Dry Fruits for Weight Loss: What to Eat and How to Eat?

Are Dry Fruits Good for Weight Loss?

First, let’s understand what the term dry fruits encompasses. Dry fruits often refer to fruits that are dried in order to be preserved, such as raisins, dates, apricots, etc. However, in India, nuts like almonds, cashews, walnuts, etc. are also categorised as dry fruits.

As dry fruits are made from drying or dehydrating fruits, they often have a more concentrated nutrition content when compared to fresh fruits. Hence, to say that dry fruits are nutritious is an understatement. They are a rich source of healthy nutrients and antioxidants which makes them highly beneficial for your overall health.

Dry Fruits: Benefits for Weight Loss

Dry fruits are beneficial for weight loss in multiple ways. This is because of the following reasons:

1. Rich in Fibre

Dry fruits are high in fibre content. Fibre takes longer to get digested when compared to other macronutrients. It also absorbs water and swells up, which makes you feel fuller for longer. Some portion of the fibre from dry fruits may also be partially undigested, which also reduces the number of calories, carbs and fats absorbed into your bloodstream.

2. Rich in Antioxidants

Dry fruits are packed with polyphenols, which have potent antioxidant properties. This can help protect your body against oxidative stress and inflammation, which reduces your risk of developing chronic conditions including obesity, Type 2 Diabetes, high blood pressure, heart diseases, PCOS, etc.

Chronic inflammation and oxidative stress can make fat cells (adipocytes) larger and change the way they respond to food. They can also trigger insulin resistance in your cells, which affects the way your body processes sugar. Thus, oxidative stress and inflammation contribute to obesity, and the antioxidants in dry fruits can help counteract this.

3. May Boost Calorie and Fat Burning

Studies suggest that dry fruits may boost the number of calories burnt when your body is at rest. As per studies, these results are limited to people who are obese or overweight.

Which Dry Fruit is Best for Weight Loss?

The following is a list of dry fruits for weight loss that are easily available and can amp up your weight loss game when included in a balanced diet.

1. Nuts

Though high in fat and calories, nuts are low in carbs and are a rich source of minerals and vitamins. They also have a good amount of fibre and protein which makes them good for weight loss.

Some of the nuts beneficial for weight loss include:

• Almonds: 

Studies show that the protein in almonds helps build lean muscle mass, which boosts your metabolism and burns more calories.

Nutrition per 100 g:

Calories: 579 kcal | Carbohydrates: 21.6 g | Sugars: 4.35 g | Fibre: 12.5 g | Fats: 49.9 g | Protein: 21.2 g

How much to consume daily:

About 5 to 8 almonds, either raw or soaked.

• Cashews: 

Cashews are high in magnesium and are a decent source of protein and fibre, which can help boost your metabolism and induce your body to burn more calories.

Nutrition per 100 g:

Calories: 553 kcal | Carbohydrates: 30.2 g | Sugars: 5.91 g | Fibre: 3.3 g | Fats: 43.8 g | Protein: 18.2 g

How much to consume daily:

About 4 to 5 cashews, either raw or soaked.

• Walnuts:

The protein, fibre and omega-3 fatty acids in walnuts can help control your appetite and may aid in weight loss by reducing your frequent hunger pangs and overeating.

Nutrition per 100 g:

Calories: 654 kcal | Carbohydrates: 13.7 g | Sugars: 2.61 g | Fibre: 6.7 g | Fats: 65.2 g | Protein: 15.2 g

How much to consume daily:

About 2 to 3 walnuts or 4 to 6 walnut halves, consumed raw.

• Pistachios:

Though high in carbohydrates and fats, studies have found that pistachios may actually help you lose weight and contribute to a lower body mass index (BMI), especially in people who are overweight or obese.

Nutrition per 100 g:

Calories: 560 kcal | Carbohydrates: 27.2 g | Sugars: 7.66 g | Fibre: 10.6 g | Fats: 45.3 g | Protein: 20.2 g

How much to consume daily:

About 8 to 10 pistachios, either raw or dry roasted.

2. Dates

Dates or khajoor are undoubtedly high in sugar and carb content, but they are an excellent source of fibre as well. Fibre is essential for better digestion. As mentioned, foods rich in fibre take longer to digest which is good for a weight loss diet. This is because fibre promotes the feeling of fullness.

Also, as dates are rich in sugar, they make a great natural sweetener and replacement for sugar, jaggery or honey. Dates are a low calorie dry fruit and have fewer calories than sugar, jaggery and honey. They also have a low glycaemic index (GI) score, it can be eaten as a post-meal dessert or whenever you have a craving for something sweet.

Nutrition per 100 g:

Calories: 282 kcal | Carbohydrates: 75 g | Sugars: 63.4 g | Fibre: 8 g | Fats: 0.39 g | Protein: 2.45 g

How much to consume daily:

About 3 to 4 dates.

3. Raisins

Despite their high carbohydrate and sugar content, some studies have shown that raisins may be one of the best dried fruits for weight loss. This is because regular consumption of raisins can alter the way your body produces hunger hormones like leptin and ghrelin. Leptin is a hormone that promotes a feeling of fullness and inhibits hunger. Thus, including raisins in your diet can help in weight loss. 

Nutrition per 100 g:

Calories: 301 kcal | Carbohydrates: 80 g | Sugars: 65.7 g | Fibre: 3.3 g | Fats: 0.2 g | Protein: 3.28 g

How much to consume daily:

About 8 to 10 raisins, raw or soaked.

How to Eat Dry Fruits for Weight Loss?

If you are trying to lose weight, you can have dry fruits in the following ways:

• As a mid-meal or evening snack instead of processed or refined foods.
• As a dessert in the form of dry fruit ladoos.
• As a homemade protein bar before or after a workout.
• As toppings or additions to other dishes.

What is the Best Time to Eat Dry Fruits for Weight Loss?

Most nutritionists suggest eating dry fruits in the early morning on an empty stomach after soaking them overnight. Soaking dry fruits ensures that the fibre in them is softened and that the nutrients in the dry fruits and nuts are properly absorbed.

Dry fruits and nuts can also be eaten as a snack in the evening or between meals as they help satiate your hunger and promote fullness for a longer time when compared to processed or sugary foods.

What are the Risks of Overconsumption of Dry Fruits?

Dry fruits no doubt have a high nutritional value, but consuming more than the recommended quantities per day can cause unwanted complications such as:

• Problems with digestion:

  As dry fruits have high fibre content, they promote regular bowel movements, but consuming them in excess may disrupt your digestive system. Excess fibre consumption can lead to problems such as bloating, diarrhoea, stomach cramps and constipation.

• Hyperkalaemia:

  Dry fruits are high in potassium. Consuming too much potassium can lead to a condition called hyperkalaemia, especially in those who have advanced kidney disease. It is a condition that affects the normal functioning of your kidneys where they are unable to remove the excess potassium in the body, which can lead to irregular heartbeat, muscle weakness and paralysis.

• Weight gain:

  Dry fruits are much higher in calories and carbohydrates when compared to their fresh counterparts. Therefore, if you do not keep an eye on your portion size, it can lead to weight gain.