Ah, berries. Those delectable, juicy, tangy and sweet little morsels are nature's idea of candy. They're no sinful treat, however: Berries are high in vitamins and antioxidants, full of fiber and low in calories. In short, the perfect diet food. If you're looking to lose weight, work berries into your diet as guilt-free dessert, breakfast and snack foods.
Berries, Fiber and Weight Loss
One of the keys to berries' effectiveness in weight loss is their high concentration of fiber. Fiber comes in two forms: soluble and insoluble. Soluble fiber absorbs water as it moves through your body, making you feel full after eating less food. Insoluble fiber cleans your digestive tract, improving your digestion.
High-fiber foods tend to be low in calories, and that is definitely true of berries. Raspberries have a whopping 8 grams of fiber in a single cup, but only 64 calories. Blueberries have 3.5 grams of fiber per cup, and strawberries have 2.9, according to the Berry Health Benefits Network.
Nutritional Benefits of Berries
A crucial part of any good diet is the correct balance of vitamins and nutrients. If you don't get your vitamins, you won't feel well and may be tempted to eat more. Berries are full of the good stuff: strawberries, for example, provide 84.7mg of vitamin C in a 1 cup serving. That's about 100 percent of your recommended daily intake.
Blueberries and raspberries are also excellent sources of vitamin C, folate, phytonutrients and antioxidants. Most berries are also anti-inflammatory, meaning they can reduce your girth without any extra effort from you.
Acai, Goji and Diet Claims
In recent years, exotic-sounding berries like acai and goji have been marketed as diet supplements. Their proponents claim that these berries promote weight loss. However, there's no research to support advertiser claims that acai or goji are any better than locally-grown berries. In fact, CNN has reported that the Center for Science in the Public Interest is warning consumers to avoid buying acai-based diet products.
Connecticut Attorney General Richard Blumenthal told CNN that there may be a lawsuit against some acai-peddling companies, saying, "These claims are based on folklore, traditional remedies and outright fabrications unproved by real scientific evidence."
Where to Get Berries
Spring and summer are berry season, when you can get fresh berries at your local farmer's market or Community Supported Agriculture, CSA. Always strive to buy from local farmers rather than supermarkets, as fresh produce can lose its nutritional value when it's off the vine too long. If you live near a berry farm, find out if it has a pick-your-own program where you can harvest your own, impeccably fresh fruit, and get some sun and exercise in the process.
In the winter, buy frozen berries. Surprisingly, flash-frozen berries have just as much or more nutrition as fresh, says Berry Health Benefits Network.
How to Eat Berries
The fresher the fruit you eat, the better. Wash berries well and then eat them plain as snacks. Blend them with frozen banana chunks, juice and yogurt for a DIY Jamba Juice. Add them to your morning cereal. Bake blueberries into muffins, or blend them into a bourbon barbecue glaze.
Add strawberries to any salad; they go great with vinaigrette. Just be sure not to add sugar, as that turns your berries into calorie bombs. Avoid mixing them with cream and ice cream, too. Instead, substitute nonfat milk and frozen yogurt, according to Eating Well.
Member Comments