The chewy, tender fig stands alone as a healthy, low-calorie treat. Figs grow well in mild climates such as the southern United States and in the Mediterranean countries, according to Julia Morton's book "Fruits of Warm Climates." Archaeologists have found traces of figs dating back to 5,000 B.C. Figs can be harvested twice a year, and you can find both fresh and dried figs at most grocery stores.
Low in Calories
Use figs in your diet as a healthy source of nutrients in a low-calorie package. To lose weight, substituting a 300-calorie snack for a 100-calorie serving of figs saves you 200 calories a day. If you changed nothing else in your diet, saving 200 calories a day may result in losing about 1 lb. every month. A raw fig that is about 2.5 inches in diameter contains 47 calories. A 1/2 cup serving of figs canned in water contains 66 calories, and 1/2 serving of dried, stewed figs has 139 calories. If you are looking for a healthy, sweet snack use figs in place of candy or ice cream to save calories while losing weight.
Beneficial Nutrients
Fresh figs contain 2 g of fiber per fig, and 1/2 cup of dried figs contains 5.4 grams. Most females need 25 g of fiber a day, while most men need 38 grams a day. Eating adequate amounts of fiber from figs and other foods not only increases the efficiency of your digestive system, but can also help you stay full. Figs also contain iron, calcium, potassium and a trace of fat. Eating one fig gives you 6 mg of vitamin C, a trace of B vitamins, no vitamin A and a trace of lutein and zeaxanthin. These two nutrients may help macular degeneration caused by age, according to the Linus Pauling Institute.
Weight Loss Benefits
Eating figs can help you follow a Mediterranean-style diet, which emphasizes fresh fruits, healthy fats, vegetables, fish and olive oil. A meta-analysis study published in the February 2011 issue of the journal "Metabolic Syndrome and Related Disorders" concluded that following a Mediterranean-style diet, in conjunction with reduced caloric intake, can help people lose weight. Nancy Jones, registered dietitian for the Cleveland Clinic includes figs among other fruits and vegetables to eat when using a Mediterranean diet. Using figs while losing weight can also make it easy to meet your fruit requirement.
Strategies
If you purchase fresh figs, choose firm figs with the stems still attached. Keep fresh figs in the refrigerator to lengthen their shelf life. Simply wash the fruit before eating. When using dried figs, the California Fig Advisory Board recommends keeping the package in the pantry in an airtight container. Use figs as a snack, in plain Greek yogurt or as a side dish with a piece of grilled seafood or chicken. You can include figs in a fruit salad, or stuff the figs with fat-free cream cheese, almonds, celery and paprika.
References
- "Fruits of Warm Climates"; Julia F. Morton; 1987
- USDA Nutrient Data Laboratory: Figs
- Oregon State University: Linus Pauling Institute; Carotenoids; Jane Higdon, et al; December 2005
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- "Metabolic Syndrome and Related Disorders"; Mediterranean Diet and Weight Loss: Meta-Analysis of Randomized Controlled Trials; K. Esposito, et al.; February 2011
- Cleveland Clinic; Do You Think You Could Eat Like the Greeks and the Cretans?; Nancy Jones, RD; July 2010
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