and magnesium keeps your blood sugar levels normal. Together, these minerals support losing weight in a healthy way. Brazil nuts also have a lot of fiber, which helps you feel full for longer and can cut down on cravings. If you eat a few Brazil nuts each day, you can give your body important nutrients and help with your weight loss plans. Because of all the good stuff in them and how they can make you feel less hungry, Brazil nuts are a really smart choice for anyone looking to lose some weight.Is It OK To Eat Dry Fruits Daily?
Try to pick dry fruits that have a lot of fiber and not too much sugar to help keep your blood sugar steady all day. It’s also good to eat different kinds to make sure you’re getting all the nutrients you need.
