Are goji berries good for a diet?
Let’s be clear: there is no miracle food for weight loss. The only secret to staying slim is a balanced diet and regular physical activity. However, some foods can help burn fat or lead more quickly to a feeling of satiety. Let’s see what role the goji berries might play as part of a diet.
Properties of goji berries
These small berries, also called lyciums, are used in Chinese medicine to boost immune defenses, strengthen the body and fight fatigue. They have been consumed as a superfood in the West for a few years. Indeed, they are a food very concentrated in vitamins and minerals, with a high antioxidant content. They have a high ORAC value (Oxygen Radical Absorbance Capacity) of 3290. The ORAC index measures a food’s antioxidant power.
The high antioxidant content and vitamin C in goji berries ensure they play a role in preserving cells: combating skin aging, preserving eyesight, maintaining cognitive abilities or memory… Some even go so far as to claim that goji berries are an anti-cancer food, although no study has confirmed these benefits.
Slimming benefits of goji berries
Could goji berries, moreover, be weight-loss foods? They have several properties that can indeed help maintain a slim figure.
- Elles sont riches en fibres : leur teneur assez élevée en fibres (7,78 g pour 100 g, soit autant que les pruneaux) permet de parvenir à satiété plus rapidement en « gonflant » dans l’estomac.
- Elles sont relativement pauvres en calories : 20 baies de goji ne contiennent que 15,8 kcal.
- Elles sont concentrées en vitamines et minéraux : elles permettent donc de manger moins, pour plus d’apports nutritionnels.
- Elles sont riches en bétaïne, qui agit pour mieux éliminer les toxines présentes dans le foie. Dans le cadre d’un régime ou d’une cure détox, elles permettraient ainsi à l’organisme de mieux éliminer les mauvaises graisses et les toxines.
Goji berries can also, with their rich fiber content, have an effect on one of the side effects of an overly rich diet: an elevated LDL cholesterol level (the bad cholesterol). They can thus lower blood cholesterol levels. However, in cases of hypercholesterolemia, it is recommended to consult a doctor before attempting any self-medication.
How to consume goji berries to lose weight?
Dried goji berries, capsules, or juice?
Goji berries help reduce the feeling of hunger, which limits the consumption of overly fatty or sugary foods. However, they should be consumed appropriately.
Since the vast majority of goji berries are produced in China, they are very rarely found fresh on our market stalls. Most of the time, they are sold dried.
Goji berries can be consumed as dietary supplements, in capsules or tablets. This form of consumption is suitable for people who wish to take them in cases of temporary fatigue, or to help the body better resist illness.
However, for people who want to lose weight, it is preferable to opt for dried fruits. Indeed, this way you will get the most benefit from their satiating power and fiber content.
The goji juice is notable for its high vitamin content. Undiluted, it is quite acidic and should be diluted in water or juice. It can be consumed as part of a diet, although some of the properties of these small fruits are lost when they are turned into juice. Moreover, it is of course better to mix it with water rather than with a sugary juice.
In any case, it’s best to consume organic goji berries to avoid pesticide and agrochemical 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 favor if you’re watching your weight. They are sold commercially on their own or mixed with other superfoods, or in cereal mixes: muesli, granola…
Be very careful of hidden sugars that can be found in these breakfast preparations, which are very energy-dense but poorly suited to our sedentary lifestyles. Avoid overly sweet mueslis, or make your own with rolled oats and dried fruit.
Their richness in fiber and vitamins makes these fruits an ideal snack when you’re a little peckish: they will be filling enough to see you through until lunch or dinner.
You can therefore consume a handful per day, chewing slowly to better digest the fruit’s fiber… and enjoy its good taste. In case of a big craving, you can eat them with dried fruit and nuts (almonds, cashews), but here too, watch out for the calories!
