Are Raspberries Good For Weight Loss?
Who doesn´t love these sweet, tasty and bright pink berries, but you may ask yourself “Is raspberry good for weight loss” or is it too high in calories?
A cup of raspberry (approximately 122 grams) has only about 64 calories and 8 grams of fiber. More so, these berries are mainly made up of more than 85% water. Raspberry with its low calories and high fiber content makes these berries a filling low-calorie snack packed with many essential micronutrients.
Their seducing smell and sweetness will help satisfy your sweet tooth if you are dieting or about to start a diet.
One study found, that when mice were fed a diet low in fat, a diet high in fat or a diet high in fat but supplemented with one of eight berries, including raspberry, the mice in the raspberry group gained less weight than mice only on a diet high in fat.
The Fitness and Supplement Industry widely are promoting supplements with so called “Rasperry ketones”. Though there is little evidence that these raspberry contents can aid in weight loss, it definitely is a good addition to any weight loss regimen.
One animal study found that when mice got fed with a diet high in fat together with high doses of rasperry ketones, they gained less weight than the mice in the second group.
However, the only study conducted on humans on weight loss and raspberry ketones used a supplement containing several other substances, such as caffeine, which makes it impossible to determine whether ketones found in raspberry were responsible for the positive effects.
Raspberries Are A Rich Source Of Antioxidants
Oxidative stress is linked to a variety of diseases such as heart disease, diabetes, cancer and many other issues.
Not only low in calorie, the Raspberry is high in many powerful antioxidant compounds, such as quercetin, Vitamin C, ellagic acid and many B Vitamins.
Raspberries have a similar antioxidant content as strawberries, but blackberries have double the amount and blueberries a whopping triple the amount of antioxidants, compared to raspberries.
A study in diabetic and overweight mice observed that those fed freeze dried red raspberry fruits showed lesser signs of oxidative stress and inflammation compared to the control group.
Review of animal studies suggests that raspberries and extract of raspberry have anti-inflammatory effect which can reduce your risk of developing chronic diseases, such as diabetes, obesity, cancer and heart disease.
Another study conducted on mice came to the conclusion, that ellagic acid, one of raspberries antioxidants, may not only prevent damage by oxidative stress but also is capable of repairing damaged DNA.
Raspberry May Benefit Blood Sugar Control
Raspberry is not only low in calories, it is also low in carbs and high in fiber, which makes them a optimal choice for anyone monitoring their carbs (which you should do if you dieting)!
A cup raspberries (approximately 124 grams) has 14.6 grams of carbs and 8 grams of fiber. That means they only come with approximately 6.7 grams of net digestible carbohydrates per serving.
Due to their low gylcemic index (GI), these berries also are unlikely to raise blood sugar levels. The Glycemic Index is a measurement of how fast a given food increases and spikes your blood sugar levels.
Amazingly however, there are studies that showed that raspberries may actually lower blood sugar and counter insulin resistance.
Mice fed red raspberries together with a diet high in fat, had lower blood sugar levels and less insulin resistance compared to the control group. Interestingly these mice also demonstrated less evidence of fatty liver issues.
Raspberry May Has Cancer-Countering Properties
In in-vitro studies (studies conducted in a test tube) blocked the growth of and destroyed cancer cells of breast, colon, prostate and mouth cancer cells.
Another stsudy found (in-vitro) that raspberry extract was able to kill up to 90% of breast, stomach and colon cancer cells.
Raspberries May Relief Arthritis
The Antioxidants found in raspberries have anti-inflammatory properties which may reduce symptoms of arthritis.
Raspberry Has Anti-Aging Properties
Foods high in antioxidants, such as raspberry, have shown to reduce signs of aging by fighting free radicals in your body. More so, antioxidants have been linked to a longer life span in several animal animal studies.
Adding Raspberries To Your Diet
You always should eat fresh raspberries within one to two days because of their short shelf life. Fresh raspberries will be best during the summer and fall, since it is when they get harvested. Make sure to check them and their appearance to avoid berries that look moldy or crushed.
Store them in your refrigerator in packaging that protects them from outside damage.
You totally can also eat frozen raspberries. Most of its nutrients and vitamins are still available when they were frozen right after harvest.
Raspberries can be added to various meals low in calories, such as in fresh smoothies, your morning bowl of cereals or in your fat-free yogurt.
If you have a good blender at home, you can blend your frozen raspberries with some yogurt and a pinch of stevia or sucralose, for healthy and tasty home-made raspberry ice cream.
Raspberry is a tasty and healthy snack, which is low in calories and provides multiple other health benefits. Also their low carbohydrate content make them a perfect weight loss snack!
If you are trying to lose weight you should always monitor your carbohydrate intake with the help of a good diet plan like The Custom Keto Diet, which allows you to eat certain foods without losing track.
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Hello, My Name is Cassie Jones and I am the Main Content Author for Weight Loss Journal. I am a mother of two precious boys and have a Bachelor in Nutrition & Dietetics from the University of Barcelona. I struggled with obesity for 21 years, when during my studies I was able to lose 45 pounds in 10 Weeks with the knowledge I have gained. My Goal is to share my knowlege with you, in order for you to live a healthier and happier life.