Nuts, though high in fat and calories, are remarkably nutritious. If you eat them moderately but regularly as part of a balanced diet, you’re not likely to gain weight. They may even help you lose weight. Getting in shape has always been pretty hard! After all, it is not a sprint but more of a marathon, we say! Every step that you take in your weight loss journey matters. But the only problem we face these days is being unable to manage our diets. We are well aware that exercise alone cannot result in weight loss, it also depends on what you eat. A healthy diet involves fruits, vegetables, eggs, whole grains, legumes, yoghurt, dry fruits, etc.
Dry fruits are exactly what it sounds like: fruit that's had the majority of its water removed. You can make your own dried fruit at home in an oven set on low, steady heat, or by using a dehydrator. Because it's derived from whole, fresh fruits, dried fruit contains vitamins, nutrients, minerals, and fiber.
This article explores the potential of dry fruits as a weight-loss aid, examining their nutritional properties, impact on appetite, and role in a balanced diet.
Nutritional Powerhouse: Why Dry Fruits Stand Out
Dry fruits are extremely healthy, as they’re packed full of nutrients and antioxidants (1). In fact, they have been linked to a wide range of health benefits, including protection against heart disease and diabetes (2). Dry fruits are good sources of essential vitamins, minerals, and antioxidants, which improve overall health. They provide a wide array of nutrients, such as vitamin E (found in almonds), protein (abundant in cashews), omega-3 fatty acids (in walnuts), etc., supporting metabolism for weight loss. They offer a concentrated source of energy and essential nutrients, making them a valuable addition to a weight-conscious diet.
Unveiling the Calorie and Fat Content
Nuts are high in calories since they are high in fat, a concentrated source of energy. Even small portions are high in fat and calories. This is because a large part of them is fat, which is a concentrated source of energy. One gram of fat contains 9 calories, while one gram of carbs or protein contains just 4 calories. Nuts contain mostly unsaturated fat. This type of fat is associated with protection against many different diseases, such as heart disease (3).
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The calorie and fat contents per one-ounce (28-gram) serving of some commonly eaten nuts are shown below:
- Walnuts: 183 calories and 18 grams of fat (4)
- Brazil nuts: 184 calories and 19 grams of fat (5)
- Almonds: 161 calories and 14 grams of fat (6)
- Pistachios: 156 calories and 12 grams of fat (7)
- Cashews: 155 calories and 12 grams fat (8)
Because they are high in fat and calories, many people assume that adding nuts to their diet will lead to weight gain. However, as discussed below, scientific studies do not support this.
Dispelling the Myth: Nuts and Weight Gain
Regularly Eating Nuts Is Not Linked to Weight Gain. Several observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it (9, 10, 11, 12, 13). For example, one study looked at the diets of 8,865 men and women over 28 months. It found that those who ate two or more portions of nuts a week had a 31% lower risk of weight gain, compared to those who never or rarely ate them (10). Also, a review of 36 studies found that regularly consuming nuts was not linked to an increase in weight, body mass index (BMI) or waist size (14). In controlled studies where participants had to stick to a strict diet, the addition of many different types of nuts did not cause changes in body weight (15, 16). More importantly, in studies where nuts were added to the diets of people who were able to eat as they liked, nut consumption did not lead to weight gain (17, 18). That said, a small number of studies have reported that eating nuts was associated with an increase in body weight (19, 20). However, any increase in weight was very small, much lower than expected and tended to be insignificant in the long term.
The Weight Loss Connection: How Dry Fruits Can Help
Several large observational studies have found that more frequent nut consumption is associated with a lower body weight (12, 13, 21, 22). It’s not clear why this is, but it may be partly due to the healthier lifestyle choices of those who eat nuts. However, human studies show that including nuts as part of a weight loss diet does not hinder weight loss. In fact, it often boosts weight loss (23, 24, 25, 26, 27). For example, one study of 65 overweight or obese individuals compared a low-calorie diet supplemented with almonds to a low-calorie diet supplemented with complex carbs. They consumed equal amounts of calories, protein, cholesterol and saturated fat. At the end of the 24-week period, those on the almond diet had a 62% greater reduction in weight and BMI, 50% greater reduction in waist circumference and 56% greater reduction in fat mass (23). In other studies, calorie-controlled diets containing nuts resulted in a similar amount of weight loss as a calorie-controlled, nut-free diet. However, the group consuming nuts experienced improvements in cholesterol, including a reduction in “bad” LDL cholesterol and triglycerides. This benefit was not experienced by those consuming the nut-free diets (26, 27).
Appetite Control: The Satiety Factor
Adding nuts to the diet has been linked to reduced hunger and feeling full for longer (28, 29). For example, snacking on almonds has been shown to reduce hunger and cravings (28). In one study, over 200 people were told to eat a portion of peanuts as a snack. The result was that they naturally ate fewer calories later in the day. This effect was greater when peanuts were eaten as a snack, rather than at a main meal (30). It’s thought that their appetite-suppressing effects are likely due to the increased production of the hormones peptide YY (PYY) and/or cholecystokinin (CCK), both of which help regulate appetite (31). The theory is that the high protein and high unsaturated fat content may be responsible for this effect (31, 32). Studies suggest that 54-104% of the extra calories that come from adding nuts to the diet are canceled out by a natural reduction in the intake of other foods (18, 19). In other words, eating nuts as a snack increases feelings of fullness, which results in eating less of other foods (33). Fibre promotes a feeling of fullness and slows down digestion, helping to curb hunger pangs and reduce overall calorie intake. This satiety effect can aid in maintaining a calorie deficit for weight loss. The natural sweetness and rich flavours of dry fruits can satisfy cravings for sweets. Incorporating them into snacks or meals helps fulfill the nutritional demands of the body, and reduces calorie intake, thereby reducing the likelihood of overeating.
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Digestion and Absorption: Not All Calories Count
The structure and high fiber content of nuts means that unless they are ground up or chewed completely, a good proportion will pass through the gut undigested. Instead, it’s emptied into the bowels. As a result, some of the nutrients, such as fat, won’t be absorbed and are instead lost in feces. This is another reason why nuts seem to be weight loss friendly. In fact, studies have found that after eating nuts, the amount of fat lost through feces increased by 5% to over 20% (33, 34, 35, 36). This suggests that a good portion of the fat in nuts is not even absorbed by your body. Interestingly, how nuts are processed may have a large effect on how well nutrients like fat are absorbed. For example, one study found that the amount of fat excreted in the feces was greater for whole peanuts (17.8%) than peanut butter (7%) or peanut oil (4.5%) (35). Roasting nuts may also increase the absorption of their nutrients (37). Therefore, the absorption of fat and calories from nuts is likely to be the least when you eat them whole.
Boosting Metabolism and Calorie Burning
Some evidence suggests that nut consumption may boost the number of calories burned at rest (17, 18). One study found that participants burned 28% more calories after a meal containing walnuts than a meal containing fat from dairy sources (38). Another study found supplementing with peanut oil for eight weeks resulted in a 5% increase in calorie burning. However, this was only seen in overweight people (39). In addition, some studies show that among overweight and obese people, eating nuts can increase fat burning (40). However, results are mixed, and better-quality studies are needed to confirm the link between nuts and increased calorie burning. Certain dry fruits, such as almonds and walnuts, contain nutrients like magnesium and B vitamins that support metabolic functions. A well-functioning metabolism is crucial for efficient calorie burn and energy use, which can help in achieving weight loss goals more effectively.
Spotlight on Specific Dry Fruits for Weight Loss
Are you someone who believes that eating dry fruits causes weight gain? If so, you are wrong. Dry fruits for weight loss are a great choice because they are packed with healthy fats, protein, and fibre which keep you feeling full for longer.
Here are some of the best dry fruits to incorporate into your diet for weight loss:
- Almonds: Almonds are a wonder nut, and are rich in magnesium, copper, vitamin E, calcium, protein, and fibre. This is what makes them very healthy for weight loss,” according to Palan. The combination of high protein, fibre, and healthy fats in almonds helps control hunger by promoting satiety and reducing appetite and cravings. A study published by the Journal of Research in Medical Sciences reveals that a group of people who were consuming almonds lost significantly more weight than a group of people who consumed a dry fruit-free diet. So, make sure you are eating 4-5 almonds every day to fasten your metabolism.
- Walnuts: Walnuts are another excellent choice for weight loss. They are high in omega-3 fatty acids, which have been linked to lower blood pressure, reduce triglycerides in the blood, and help reduce joint inflammation in rheumatoid disease. Despite being calorie-dense, moderate consumption of walnuts can contribute to feelings of fullness and satiety. Research published in Nutrition Journal notes that consuming walnuts in moderation keeps you feeling full for a longer period, helping with weight loss. Moreover, walnuts are a good source of protein, which is essential for losing weight.
- Cashews: According to Palan, “cashews contain heart-healthy unsaturated fats, which not only reduce bad cholesterol but are equally helpful in promoting satiety and controlling overeating.” Additionally, magnesium helps regulate the metabolism and reduce belly fat storage, potentially supporting weight loss efforts.
- Peanuts: Peanuts are beneficial for weight loss due to their rich nutrient profile. They are rich in protein, which helps increase satiety and reduce appetite. The fibre content helps in digestion and contributes to a feeling of fullness. Peanuts also contain healthy fats, specifically monounsaturated and polyunsaturated fats, which are heart-healthy and can help regulate blood sugar levels. Intake of 35 grams of peanuts before two main meals of the day can help in weight loss, according to a study published by Nutrients Journal. Additionally, peanuts provide essential vitamins and minerals such as vitamin E, magnesium, and zinc, which support overall health.
- Pistachios: This delicious dry fruit is not only low in calories but also rich in protein and fibre, which promote feelings of fullness and reduce cravings. The combination of healthy fats, including monounsaturated and polyunsaturated fats, supports heart health and helps manage cholesterol levels. Pistachios also provide essential nutrients like vitamin B6, which boosts metabolism and keeps you energetic. As per a study published by the Nutrient Journal, regular consumption of pistachios is associated with significant weight loss. So, eat pistachios daily!
- Dried Figs: Dried figs, also known as anjeer, are a good source of dietary fibre, which can promote feelings of fullness and promote digestion. “They also contain antioxidants such as phenolic acids and flavonoids, which help protect cells from damage caused by free radicals and help in weight loss,” according to Palan. Figs contain natural sugars, which can be a healthy alternative to unhealthy sugary snacks if you are on a weight loss diet. Additionally, dried figs are a good source of vitamins and minerals, including potassium, calcium, magnesium, and iron, which support overall health and metabolism.
- Dates: Dates are packed with natural sugars that give you a quick energy boost without a sudden drop in energy levels. These little powerhouses are loaded with fibre, which keeps you feeling full and satisfied longer, helping you curb those between-meal cravings. A study published by the International Journal of Clinical and Experimental Medicine shows that dates possess antioxidant, antimicrobial, anti-inflammatory, and anticancer, which means dates can keep your body healthy and boost weight loss. Despite their sweetness, dates have a lower glycemic index compared to many other sweet snacks, which means they may have less impact on blood sugar levels.
- Prunes: Prunes, commonly called dried plums, are known for promoting digestive health due to their high fibre content. Apart from fibre, prunes are low in calories and high in essential nutrients such as potassium, magnesium, and vitamin K, which can help people trying to lose weight. They are also consumed for their high antioxidant content. According to a study published by the International Journal of the Kuwait University antioxidants are highly recommended for weight loss because they prevent free radical damage and help you lose belly fat. So, enjoy this tasty and nutritious dry fruit.
- Raisins: Packed with natural sugar, these tiny, dry fruits can satiate your taste buds. Just like other dry fruits, raisins are also a powerhouse of nutrients such as fibre, protein, carbohydrates, and vitamins K, B6, and C. “You can consume raisins whenever you crave sweets, even if you are diabetic because they are a natural source of sugar and fibre, which helps slow down the absorption of sugar,” advises Palan. Apart from this, raisins curb cravings and overeating, helping maintain a healthy weight. Enjoy this dry fruit guilt-free!
Additional Benefits of Dry Fruits for Weight Loss
- Provides energy: Dry fruits are a natural source of carbohydrates, which the body converts into energy. This energy boost can be particularly beneficial before or after workouts, as well as to stay energetic throughout the day.
- Fibre rich: Fibre plays a crucial role in digestive health and weight management. It not only promotes satiety but also supports regular bowel movements and reduces bloating. By aiding in proper digestion, fibre-rich dry fruits contribute to overall well-being and weight loss.
- Curbs cravings and overeating: The natural sweetness and rich flavours of dry fruits can satisfy cravings for sweets. Incorporating them into snacks or meals helps fulfill the nutritional demands of the body, and reduces calorie intake, thereby reducing the likelihood of overeating.
Moderation is Key: Balancing Benefits and Potential Drawbacks
When talking about weight loss, one must always keep a watch on total calories. Although dry fruits are healthy and can help in your weight loss journey, eating a large serving of dry fruits could add extra calories to your diet. That’s why it’s important to exercise portion control, says Palan. Apart from this, following a daily workout routine is way more essential for weight loss. While a healthy diet helps provide essential nutrients to your body and boost metabolism, regular exercise helps preserve lean muscle and burn additional calories. So, both are important for weight loss.
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Fresh fruit is more hydrating. However, that doesn't mean you need to swear off dried fruit entirely. Yes, it's higher in sugar and calories, and you need to watch your portion sizes. But the drying process preserves fruit that might otherwise go bad in your fridge and extends its shelf life to months instead of days. That means you can keep dried fruit in the pantry for any time you want to tap into the benefits of fruit without a trip to the store.
Potential Side Effects of Overconsumption
Overeating dry fruits can lead to weight gain due to their high calorie and sugar content. Some people may even experience digestive issues such as bloating or diarrhoea, especially if consumed in large quantities due to their fibre content.