We think so, and here’s why:
Berries are fruit that are low in calories, low in fat and high in fiber – all good things. In addition, they are chock-full of essential nutrients that are good for your overall health. The range of nutrients found in raspberries, for example, helps improve digestion, enhances the immune system, protects against certain diseases and aids in weight loss.
Therefore, if you’re eating berries for those reasons you’re already doing yourself a favor, and being mindful of your health. This alone is a great place to start on the road to both weight loss, and simply maintaining good health.
The specifics of berries and their ability to assist or promote weight loss are measurable, to be sure, but need to accompany other lifestyle efforts. Three things about berries we know for sure are:
They’re loaded with antioxidants: Berries are very high in antioxidants, natural substances in food that fight oxidation, a natural process associated with cancer, heart disease and aging during which cells can be damaged.
They’re high in fiber: Berries are a great source of fibre, an essential component of your diet that improves digestion and helps to reduce bloating. The berries with the highest fibre content are strawberries and raspberries – one cup of strawberries contains 3 grams, while one cup of raspberries contains eight grams of fibre.
They’re low in calories: Berries are surprisingly low in calories. They are a great quick snack that offers some sweetness and help you avoid cookies or candy. One cup of blueberries contains only 84 calories per, while blackberries are 62 calories and raspberries are 64 calories per cup.
The low calories and high fibre content in berries make them an excellent choice to include in your diet, particularly if you are trying to lose weight. Specifically, berries are low-energy-density food, meaning they provide larger portions for fewer calories. Water, fibre and fat content determine the energy density in foods. Berries are high in water content, which will provide volume but not calories. Raspberries, for example, are fat-free and full of fibre. High-fibre foods take longer for the body to digest, making you feel fuller longer. The fibre found in raspberries is insoluble which is beneficial for keeping the body regular, and which in turn promotes weight loss.
Also, Raspberries are very low on the glycemic index. They rank as a 3 in glycemic load, making them a low glycemic load food. Low index foods have little impact on blood sugar, helping to prevent the blood sugar from spiking. Low index foods not only help stabilize blood sugar but, Dr. Mabel Blades writes in “The Glycemic Load Counter,” can help make weight loss and management easier.
We need to heed the advice of David Grotto, RD, author of 101 Foods That Could Save Your Life who says: “There is not any single food, including the super-healthy acai berry, that can provide the solution to weight loss. To lose weight, you need to control calories with a healthy lifestyle approach that includes plenty of physical activity, nutritious foods, and adequate rest.”
In the end, to lose weight you need to take in fewer calories than you use. And berries are the perfect addition to this formula, and for that reason, berries are good foods and contribute to healthy weight loss.
The Berry Godmother – your source for everything Berry!