Many people first learn about goji berries through advertisements promoting it as a "miracle" fruit. Dr. Jonny Bowden, Ph.D and Clinical Nutrition Specialist, describes the taste of a goji berry as a "cross between a cranberry and a cherry." Even if you have never tasted this expensive Chinese dried fruit, you may be curious if goji berries will make you lose weight.
Goji Berries and Weight Loss
According to the McKinley Health Center at the University of Illinois, there are no foods -- not even goji berries -- that actively burn fat off your body. Some foods or beverages may have caffeine, which gives your metabolism a slight temporary boost, but it is not significant to cause any sizable amount of caloric burn or weight loss. Weight loss or fat loss is a matter of eating less calories than you burn off on a daily basis.
Advertising Claims
Dr. Bowden explains that goji berries are very healthful and nutritious but that some companies have distorted claims and purposely misinterpreted clinic research to sell their product. Goji berries are relatively new in the United States. Advertisers, particularly multilevel marketing companies, try to capitalize on this new market by attributing various health claims to goji berries, such as curing cancer, burning fat and increasing lifespan. These claims are simply a product of disingenuous advertising, not legitimate clinical studies.
Nutritional Facts
Although goji berries will not cure cancer nor directly influence weight loss, they are an extremely healthful dried fruit. Since there are so many varieties of goji berries and their nutritional composition is still being verified, there are not yet standardized nutrition facts published by the U.S. Department of Agriculture.
Goji berries are thought to contain 18 amino acids, 21 trace minerals, vitamin A, vitamin C and cartenoids, a powerful antioxidants. 1 oz. or 1/8 of a cup of goji berries contains 4 g of dietary fiber. Unlike most fruits, the majority of carbohydrates are complex carbohydrates and not sugar. Health Services at Columbia University report that goji berries contain "phenolics," which reduce inflammation and have potential anticancer properties.
Goji Berries for Dieting
Goji berries still can be a useful food if you are trying to lose weight. Since weight loss is the result of eating less, you will need to reduce the number of calories you eat to create a caloric deficit. Ideally, you will want to substitute low calorie foods for high calorie foods. The Centers of Disease Control regard fruits such as goji berries as a great substitute for high calorie foods. Goji berries are a little over 100 calories per serving and can provide satisfaction if you have a "sweet tooth" that craves high-sugar desserts. You can eat the berries as a standalone snack instead of candy or potato chips. Consider adding goji berries to non-fat Greek yogurt for a healthful snack that is high in protein. Try oatmeal with some goji berries on top for a low calorie breakfast.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- McKinley Health Center: Ergogenic Aids: Dieting Myths
- University of Illinois: A Diet that Works
- Drugstore.com: Himalania Organic Goji Berries
- Columbia University: Goji Berries, Superfood, Scam, Safe? December 12, 2008
- CDC: How to use Fruit and Vegetables to Lose Weight
Member Comments