When it comes to overeating, it is possible to overconsume any food. No food is safe from the dangers of overeating, but fiber-rich fruits and vegetables are less likely to have a negative effect if they are overconsumed. The cranberry is a fiber-rich fruit full of antioxidants that often appears on "superfood" lists. However, eating the proper serving size will assure that you gain the benefits without unwanted weight gain or other complications.
Benefits of Cranberries
Amy Howell, a Rutgers University researcher, reports to MSNBC the many health benefits of cranberries. Research has found the drinking cranberry juice can actually help prevent urinary tract infections. Howell's research found a compound in cranberries, known as "proanthocyanidine," that prevents plaque from forming on the teeth. Finally, cranberries and cranberry juice can actually kill some bacterias that cause ulcers and even stomach cancer.
In addition, cranberries may lower LDL cholesterol, prevent tumors, and help the body prevent breast cancer cells from spreading. With this research, cranberries are shown to be a powerful antioxidant-rich food with a lot to offer in terms of disease prevention.
Nutritional Data of Cranberries
The nutritional facts of cranberries check in as healthy and low-calorie. A 1/2 cup serving of fresh cranberries, according to LIVESTRONG'S MyPlate, contains only 30 calories, 6 g carbs and 2 g fiber. Cranberries can be eaten dried, fresh, frozen or canned. You should always check labels for added ingredients in canned and dried fruits, as they may contain syrups, sugars and other extra hidden carbs.
How the Calories Could Add Up
At 30 calories per cup for fresh cranberries, overeating is not as dangerous as it can be with other higher-calorie foods like peanuts, almonds or other fattening snacks like potato chips. If you were to eat 4 cups of cranberries, a heavy dose, you would still only consume 120 calories. Because cranberries are high in fiber, you might experience digestive problems from a fast overdose of the fiber-rich fruit, especially if you are not used to consuming fiber on a daily basis.
Avoiding Overeating
Jennifer Nelson, R.D., R.D., and Katherine Zeratsky, R.D., writing for the Mayo Clinic, explain that overeating can stem from several different catalysts, including natural stimuli like hunger and also unnatural reasons like mindless eating and desire from other senses. Skipping meals can create extreme hunger and make you more likely to over-indulge in certain foods, especially those high in carbohydrates. Likewise, social situations can drive you to eat when not hungry or when others are eating.
One tip both experts suggest is to focus on satiety. Choosing solid food over juices helps fill the stomach and produce satiety. Fiber-rich foods are filling and water-dense, so a food such as an apple is more likely to fill and satisfy than a food like peanuts or potato chips. Many more peanuts and chips are needed to add up to the actual food weight of an apple, and at a caloric cost.
Mindless eating is also a culprit for weight gain and something to avoid. Certain situations can trigger overeating when the mind is focused away from the food. For instance, watching TV, movies, working at a computer, or reading the paper can all distract the mind. If you eat during these activities, it is not likely that the consumption will produce satiety. The best bet is to take time to enjoy your meal, focusing on the flavors and textures of each bite. Doing so can help you focus on healthy eating that provides an enjoyable enough experience to resist overindulging. When you do overindulge, cranberries are one food that won't pop the seams or create a huge caloric deficit. Full of antioxidants and low in calories, it's a relatively safe snack.
Member Comments