Do you shy away from eating dry fruits because of their high-calorie content? Did you, however, know that the calories in dry fruits could help you lose those extra pounds? You read it right! Dry fruits can help in weight management. The high-calorie content in dry fruits makes up for a large portion of your daily calorie content. The soluble and insoluble dietary fiber, on the other hand, helps satiate you as well as activate your digestive metabolism and cleanse your digestive tract. Here is a list of dry fruits you could add to your diet for a healthier way to lose weight:
1. Prunes: Prunes are dried plums. Although dried fruits are avoided during a weight loss program because they render a feeling of fullness, researchers have discovered that prunes are a healthy intervention that helps in your weight loss because of this very reason. Prunes contain a high concentration of simple sugars, which should be limited. The sugar concentration helps keep your hunger at bay. Since prunes help satiate hunger, it is a good addition to your diet. It is advisable that you start with small quantities of prunes and slowly increase your intake since this fruit is famous for causing minor digestive problems.
2. Raisins: Raisins are dried grapes and contain more nutrition than grapes. While every 100 g serving of grapes contains 67 calories, an equal amount of raisins contains 299 calories. Raisins also contain more potassium and sodium than grapes. The sodium and potassium content helps in the proper functioning of your heart and regulates your heartbeat. They also contain an increased amount of magnesium and calcium that are required for developing bone strength. Raisins have a host of antioxidants including vitamins A, C, B-6 and B-12 that fight inflammation. Vitamin C also help burn stored fats quickly and ensure weight loss. The high-calorie content in raisins help make up for your regular calorie intake, and the dietary fiber helps satiate your hunger pangs. The fiber content also clears your intestines and maintains healthy digestion. They do not contain any fats, and hence, cannot add to weight gain.
3. Almonds: Almonds supply necessary energy to your body. Initially, almonds were regarded as high-calorie food with 170 calories per serving. However, a recent study has found that your body only absorbs 129 calories from almonds. Almonds are treated as a replacement for weight-adding carbohydrates in any low-calorie diet. They contain low concentration of monosaturated fats and dietary fiber that help in weight loss by making you feel full for longer. It ensures reduced body mass and also the regulation of blood pressure. Almonds are also beneficial for your skin as it soothes and moisturizes your skin.
4. Pistachios: Pistachios are another great choice for nuts that help in weight management. They contain essential monosaturated fatty acids (MUFAs) that increase the level of good cholesterol in the blood and help maintain a healthy heart. The MUFAs also regulate the secretion of hormones that activate glucose metabolism in your body and simultaneously increase secretion of insulin. Thus, pistachios help lower blood sugar and are good for type 2 diabetes. It is true that pistachios have high fatty acid content, but these acids are healthy and necessary. The fat content in pistachios replaces the saturated fats from processed foods that are otherwise stored in your body.
5. Apricot: Apricots are ready to be plucked by the end of spring. They are rich sources of simple sugar and fiber, both benefiting your digestion. Your body easily absorbs simple sugars and uses it for all bodily functions while fiber cleanses your digestive tract and keeps you healthy. The low-calorie content in apricot helps in losing weight. Apricots can also maintain optimum fluid balance and help keep you hydrated through your workout routine. They contain antioxidants like vitamin C and lycopene that reduce Low-Density Lipoprotein (LDL) or ‘bad cholesterol’, while simultaneously increase levels of High-Density Lipoprotein (HDL) or ‘good cholesterol. Dried apricots contain a higher percentage of the nutrient, potassium, that helps regulate fluid balance and pulse rate.
Since dry fruits contain a high concentration of fats, they should be eaten in moderation in order to absorb enough nutrition. You should follow a balanced diet, and dry fruits can be a part of that diet. Also, if you exercise daily, you will achieve better results in terms of your weight loss program, and you will have a better body shape, boost your immunity and have glowing skin.