Apricots are good for weight loss. They’re low in calories, reduce hunger, and burn belly fat, as they’re high in:
- water
- fiber
- vitamin A
- vitamin C
- vitamin E
- boron
- carotenoids
- melatonin
How many calories in apricots?
Above all, apricots are beneficial for weight loss, as they have a few calories. They contain 48 calories per 100g. An apricot has only 17 calories.[1]
Not all fruits are low in calories, though. Certain fruits, like avocado, as well as all dried fruits (e.g. raisins) have many calories. Caloric deficit is key for weight loss.
Actually, apricots can help you consume fewer calories than you burn.
Apricots support weight loss, as they reduce hunger
Above all, apricots are good for weight loss because they reduce hunger.
Fiber
First, they’re an excellent dietary source of fiber. They contain 2 grams of fiber per 100g. A cup of apricots provides 3.1 grams of fiber. This dose is 11% of the Daily Value.
Fiber occupies a significant amount of space in the stomach and slows digestion. So, it reduces appetite and cravings for fattening foods. Therefore, fiber regulates energy intake.
Following a diet high in fiber is good for weight loss. We should consume 28 grams of fiber on a 2,000 calorie diet. Lower doses substantially increase the risk of obesity! Fruits, vegetables, whole grains, and beans, are the best natural sources of fiber.[2]
Water
Moreover, apricots are 86% water! Water also makes us feel full. In fact, proper hydration is necessary for belly fat burning. We should drink at least 64 oz of water per day.
Furthermore, apricots hydrate better than water, as they contain electrolytes. The daily replenishment of lost electrolytes is necessary for a well-hydrated body. Apricots contain (per 100g):
- 13 mg calcium
- 259 mg potassium
- 23 mg phosphorus
- 10 mg magnesium
Eating many foods high in water, such as tomato, cucumber, or watermelon, is beneficial for weight loss.
Apricots don’t spike blood sugar
Actually, apricots are among the fruits with the lowest sugar content. They have only 9.2 grams of sugars per 100g. As apricots have a low sugar content, while they’re high in water and fiber, they have a pretty low glycemic load of 6. Hence, apricots won’t spike your blood sugar levels![3]
As a rule of thumb, prefer consuming foods with a low glycemic index if you want to lose weight. They help burn belly fat and maintain a healthy body weight.[4]
Vitamins in apricots burn belly fat
In fact, apricots contain good amounts of sugars, fibers, proteins, minerals and vitamins, making them a superior fruit from a nutritional and medicinal viewpoint.[5]
Vitamin A
First, apricots are rich in vitamin A. They have 1,930 IU of vitamin A per 100g. Vitamin A plays a key role in burning belly fat for energy! Also, vitamin A may increase HDL cholesterol, and improve insulin sensitivity![6]
Vitamin C
Furthermore, apricots contain 10 mg of vitamin C, or 11% of the DV. Vitamin C promotes weight loss and helps the body burn fat mass.
Vitamin E
Also, apricot is one of the richest fruits in vitamin E. They have 0.9 mg of vitamin E per 100g, or 6% of the DV. Vitamin E can improve insulin sensitivity, reduce oxidative stress, and inflammation! Chronic low-grade inflammation is a common cause of obesity. The best natural sources of vitamin E are sunflower seeds and almonds![7]
Antioxidants in apricots are beneficial for weight loss
Additionally, apricots have a good antioxidant status. The mean antioxidant content of apricots is 0.52 mmol per 100g. Also, apricots have a moderate polyphenol concentration of about 180 mg per 100g.[8]
Above all, they’re great natural sources of melatonin. Melatonin is responsible for their high antioxidant capacity. In fact, melatonin has beneficial effects on weight loss.
Furthermore, apricots are an excellent source of carotenoids. They contain (per 100g):
- 1,090 mcg of beta-carotene
- 104 mcg of beta-cryptoxanthin
- 89 mcg of lutein & zeaxanthin
Obese people should consume apricots and other foods high in carotenoids, as they tend to have lower serum concentrations of carotenoids.[9]
Carotenoids and other antioxidants protect us from oxidative stress, which may lead to obesity!
Boron in apricots promotes weight loss
Moreover, apricots are good for weight loss because they’re great natural sources of boron. Boron plays a key role in the metabolism of carbs and fat. Dried apricots have about 2.1 mg of boron per 100g! We should get about 3 mg of boron a day.
What’s the best time to eat apricots for weight loss?
The best time of the day to eat apricots for weight loss is before a high-calorie meal. As apricots reduce appetite, we consume fewer calories in total. As apricots don’t spike blood sugar levels, most people can eat reasonable amounts between meals on an empty stomach.
Moreover, you can eat apricots as a dessert, instead of a calorie-dense sweet. Ripe apricots can satisfy your sweet tooth. Most popular sweets and desserts are packed with added sugar, fat, and calories.
Last, but not least, a great time to eat apricots is after exercise. Electrolytes and water in apricots hydrate the body, while sugars replenish muscle glycogen stores, promoting muscle recovery.
How many apricots can I eat a day for weight loss?
Most people can eat 5–7 apricots per day, as part of a hypocaloric diet for weight loss. 1 apricot has 17 calories, 5 apricots have 85 calories, while 7 calories have 120 calories. Active people and athletes can eat up to 10 apricots a day (170 calories), as they have increased energy needs.
Can dried apricots make me gain weight?
Although, raw apricots are good for weight loss, you should be cautious with portion sizes of dried or canned apricots.
They have significantly more calories and sugars than raw apricots! In fact, dried apricots have 240 calories and 53 grams of sugars per 100g. High amounts of sugar can spike blood sugar levels!
If you want to lose weight, you should avoid eating dried apricots or any other dried fruit. The regular consumption of dried apricots can make you fat.