Summer is the berry season. There are many options for sprinkling granola in the morning, having a light meal at noon, mixing with smoothies, and adding fruit to the crunch. These little fruits stuff a serious health punch.
“Berry is one of the most nutritious fruits,” he says. Roxana Ehsani, MS, RD, CSSD, LDN, Dietitian and Registered Nutritionist of the Academy of Nutrition and National Media Spokesperson. “It’s rich in dietary fiber as well as vitamins, minerals and antioxidants!”
And if you’re on a weight loss journey, they’re the important fruits you have in your fridge. That’s because berries really outperform all other fruits when it comes to fiber content.
“Fiber is one of the essential nutrients that you need to include more in your diet when you want to lose weight,” explains Ehsani. “Foods high in fiber digest faster than foods low in fiber, so berries give you a feeling of fullness, which prevents you from overeating at meals and getting more snacks throughout the day. You will not be able to enter. “
She adds that fiber-rich foods, such as berries, slowly release energy into the bloodstream over time, keeping blood sugar levels more stable.
“A more balanced blood sugar level prevents important falls and depressions when trying to lose weight,” says Ehsani.
With that in mind, Ehsani says it The best berries to keep if you’re trying to lose weight raspberry..
How Raspberries Can Support Your Weight Loss Journey
One cup of raspberry contains 65 calories, 15 grams of carbohydrates, 8 grams of dietary fiber, 5 grams of sugar, and 1.5 grams of protein.
“The reason raspberries are so high in fiber is that they are actually made up primarily of small seeds,” says Ehsani. “A glass of raspberry contains 53% of the daily intake of vitamin C, which at the same time helps support the immune system!”
She naturally becomes a low-carb food, as most of the raspberry carbs come from fiber, which helps when trying to lose weight. It’s also a healthy low-calorie option if you want to lose weight, as one cup of berries has less than 100 calories per cup.
“Eating nutritious, low-calorie foods like raspberries can be a perfect alternative when you’re looking for sweets, but look for not stuffing too many calories. “It’s done,” Ehsani adds. “You can eat more low-calorie foods instead of high-calorie foods.”
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How to eat more raspberries
Looking for a way to add raspberries to your diet? Ehsani suggests that you can add berries on top of smoothies, smoothie bowls, chia seed puddings and yogurt.
“Add to the ice cream bowl above the morning toast or waffles, and to the muesli, cereal, and oat bowls,” she says.
In addition, you can make your own high fiber jam (using fresh or frozen).
“Grate the raspberries and let them sit with the chia seeds. When you sit down, the jam thickens and swirls around the yogurt and spreads over toast instead of regular jelly or jam,” says Ehsani. “A blend of frozen bananas and frozen raspberries turns into a creamy soft serve ice cream that looks like an alternative to a healthy fruity soft serve ice cream.”
You can also add it to delicious food! “Add the berries to a bowl of grains and beans, or on top of a kale or spinach salad,” Ehsani recommends.
