Are goji berries good for dieting?
Let’s be clear: there is no miracle food for losing weight. The only secret to staying slim is a balanced diet and regular physical activity. However, some foods can help burn fat or help you feel full more quickly. Let’s see what role goji berries might play in a diet.
Properties of goji berries
These little berries, also known as wolfberries, are used in Chinese medicine to boost the immune system, strengthen the body and fight fatigue. They have been consumed as a superfood in the West for some years. Indeed, they are a food very rich in vitamins and minerals, with a high antioxidant content. They have a high ORAC (Oxygen Radical Absorbance Capacity) index of 3290. The ORAC index measures the antioxidant power of a food.
The richness in antioxidants and vitamin C of goji berries ensures their role in preserving cells: fighting skin aging, preserving vision, maintaining intellectual abilities or memory… Some even claim that goji berries are an anti-cancer food, although no studies have confirmed these properties.
Weight loss benefits of goji berries
Are goji berries also weight loss foods? They have several qualities that can indeed help maintain a healthy weight.
- They are rich in fiber: their relatively high fiber content (7.78 g per 100 g, as much as prunes) allows you to feel full more quickly by “swelling” in the stomach.
- They are relatively low in calories: 20 goji berries contain only 15.8 kcal.
- They are concentrated in vitamins and minerals: thus, they allow you to eat less, with more nutritional benefits.
- They are rich in betaine, which helps to better eliminate toxins present in the liver. In the context of a diet or a detox cure, they could thus allow the body to better eliminate bad fats and toxins.
Goji berries can also, with their richness in fiber, have an impact on one of the collateral damages of a diet too rich in nutrients: a too-high LDL cholesterol (the bad kind) level. They can thus lower cholesterol levels in the blood. However, in case of hypercholesterolemia, it is recommended to consult a doctor before any attempt at self-medication.
How to consume goji berries to lose weight?
Dried goji berries, capsules, juice?
Goji berries reduce hunger pangs, limiting the consumption of overly fatty or sugary foods. However, they should be consumed properly.
Since the vast majority of goji berries are produced in China, they are very rarely found fresh on our shelves. Most of the time, they are sold dried.
Goji berries can be consumed in the form of dietary supplements, in capsules or tablets. This method of consumption is suitable for people wishing to consume them in case of temporary fatigue or to help the body better resist against illnesses.
However, for those wishing to lose weight, it is preferable to turn to dried fruits. Indeed, this way one will benefit best from their satiating power and fiber richness.
Goji juice is interesting for its vitamin richness. Pure, it is quite acidic and should be diluted in water or juice. It can be consumed as part of a diet, even though some of the properties of these small fruits are lost when turned into juice. Moreover, it is better, of course, to mix it with water rather than sugary juice.
In any case, it is preferable to consume organic goji berries, to avoid the pesticide and phytosanitary product residues that can be found in conventional goji berries.
Dried goji berries as a snack for dieting
Dried goji berries are therefore a food to prioritize if you’re watching your weight. They are sold in stores either alone or mixed with other super foods, or in cereal mixes: muesli, granola…
Be very careful with hidden sugars that can be found in these breakfast preparations, which are very energetic but not very suitable for our sedentary lifestyles. Avoid mueslis that are too sweet, or make your own with oats and dried fruits.
Their richness in fiber and vitamins makes these fruits an ideal snack in case of hunger pangs: they are satiating enough to hold on until lunch or dinner.
Therefore, you can consume a handful a day, chewing slowly to better digest the fruit’s fibers… and enjoy its good taste. In the case of a big craving, you can eat them with dried fruits (almonds, cashews) but be careful with the calories there too!
