Almonds to Prunes: 5 nutrient-dense dry fruits that may help support steady and healthy weight loss
These five nuts and dry fruits are nutrient-dense, rich in fibre and healthy fats, and may support weight loss by improving satiety and stabilising energy.
Losing weight often comes down to managing hunger and choosing foods that don’t leave you reaching for snacks an hour later. Dry fruits fall into that category more often than people expect. They’re calorie-dense, but they carry protein, fibre, and healthy fats - the kind that help slow down appetite and keep energy steady.
Dietitian Priya Palan, Zen Multispeciality Hospital, told Health Shots that dry fruits are “nutrient-dense foods with broad metabolic benefits,” adding that their value goes beyond weight loss and into general health.
1. Almonds: fibre, protein and steady satiety
Almonds are routinely recommended because they bring a mix of magnesium, vitamin E, copper, calcium, and plant protein. The fibre and fat profile also plays a role in delaying hunger.
A study in the Journal of Research in Medical Sciences found that people including almonds in their routine saw greater weight reduction compared with a dry-fruit-free diet. Dr Palan suggests keeping the intake modest - around four to five almonds a day.
2. Walnuts: omega-3 support and fullness
Walnuts carry omega-3 fatty acids, linked in research to reduced triglycerides and lower inflammation. Despite being energy-dense, moderate walnut intake has been shown to improve fullness. The Nutrition Journal reported that participants who consumed walnuts felt satiated for longer periods, a useful factor for anyone attempting to manage portion size.
3. Peanuts: protein-driven appetite control
Peanuts tend to land in the snack category, but they’re closer to legumes nutritionally. They offer protein, fibre, and monounsaturated fats - all relevant for blood sugar control and satiety.
A study in the Nutrients Journal noted that 35 grams of peanuts taken before two main meals supported weight reduction.
4. Dates: natural sugar, slower energy dip
Dates deliver quick energy but also hold fibre, preventing the usual crash associated with sweet foods.
Research in the International Journal of Clinical and Experimental Medicine lists antioxidant and anti-inflammatory properties in dates, suggesting benefits that extend to metabolic health. Their lower glycaemic index compared with many sweet snacks makes them easier to include in a restricted diet.
5. Prunes: fibre and antioxidants
Prunes, or dried plums, are generally associated with digestive health because of their high fibre content. They also carry potassium, magnesium, and vitamin K.
A study conducted by the Department of Medicine, McMaster University, highlights the antioxidant load in prunes, noting its relevance for reducing free-radical damage and supporting abdominal fat reduction.
If added in small, consistent amounts, these nuts and dry fruits can support a weight-loss routine by keeping hunger and energy levels in a manageable range - without relying on heavy snacking between meals.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
