Game World!: can berries help me lose weight?

Fat Burning Berries | How They Fight Inflammation and Body Fat!

Berries May Help You Maintain or Lose Weight

Because of their fiber and liquid content, berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet. Berries are low in calories, too, making them a diet-friendly choice.

Moreover, How many calories are in 1 cup of fresh raspberries?

One cup (123 grams) of raspberries has only 64 calories and 8 grams of fiber. What’s more, it’s made up of more than 85% water. This makes raspberries a filling, low-calorie food (1).

Secondly, What are the 5 foods that burn belly fat?

Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others. Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didn’t.

Beside above What are the 3 foods to never eat? Extra sugar causes a surge in insulin, and high insulin levels cause your body to store fat rather than burn it.

…

AVOID: Added Sugar

Cereal.

Snack bars.

Pre-sweetened yogurts.

Canned fruit.

Condiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar.

In this way, Do berries burn belly fat?

Boost metabolism: Berries are a great source of fibre, making them a great metabolism-boosting food. Studies in mice and test tubes have shown that ketones, a compound in raspberries, could speed up the metabolism and increase the breakdown of fat, including the deep internal belly fat.

What is a healthy serving of raspberries?

A serving of raspberries is one cup.

Contenus

24 Related Questions and Answers Found

Are raspberries full of sugar?

Are raspberries good for you on a diet?

How can I reduce my tummy in 7 days?

Does apple cider vinegar burn belly fat?

How can I lose tummy fat fast?

What is the number 1 healthiest food in the world?

What is the healthiest fast-food?

What is the number 1 toxic vegetable?

Do blueberries make you skinny?

Is it bad to eat 2 cups of blueberries a day?

Are berries a healthy snack?

What fruit has the most sugar in it?

Can you eat berries everyday?

What fruit is highest in sugar?

Is it OK to eat raspberries everyday?

Which Apple has less sugar?

24 Related Questions and Answers Found

Are raspberries full of sugar?

Raspberries

With only five grams — a bit more than a teaspoon — of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list.

Are raspberries good for you on a diet?

Fresh raspberries are among the top sources of antioxidants for your diet. Black raspberries offer the most antioxidants, followed by red and then golden raspberries.

How can I reduce my tummy in 7 days?

Additionally, check out these tips for how to burn belly fat in less than a week.

Include aerobic exercises in your daily routine. …

Reduce refined carbs. …

Add fatty fish to your diet. …

Start the day with a high protein breakfast. …

Drink enough water. …

Reduce your salt intake. …

Consume soluble fiber.

Does apple cider vinegar burn belly fat?

According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides. This is one of a few human studies that have investigated vinegar’s effects on weight loss.

How can I lose tummy fat fast?

20 Effective Tips to Lose Belly Fat (Backed by Science)

Eat plenty of soluble fiber. …

Avoid foods that contain trans fats. …

Don’t drink too much alcohol. …

Eat a high protein diet. …

Reduce your stress levels. …

Don’t eat a lot of sugary foods. …

Do aerobic exercise (cardio) …

Cut back on carbs — especially refined carbs.

What is the number 1 healthiest food in the world?

So, having scoured the full list of applicants, we have crowned kale as the number 1 healthiest food out there. Kale has the widest range of benefits, with the fewest drawbacks when stacked up against its competitors.

What is the healthiest fast-food?

10 Fast-Food Restaurants That Serve Healthy Foods

Chipotle. Chipotle Mexican Grill is a restaurant chain that specializes in foods like tacos and burritos. …

Chick-fil-A. Chick-fil-A is a fast-food restaurant that specializes in chicken sandwiches. …

Wendy’s. …

McDonald’s. …

Ruby Tuesday. …

The Cheesecake Factory. …

KFC. …

Subway.

What is the number 1 toxic vegetable?

Kale Is One of the Most Contaminated Vegetables You Can Buy. Here’s Why. Each year, the Environmental Working Group (EWG) publishes its Dirty Dozen list, which ranks the 12 pieces of produce that contain the highest amounts of pesticide residues.

Do blueberries make you skinny?

Because this little berry is so fiber full (with nearly 4 grams a cup), you don’t feel hunger pangs shortly after eating them (unlike sugary treats). This is one reason eating blueberries regularly is associated with aiding in losing weight or maintaining a healthy weight.

Is it bad to eat 2 cups of blueberries a day?

Summary: Eating a cup of blueberries a day reduces risk factors for cardiovascular disease — according to a new study. … The research team say that blueberries and other berries should be included in dietary strategies to reduce the risk of cardiovascular disease — particularly among at risk groups.

Are berries a healthy snack?

Berries are some of the healthiest foods you can eat. They’re low in calories and high in fiber, vitamin C, and antioxidants. Many berries have been associated with being beneficial for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.

What fruit has the most sugar in it?

Which Fruits Have the Most Sugar?

Scroll down to read all. 1 / 13. Mangoes. …

2 / 13. Grapes. A cup of these has about 23 grams sugar. …

3 / 13. Cherries. They’re sweet, and they have the sugar to show for it: A cup of them has 18 grams. …

4 / 13. Pears. …

5 / 13. Watermelon. …

6 / 13. Figs. …

7 / 13. Bananas. …

8 / 13. Less Sugar: Avocados.

Can you eat berries everyday?

What fruit is highest in sugar?

Which Fruits Have the Most Sugar?

Scroll down to read all. 1 / 13. Mangoes. …

2 / 13. Grapes. A cup of these has about 23 grams sugar. …

3 / 13. Cherries. They’re sweet, and they have the sugar to show for it: A cup of them has 18 grams. …

4 / 13. Pears. …

5 / 13. Watermelon. …

6 / 13. Figs. …

7 / 13. Bananas. …

8 / 13. Less Sugar: Avocados.

Is it OK to eat raspberries everyday?

A single serving of raspberries packs a lot of health benefits, say OSU researchers. CORVALLIS, Ore. – Eating the equivalent of one serving of red raspberries every day curbed weight gain in laboratory mice even when they ate an unhealthy, high-fat diet, researchers at Oregon State University found.

Which Apple has less sugar?

If you had to pick just one apple, tart green apples, such as Granny Smith, are lower in sugar and therefore the best choice for people with diabetes.

There’s confusing and misleading weight loss advice everywhere, leaving people at a loss to know what works and what doesn’t. A balanced, plant-based diet, regular exercise, and other factors like sleep, stress, and even relationships can impact weight loss. There are also specific foods that increase the value of all your hard work and patience to shed pounds. Berries top this list.

Naturally sweet berries are packed with pectin, a type of soluble fiber that promotes a feeling of fullness. It has the added benefit of improving insulin resistance that makes weight loss so much more difficult to achieve. While they’re a convenient snack, they can also be added to cereals, jazz up a salad, add substance to low-fat parfaits, or whipped up in a smoothie or fruit drink. Here’s how else berries can help your weight loss journey:

Blast belly fat

Lose that tire around your middle by eating berries. Researchers at the University of Michigan found that blueberries can help you burn that stubborn belly fat by turning on your “get-lean genes”. After a 90-day trial, rats that fed on a blueberry-enriched diet showed significantly reduced abdominal belly fat than the control group. Bonus: a low-fat diet boosted the health benefits of the berry consumption. Rats fed on a diet meeting these two criteria had lower overall fat mass and liver mass than the control group. For a sweet treat at the end of the night, nibble on frozen blueberries. The cold transforms the berries into a sorbet-like texture that will quell your craving for Ben & Jerry’s.

Snack wisely

If sugar is your enemy in the battle of the bulge, fiber is your key ally, and berries are your weapon of choice. Another benefit of this mega-fiber is managing your hunger levels with ease. The high fiber content of this tasty fruit also promotes satiety, as our bodies cannot digest it. As a result, it stays in our stomachs longer, expands once it absorbs water and helps you feel full, for longer. So, if you need a little extra boost to get you through the day without resorting to the vending machine, berries are the perfect snack.

For an ideal, low-sugar trail mix, toss together freeze-dried berries with raw nuts and bran cereal. Almonds and walnuts both make healthy additions that will ward off the 3 pm slump. Just make sure to read labels carefully. Dried fruit is often packed with added sugars, clocking in at 13 grams in just 2 tablespoons. Freeze-dried varieties usually boast better nutrition, making them the safer option.

Eating Berries Every Day For A Week Will Do This To Your Body

Energy dense

To lose weight, the Mayo Clinic encourages choosing foods with lower energy density; eat a greater volume of food that’s lower in calories to help you feel fuller with fewer calories. Foods that are high in water and fiber content but low in fat, such as berries, are low-energy-dense foods, just what the Mayo Clinic recommends. Just 1 teaspoon of butter, for example, contains about the same calories (30-40 calories) as 1/2 cup of blackberries, blueberries or sliced strawberries.

Strawberries are America’s most popular berry and a one-cup serving has only 53 calories. Other berries such as blueberries, blackberries and raspberries, are an equally fresh and healthy addition to any weight loss plan. One cup of each adds less than 84 calories and just like strawberries, each is packed with nutrition, and are versatile in the kitchen.

High water content

Fresh berries have a high water content. Most fruits and vegetables contain high amounts of water, which creates weight, volume and juiciness but adds no calories. Foods high in water can contribute significantly to a sense of fullness after eating. In research cited by the U.S. Centers for Disease Control and Prevention, eating foods that were prepared by incorporating more water significantly increased the sense of fullness after eating and decreased the calories eaten. Drinking a glass of water with the same food – but with no extra water incorporated into the food – had no effect on feeling full or calories consumed.

Increase fiber content

Berries are also full of fiber -about 4 grams per 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries. High-fiber foods take longer to digest, helping you feel fuller, longer, on relatively few calories. According to the CDC, research indicates that eating fruits whole, with their natural fiber, creates greater feelings of fullness than consuming either fruit purée or juice. Add them to your breakfast to start the day off right.

Packed 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. Some berries – black baspberries, red raspberries, boysenberries, Marion berries and strawberries are super-antioxidant foods, with high ORAC values (oxygen radical absorbance capacity). All dark-colored berries are also high in ellagic acid, which has been shown to kill some cancer cells. Berries are also high in vitamin C.

Next time you are hungry, fill up on these delicious, nutrient packed, dense, low calorie, high fiber berries and you’ll see your hard work pay off quicker.

Strawberries, raspberries, blueberries, blackberries… These fruits might be small, but they are packed with power. Berries add a touch of summer to your cooking and are simply irresistible and delicious. But more than that, they provide you with plenty of nutrients and can help you get the figure you always wanted. Read on if you want to find out how these fruits can help you lose weight. Plus, we have three fruity recipes for you.

Berries in a cup

Nutritional powerhouses

Berries get their amazing color from anthocyanins, which are part of the flavonoid family of phytochemicals. Anthocyanins are known to be powerful antioxidants. These neutralize free radicals and are thus referred to as radical scavengers. An adequate supply of antioxidants is particularly important if you want to train at high volume and go running regularly in order to avoid putting oxidative stress on your body which has been linked with numerous diseases. Norwegian researchers have found that berries, in contrast to some other fruits, contain extremely high levels of antioxidants. So they are a real nutritional powerhouse and boost your immune system!

Great sources of vitamins and fiber

Berries are packed with vitamins and minerals. For instance, blackcurrants are tops when it comes to vitamin C. They contain more than 170 mg per 100 g – that is nearly twice our daily requirement of this vitamin. Thus, a handful a day gives you almost more than you really need.

Plus, the colorful fruit is an important source of fiber. Fiber keeps you feeling full longer and allows your blood sugar to rise slightly and slowly. This helps to avoid blood sugar peaks and thus puts an end to awful cravings for ice cream and sweets. And let’s be honest: fresh raspberries from the bush are sweet enough, aren’t they? 😉

Raspberries, blueberries and blackberreis on heart shaped plates.

Did you know that a sharp increase in your blood sugar level causes the hormone insulin to be released? This is produced in the pancreas and its job is to lower your blood sugar level back to normal. Plus, it promotes the storage of fat in adipose tissue. So when you eat a lot of sweets and white flour products (these are low in fiber), your blood sugar level rises sharply. This causes a lot of insulin to be produced – meaning you will put on weight! Thus, you should opt for a high fiber diet which, in combination with regular workouts, will supercharge your fat burning. Say “goodbye” to excess pounds before your summer vacation!

Low-calories treats

Contrary to other fruits, berries fit with a low-carb diet. They are also lower in calories. For instance, a banana has around 100 kcal and 20 g of carbohydrates, whereas 100 g of strawberries has around 30 kcal and only 6 g of carbohydrates. If you want to lose weight and are looking for a low-carb post-workout snack, then try low-fat Greek yogurt with fresh strawberries and some grated vanilla. It tastes so sweet you won’t need any extra sugar 😉

Perfect for salads, smoothies and desserts

Berries are very versatile. Especially in sweet – as well as savory- dishes, they add a fruity kick and an extra dose of vitamins. In salads, they are perfect as the sweet contrast to the sour dressing. Berries give smoothies a magnificent red or purple color. Ready for a taste? Then try out one of the three recipes below:

Spinach salad with blueberries, avocado and feta

1. Spinach salad with blueberries, avocado and feta

Ingredients for two servings:

2-3 handfuls of fresh baby spinach

250 g fresh blueberries

1 avocado

1 package of feta (diced)

25 g pine nuts

1 shallot (minced)

2 Tbsp. white balsamic vinegar

1 tsp. mustard

olive oil

salt and pepper

Directions: Whisk together the minced shallot, vinegar, mustard, olive oil, salt and pepper to form a dressing. Wash the baby spinach and the blueberries and then dab them dry with a paper towel. Cut the avocado in half, remove the pit and then cut the flesh in thin slices. Add everything to a bowl and carefully mix the ingredients with the dressing. Roast the pine nuts in a pan without oil. Be careful not to burn them (it can happen pretty fast!). Serve the salad on two plates and sprinkle feta cubes and pine nuts on top. Enjoy your salad! You can also substitute goat cheese for the feta.

Warm berry crumble

2. Warm berry crumble

Ingredients for a small baking dish:

250 g mixed berries

zest of ½ organic lemon

50 g oats

4 Tbsp. grated almonds

2 tsp. soft or melted coconut oil

2 tsp. maple syrup

vanilla

a pinch of salt

Directions: Preheat the oven to 170°C (325°F). Mix the berries with some of the vanilla and the lemon zest. Feel free to squish the berries with a fork to squeeze out some of the juice. Then combine the oats, almonds, coconut oil, maple syrup, the remaining vanilla and salt – these are the ingredients for the crumble. Now spread the berry mix in a small baking dish and then sprinkle the crumble ingredients on top. Put the dish in the oven for 40 minutes. Our tip: the warm crumble tastes amazing with the following ice cream recipe:

Vegan ice cream with raspberries

3. Vegan ice cream with raspberries

Ingredients for two servings:

2 frozen bananas

60 g frozen raspberries (you can also use strawberries or blueberries)

3 Tbsp. coconut milk

1 tsp. agave syrup

Directions: Combine all the ingredients in a good food processor. Mix until it has a creamy consistency. This can take several minutes. Decorate your ice cream with coconut flakes and fresh raspberries.

Do you want to get your abs ready for summer? Then you won’t want to miss next Friday’s post when Fitness Coach Lunden gives us some tips on how to get a flat stomach.

You know that eating more fruits and vegetables is the key to good health—around four servings of fruit every day. Now it looks like choosing the right ones can make maintaining your weight MUCH easier.

bowl of blueberries and scattered blueberries on a dark backgroundCHURSINA VIKTORIIA/SHUTTERSTOCK

Blueberries

In a BMJ study of more than 100,000 men and women, researchers discovered that subclasses of powerful antioxidants called flavonoids—namely flavonols, flavan-3-ols, anthocyanins, and flavonoid polymers—found in select fruits and vegetables may prevent weight gain. The fruits with the greatest effect on weight maintenance were chock full of flavonoids called anthocyanins, and blueberries top this list.

About one-quarter cup of blueberries contains 10 milligrams of anthocyanins, and each 10 mg increase is linked with a quarter-pound less weight gain over four years, the BMJ study found. This may seem insignificant, but it can add up with time, the study authors point out. Exactly how flavonoids deter weight gain is not fully understood but eating foods rich in flavonoids—namely produce—may allow us to feel full sooner, and avoid other less-healthy foods that may lead to weight gain.

“I am a blueberry fan for many reasons,” says Keri Peterson, MD, an internist at Lenox Hill Hospital in New York City. Antioxidant power aside, blueberries are also rich in fiber which keeps us feeling full longer, she says. “They are among the healthiest fruits to eat.” Berries happen to be among the most-filling fruits. Aim for a cup of blueberries a day as part of an overall healthful diet that is rich in lean protein, complex carbohydrates, healthy fats like olive oil, fruits, and vegetables, she says. And be sure to give this healthy blueberry muffin recipe a try.

red apples on weathered wood tableTUNEDIN BY WESTEND61/SHUTTERSTOCK

Apples

Who cares if an apple a day can keep the doctor away if it also helps keep you trim? Apples are rich in flavonoid polymers and are also packed with fiber, making them one of the best fruits for weight loss when part of a healthy diet. One medium-sized apple is considered one serving. Eat them with the skin on (i.e. unpeeled) to get more fiber, antioxidants, and better control over your blood sugar, says Sharad Paul, MD, the Auckland, New Zealand-based author of The Genetics of Health: Understand Your Genes for Better Health. Preventing blood sugar spikes and valleys will help banish food cravings and eating binges, not to mention help protect against diabetes. Have leftover apples? This healthy baked apple recipe is simple irresistible.

pears glistening with waterBRENT HOFACKER/SHUTTERSTOCK

Pears

Pears may also prevent weight gain, according to the aforementioned study, and this is largely due to flavonoid polymers: Every extra 138 mg of flavonoid polymers resulted in less weight gain over the four-year study period. “Fruits that are rich in flavonoid antioxidants and high in fiber are great choices,” Dr. Peterson says. “Fiber fills you up and creates satiety, so pears and apples give you a lot of bang for your buck.” Make sure to eat the skin too for maximum benefits, adds Dr. Paul. Test your knowledge of the best high-fiber choices—like pears—with this quiz.

strawberries on a deep blue dishMARIAN WEYO/SHUTTERSTOCK

Strawberries

Strawberries help maintain weight for the same reason as their blueberry counterparts: They are rich in anthocyanins. Incorporate one cup of strawberries a day into your diet—try them with breakfast over low-fat yogurt or steel-cut oatmeal, as a mid-afternoon snack, or as a dessert after dinner, Peterson says. “The concern has been that eating sweet fruits may cause weight gain due to fructose content, however, certain fruits like green apples, pears and berries like raspberries, strawberries and blueberries are among the best fruits to eat as part of a weight management plan not only because they are less sweet, but due to their high flavonoid content.” Some juices are also loaded with flavonoids.

variety of peppersHOLBOX/SHUTTERSTOCK

Peppers

First, yes: Peppers are in fact a fruit. Ranking up there with the healthiest fruits, they can also help put the brakes on weight gain when eaten daily, according to the research. In fact, peppers may even encourage weight loss: Capsaicin, the component that gives chili peppers that kick, seems to encourage white fat cells to convert into energy-burning brown fat, in one study done on rats. Check out cayenne pepper’s other health benefits.

If every day you woke up and ate exactly what you should eat, to be your healthiest, lose weight, lower your cholesterol and keep your blood sugar steady, you might suspect that would be a boring diet of oatmeal and kale. But what if we told you that the number one thing to pop like candy, morning noon and night, were... blueberries?

Everyone is looking for the "magic pill" that burns belly fat, helps you lose weight, and keeps your energy up. It may just be sitting in your fridge, freezer, or easily bought at your local grocery store. Yes, it turns out that this basic little berry does a bounty of good for your body.

The latest research on the nutritional benefits of blueberries reinforces the fact that this little pebble-sized fruit packs a major, powerful punch of antioxidants, fiber, and phytochemicals that helps to improve your circulation, strengthen your immunity and keep you full, all while sending your blood sugar into a healthy steady-state and prompting your body to cart off fat? Because this little berry is so fiber full (with nearly 4 grams a cup), you don't feel hunger pangs shortly after eating them (unlike sugary treats). This is one reason eating blueberries regularly is associated with aiding in losing weight or maintaining a healthy weight.

One study found that lab rats that were plumped up and then consumed blueberries for 90 days lost more belly fat than those same rats that didn't eat blueberries, and scientists believe this is related to the way the antioxidants in blueberries influence how fat and glucose are metabolized. So even if you eat an imperfect diet, adding blueberries appears to help burn off belly fat by lowering insulin sensitivity. Another later study found similar results.

Blueberries are also known to help athletes recover faster when eaten before a tough workout, due to the fact that they help fight inflammation. Endurance athletes who consume blueberries before a major race or long training session have experienced less oxidative stress, meaning they feel less pain and go further, faster, on this natural fuel. (Perhaps this is one reason most sports smoothies start with blueberries and a type of protein powder.)

This is Why Blueberries Are The Healthiest Fruit You Can Eat

The phytochemicals in blueberries are powerful health boosters

According to one recent study: "Blueberries contain a large number of phytochemicals," the most notable is anthocyanin pigments, a powerful flavonoid that gives the berry its sapphire blue color. Of their various phytochemicals, anthocyanins probably make the greatest impact on blueberry health functionality and how they work their wonders in your body.

"Epidemiology studies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection."

Along with helping improve weight loss and brain function, blueberries are powerhouses when it comes to fighting the effects of heart disease, especially on the circulatory system.

"Blueberry anthocyanins exert protection against cardiovascular complications by acting on multiple targets in the vascular system," another study found. "These include activating endothelial nitric oxide... reducing oxidative stress, improving inflammatory pathways," as well a lowering the amount of fat, or lipids in the blood that lead to high cholesterol.

For more on the mighty blueberry and how to eat more of the best foods to fight off infection, keep blood pressure low, and your heart healthy for years to come, we met with Maya Feller, RD, and the founder of Maya Feller Nutrition, a nutrition private practice specializing in nutrition for chronic disease prevention.

the best thing to eat to be healthy

Getty Images

The Beet: It’s February, Heart Health month! What should we be eating for a heart-healthy diet?

Maya Feller: Find the healthy habits that are sustainable for you. The answer is different for everyone, but the best way to be healthy is to find easy, sustainable habits that are heart-healthy. Usually, when I work with patients, the first thing I say is: Let’s reframe the conversation and think about the modifications and changes that you can make that are sustainable over time.

So instead of thinking that you are going to create this huge overhaul of your pattern of eating and your physical activity, we ask: what are the small steps that you can do? What are the things that you can add in on a day to day basis?

The Beet: So that's why you're so high on blueberries. Because we can eat them daily?

Maya Feller: Of course, we are always looking for foods in their whole and minimally processed form with limited added sugar, salts, and fats.

When I am working with my patients, I say: What does that look like for you? Because it’s going to look different for everyone. For me, this morning, it happened to be a small bowl of blueberries. It's really, really easy. I always have blueberries in my house, fresh or frozen.

The Beet: It makes it so easy when you include frozen blueberries. Those are as good?

Maya Feller: Yes. Blueberries are an excellent source of vitamin C, K, Manganese, they also are high in fiber. And we love all of those vitamins and minerals and nutrients because there so much good research being protective in terms of our cardiovascular health.

The Beet: Would you say that a plant-based diet is good for heart health?

Other than staying away from processed foods, what are the broad strokes people should think about?

Maya Feller: The broad strokes are: Eat foods in their whole and minimally processed form. That means if you eat animal proteins and you eat chicken, then you are looking for a piece of chicken that has been minimally processed. The moment it goes through a factory, that’s your processing.

Other heart-healthy foods include nuts, like almonds, which are high in fiber, and ancient grains, like couscous, and if for Omega-3s, flax seeds and leafy greens, like dandelion greens, Brussel sprouts, bok choy, and cabbage.

The Beet: We help people eat as plant-based as they can. But that still includes chips!

The Beet is all about helping people to go as plant-based as possible. So for me, my problem with that I can be plant-based and still love potato chips. Potato chips are processed but they are plant-based, technically. One of the things that I think is important to convince me and others to consider is that if it comes out of a bag, it might not be a good idea, healthwise. How do you feel about potato chips?

Maya Feller: I recognize that there really is no one size that fits all diet. There are foods, yes, that we know that if you eat them on a regular and consistent basis--things that have lots of additives–added sugars, salts, and fats–packaged foods that are ultra-processed. Those tend to be the ones that are linked with poor health outcomes, We know that to be true, right?

Nutrition is a question of what you do the majority of the time, not the stand-alone moment. If you have a potato chip from time to time, okay. My question is always how are you eating it? Are you enjoying it? Is it causing you a lot of stress? Hopefully not. What’s your condition of health? What’s your current health? If you have a non-communicable condition that you are trying to manage, then you need to think about food through a prescriptive lens... because that’s kind of just the reality of what you are dealing with.

So I think that if I were to survey my patients, they would probably say “You know, Maya works with me, to find the pattern of eating that I can sustain over time and the one that helps me to have the best outcome.”

The Beet: So a little bit of chips is not going to kill me?

Maya Feller: Exactly.

The Beet: So long as I am consistently choosing healthy food. That's the key, right?

Back to the idea of blueberries, which I love. I rarely don't have them in the house, and then that's a reason for me to go to the store. One of the things I would always say to people--because I was the editor of SELF for a long time and people would ask me: Is such-and-such healthy? And I would say “compared to what?” Is popcorn healthy? Sure compared to greasy corn chips. Is yogurt healthy? Compared to ice cream. But nothing is as healthy as a whole piece of fruit. Or a handful of blueberries.

M: Exactly! Exactly! If you are going to snack on anything and you want a sweet, a blueberry is like the perfect snack.

The Beet: I love to say that blueberries are nature’s candy. I love it.

But if you are having a dark chocolate moment and you really can’t live without that, fine, but I always say "Try to eat the healthiest thing you can at any given moment." And what that generally means is like if you are in a food court in the airport, maybe it’s a salad. If you are home maybe you keep almonds and blueberries around, and that’s your snack.

Basically, try to eat the healthiest thing you can at any given moment. That’s going to push you away from the wrong thing and towards the right thing. So if people can keep things around that are healthy, then they are going to have that as an option. So that means when you try to eat the healthiest thing at any given moment, if you have blueberries in your house, that’s the healthiest thing that you can eat, pretty much all day long.

Maya Feller: Right. I like to put the caveat, especially given that we are in this moment that none of us have ever lived through. People have varying degrees of availability for fresh fruits and vegetables. So, when we are talking about health we need to also be thinking about access, and it's not just financial access, it’s also what can you get to during the pandemic.

You need to buy the healthy things that you can engage in overtime and that you can replicate. If it’s like getting fresh or frozen blueberries, that fantastic. Then you can replicate that behavior and be consistent. So being healthy over time is all about creating this framework that’s supportive of what it is that you want. If you need to keep a bag of frozen berries or peas or mixed vegetables in the freezer, then that is what you will be able to sustain.

The Beet: That’s a great point. To be consistent, think of sustaining healthy habits.

Thank you, Maya. I want to have you back to The Beet. You are an amazing, helpful guide to what is healthy and how we can all think about being healthier today and for years to come.

Read More: This Is Why Blueberries Are the Healthiest Fruit You Can Eat | https://thebeet.com/to-burn-belly-fat-lose-weight-and-prevent-heart-disease-just-eat-these/?utm_source=tsmclip&utm_medium=referral

Does going to bed hungry help you lose weight?

You may go to bed hungry for several reasons. Some reasons, such as weight management, are by your own choice. Other reasons, such as a lack of access to food, aren’t necessarily your choice.

In general, stopping food consumption hours before bedtime is generally considered healthy as long as you’re getting adequate nutrition and calories throughout the day.

Can You Lose Weight By Only Eating Fruit?

If you’re hungry before bedtime and concerned you won’t be able to fall asleep because of an empty stomach, there are many healthy foods you can eat at night. If you don’t have consistent access to food, we provide links to resources that may help.

Read on to learn more about whether it’s okay to go to bed hungry, what some possible side effects might be, and foods that are okay to eat before bed.

Is it OK to go to bed hungry?

Going to bed hungry may be OK if you’re meeting nutrition requirements on a daily basis or following a healthy weight loss plan. In many cases, a healthy eating schedule may result in you feeling hungry before bedtime.

Here are some reasons you may go to bed feeling hungry and whether or not this may indicate an underlying issue that you need to address.

Following a healthy meal schedule

In general, a healthy eating schedule consists of three meals a day with small snacks between meals if needed.

So depending on when you go to bed, eating a well-rounded diet that concludes with dinner in the early evening well before bedtime could result in you feeling a little bit hungry as you drift into dreamland hours later.

Cutting back calories

You may fall asleep hungry if you’re intentionally cutting back calories for weight loss.

Make sure you’re maintaining a well-balanced diet, even if you’re following a more restrictive diet, such as a keto or vegan diet. This will ensure your nighttime hunger isn’t a cause for concern.

Some intermittent fasting diets dictate the times of day you can eat. This may result in you feeling hungry before or around bedtime if you go to bed during a fasting period.

Not getting enough sleep

You may also feel hungry before bed because you’re not getting enough sleep.

Overtiredness can trigger the hormone ghrelin. This hormone spikes food cravings and the feeling of hunger.

Another hormone called leptin can also be triggered by inadequate sleep and cause you to feel hungry even after eating a meal.

Getting a healthy amount of sleep per night is essential to feeling less hungry when you go to bed.

Undernutrition or malnutrition

Going to bed hungry may also be the sign of a more serious condition like malnutrition. Experiencing hunger at night because of a lack of nutrition and access to food is another issue entirely.

Undernutrition is a type of malnutrition and is defined as consuming fewer than 1,800 calories a day, as well as lacking proper consumption of vitamins, minerals, and other essential components to a well-balanced diet.

Prolonged undernutrition can contribute to slowed growth in children, as well as other health problems in adults and children.

Millions of families face food insecurity

Millions of households in the United States are unable to provide enough food for every person in their family to live an active, healthy life. If you or your family need help with food, click this link to find a food bank in your area. You can also apply for a Supplemental Nutrition Assistance Program (SNAP). Find out more about this program here.

Are there side effects from going to bed hungry?

Going to bed hungry may make you feel a sense of emptiness or dissatisfaction because you haven’t satisfied your appetite. But it may be healthier to go to bed hungry than eat too close to bedtime.

There are several side effects associated with eating right before bed. Eating after dinner or late at night can result in weight gain and in an increased body mass index (BMI).

You may also experience indigestion or broken sleep if you eat or drink too close to bedtime. Your metabolism also slows as your body prepares for sleep and you don’t typically need additional calories.

Several research studies have highlighted the risks of eating too close to bedtime:

A 2013 studyTrusted Source found that eating within 4 hours of bedtime could result in eating more calories throughout the day.

A 2014 studyTrusted Source found that the increased caloric intake from eating later in the evening and closer to bedtime may result in eating extra calories and gaining weight because you end up eating more times throughout the day.

A 2017 studyTrusted Source found that eating closer to when your body begins to produce melatonin (which occurs a few hours before bedtime) can result in an increased body fat percentage.

Eating late at night may also contribute to indigestion and sleep problems.

What should I eat before bed?

You may feel hungry enough before bed that you need to eat a snack before turning out the lights.

There are several healthy foods and eating habits you can choose that can encourage sleep while also avoiding sleep problems and an upset stomach.

Foods with tryptophan

Late-night snacks can involve foods that contain the amino acid tryptophan. These foods encourage sleep by activating the hormone serotonin in your body.

Foods that contain this amino acid include:

turkey

chicken

fish

nuts

eggs

Whole grains

Consider eating a small portion of foods with tryptophan along with something made with whole grains. Whole grains are complex carbohydrates and won’t upset your stomach.

Whole grain foods include:

bread

crackers

cereal

What to avoid

Avoid food that will take a long time to digest, upset your stomach, or make it difficult to sleep. These may include food that is:

fried

spicy

sugary

greasy

Also, be careful about the beverages you consume before bedtime.

Drinking too much of anything could lead to frequent bathroom visits during the night (nocturia).

Additionally, beverages containing alcohol or caffeine could make it more difficult to fall or stay asleep.

How can I prevent feeling hungry before bedtime?

You may want to adjust your daily eating habits to fill up long before winding down for the day if you find yourself needing food before bedtime on a regular basis due to hunger.

Examining what and when you eat may help you adjust your diet to avoid the urge to eat a late-night snack.

Here are some tips to avoid nighttime hunger or late-night eating:

Determine how many daily calories you should be eating. Divide up your food intake over the course of the day. Plan to finish eating well before bedtime. An average adult’s diet consists of 2,000 calories every day.

Consider eating three meals at regular times of the day. Supplement these meals with small, healthy snacks as needed.

Eat a diet focused on a variety of foods. This includes fruits, vegetables, proteins, low-fat dairy products, and whole grains.

Try eating more protein and fiber at dinnertime. Protein and fiber will help to keep you feeling full.

Avoid overeating unhealthy foods. Stay away from foods that contain a lot of refined sugar or salt, and are high in saturated fat.

Reconsider drinking your calories. Beverages like smoothies digest faster than solid foods.

How can I get better access to food?

Not having access to food or proper nutrition is a public health issue.

According to Feeding America, over 37 million people in the United States alone deal with hunger due to poverty or the lack of a local market that sells nutritious, affordable meals.

Following the COVID-19 pandemic, this number has increased. During 2020, the loss of jobs and housing linked to the pandemic resulted in nearly 54 million people losing consistent access to nutritious food.

This means that millions go to bed hungry, but not by choice. Though going to bed hungry can help with sleep and weight loss, lack of access to food can actually increase your risk of obesity, asthma, and other health problems.

Here’s what you can do if you go to bed hungry because of malnutrition or lack of food access:

What foods dont make you fat?

Snacking gets a bad rap, but it can actually help you maintain a healthy weight—and even lose weight—as long as you pay attention to the types of foods you snack on and make smart choices. Eating smaller meals and snacks about every three hours or so can help maintain more stable blood sugar levels throughout the day. And, it can help you avoid extreme hunger so you don’t overeat at lunch or dinner.

If you find yourself heading for the fridge soon after snacking (or worse, the vending machine), you may be choosing the wrong kinds of food. Calorie-dense snacks that are high in fat or sugar—like candy bars and potato chips—may satisfy an immediate craving but tend to stave off hunger for only a short time. That’s because junk food passes through the digestive system quickly.

Healthy snacking tips

A healthier way to snack is to choose foods that combine protein, fiber, and a small amount of heart-healthy fat, such as monounsaturated fat or omega-3 fatty acids, and not too much sugar or salt. These types of snacks are more likely to fill you up and keep you satisfied until your next meal.

Nutrition experts suggest you should keep snacks to about 100 to 200 calories. It’s also important to get in the habit of reading Nutrition Facts panels to check the healthfulness of a snack. More important, snack mindfully. Savor what you’re eating and chew it slowly. Pay attention to the flavors and textures. It takes about 20 minutes for your brain to get the message that you’re full. Give yourself some time before reaching for another snack.

10 quick and easy snacks that can help you lose weight

Nuts

Nuts are packed with protein and healthy fats, so they help you stay full longer. Enjoy a handful of almonds, pistachios, hazelnuts, macadamia nuts, or unsalted or lightly salted dry roasted nuts. To make your snack last longer, choose nuts that you have to un-shell one at a time. Or, toss walnuts into an individual serving of unsweetened applesauce.

Grapes

A cup of frozen grapes is an easy, nutritious snack. It’s a fun way to satisfy your sweet tooth with just a handful of calories. If grapes aren’t your thing, try a frozen banana drizzled with a tablespoon of chocolate syrup.

Hummus

Make a batch of creamy, smooth hummus at home and spread it on whole grain crackers or a six-inch whole wheat tortilla. Hummus also makes a savory dip for cut veggies.

Oat Bran

Oat bran is a complex carbohydrate, so it helps fill you up without spiking your blood sugar. A small bowl of oat bran flavored with low-fat milk, vanilla extract, and cinnamon makes a hearty, filling snack. Plus, blueberry oat bran muffins are the perfect afternoon pick-me-up.

Yogurt

A single-serving container of light, low-fat yogurt (or Greek-style yogurt) is an easy snack when you’re on the go. Add fresh fruit, ground flaxseed, or reduced-fat granola to yogurt to pack an additional nutritional punch. Or, try freezing a container of whipped yogurt for something new.

Chickpeas

Try roasting them in the oven with olive oil, a pinch of salt, and a teaspoon of ground cumin. Roasted chickpeas have the crunchiness of chips but with a meaty texture and a nutty flavor.

Avocados

Nutrient-dense avocados are a powerful source of heart-healthy monounsaturated fat. Sprinkle avocado slices with sea salt or fill a halved avocado with salsa.

Popcorn

As a whole grain that’s naturally high in fiber and low in fat, air-popped popcorn is a gluten-free snack with staying power. Drizzle melted bittersweet chocolate over popcorn for a decadent treat.

Trail Mix

For a portable, healthy snack, whip up a batch of trail mix with high-fiber cereal, nuts, and dried fruit. Dried fruit is packed with fiber, but be sure to look for fruit with no added sugar.

Fruit

Fresh fruit is always a healthy snack. For a creative spin, pair a piece of fruit with a few nuts, low-fat cheese, cottage cheese, or some whole grain cereal and low-fat milk. Or, try a cup of berries with a tablespoon of melted chocolate chips for dipping.

You don’t have to be perfect

If you slip up, don’t worry. Healthy snacking is a habit you’ll develop over the long haul. Plus, it’s okay to give yourself little treats from time to time. Trying to be too good can set you up for failure. So, yes, go ahead and indulge yourself with a small piece of dark chocolate after dinner. Just don’t make it an everyday thing.

Find a local food bank

Consider moving to an area with greater access to grocery stores and farmer’s markets, if this is affordable for you

The takeaway

Going to bed hungry can be safe as long as you’re eating a well-balanced diet throughout the day. Avoiding late-night snacks or meals can actually help avoid weight gain and an increased BMI.

If you’re so hungry that you can’t go to bed, you can eat foods that are easy to digest and promote sleep. Stay away from large meals and spicy, sweet, or greasy foods before bedtime.

Hunger at bedtime associated with malnutrition or overtiredness is problematic and should be addressed.

Can you gain weight from showering?

We’ve all been tempted to swear off the scale more than once. However, research shows that people who weigh themselves often are more likely to lose weight than those who weigh themselves rarely or not at all.

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More importantly, keeping track of your weight dips or spikes can help you identify more serious health issues, such as thyroid problems or diabetes.

But even the weight-conscious should beware: If you’re guilty of making the following most-common scale mistakes, you could be sending yourself into an unnecessary ‘What is going on here?!’ spiral.

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1. You’re weighing yourself after you shower.

Your weight fluctuates throughout the day depending on your level of activity and what you eat. So while you probably already know that it's best to weigh yourself first thing in the morning — before you've eaten or used the bathroom — you should also add one more parameter to the list: before showering.

“Your skin is the largest organ in the body and absorbs fluid easily,” says Dr. Keith Kantor, a leading nutritionist and CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. “After a swim or a shower, your body can absorb 1 to 3 cups of water, increasing your true weight by a few pounds.”

2. You’re not looking at your weekly average.

It might help with anxiety surrounding the scale, but weighing yourself only once a month or even once a week isn't ideal. Instead, Dr. Spencer Nadolsky, a board-certified family and obesity physician with RP Health, encourages patients to look at weekly averages to stave off weight-related anxiety.

“If for some reason you have an upward weight fluctuation and missed the other daily weights, that could lower the average weekly weight,” Nadolsky says.

3. You’re using a scale that isn't calculating all the relevant stats.

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Just like finding the right partner, you can find a scale nowadays that's tailored to your specific lifestyle.

Are you super active? There’s a scale for that: The WW by Conair glass body fat scale has a fitness mode that lets you select whether you're moderately or highly active, which helps the scale fine-tune your body analysis readings.

Plus, you can see five different measurements — weight, body fat percentage, body water percentage, bone mass density, and BMI — at once, then carry on with your day.

4. Your scale is on the wrong surface.

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It might be called the bathroom scale, however, most bathrooms have a floor that’s made of tile — which is a problem.

“If a scale is on carpet, uneven tile, or wood it can also appear to be calibrated poorly,” says Kantor. A flat, hard surface is ideal for proper read-outs.

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5. You’re eating loads of sodium before stepping on.

Consuming excess sodium can cause you to retain more fluid then normal, which can result in higher-than-usual numbers if you ate a salty meal before bed, says Kantor.

“This is especially true for fast foods, soups, fried foods, processed meats like bacon, sausage, or cold cuts,” he says. “Chinese, Japanese, or Thai foods will also cause you to bloat due the high sodium content of the sauces used in those foods.”

Cut back on the chow mein for a better weigh-in.

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6. Your display is too hard to read.

Gone are the days of small dials spanning a range of numbers that are so hard to interpret, you end up walking away feeling defeated when you shouldn't be.

Make sure you get yourself a scale that has clear, concise number read-outs, like the WW by Conair digital glass scale, which has a blue backlight that makes it oh-so-easy to read the numbers on the display. (The sleek design is simply a bonus.)

Can eating fruit be bad for you? - Trust Me, I'm A Doctor: Series 7, Episode 2 - BBC Two

7. You're not keeping your menstrual cycle in mind.

If it's that time of the month when you see a sudden spike in the scale, don't freak out: “Women retain more fluid right before their menstrual cycle starts,” says Kantor. “There is a lot of fluid retention that can influence weight gain by up to 7 to 8 pounds.”

How do I know if I'm not eating enough to lose weight?

Cutting calories is the approach most dieters must take to meet their weight-loss goals. But every once in a while people take calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism.

Figuring out the right number of calories for you on a daily basis depends on your age, gender, and activity level. In general, the younger and more active you are, the more calories you can consume. And men are able to eat more calories daily than women. For example, the U.S. Department of Agriculture guidelines says that women 19 to 30 years old should consume 2,000 calories if they have a sedentary lifestyle or 2,400 calories if they have an active one; for men of the same age the range is 2,400 to 3,000 calories.

Defining the Low-Calorie Diet

It seems logical that if calories are the problem, you would want to eat as few of them as possible to speed weight loss. As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories. If you have reduced your calorie intake below 1,200 calories a day, you could be hurting your body in addition to your weight-loss plans.

“The big picture is to consume enough calories with a balance of nutrients and engage in physical activity for good health management to achieve one’s weight goals. Consuming less than 1,200 calories per day may make it difficult to meet vitamin and mineral needs via food,” says nutrition therapist Andrea Spivack, MA, RD, LDN, with Penn Behavioral Health at the University of Pennsylvania in Philadelphia.

Tempting as it may be to continue with your low-calorie weight-loss plan and simply take a supplement, Spivack points out that there are some key nutrients which are only available through your diet.

Occasionally, obese people will go on a very low-calorie diet — 800 to 1,000 calories per day — for a brief period of time in order to achieve a specific weight-loss goal, but then will switch to a diet with more calories to reach and maintain their desired weight. Such a diet is usually supervised by a doctor or nutritionist so that it is nutritionally balanced. Unfortunately, weight regain is common after these restricted calorie diets end.

Why Low-Calorie Diets Slow Your Metabolism

If you are on a very low-calorie diet, you may wonder why the numbers on your scale aren’t budging, but your diet buddy is slimmer by the month.

The reality is that different people respond differently to low-calorie diets. When your body senses that food may not be in plentiful supply, it may slow down your metabolism as protection against the possibility of starvation, even if you are obese and deliberately trying to lose weight.

“In some people, the metabolic rate [how fast the body burns calories] is only slightly reduced to make up the shortfall in energy difference, while in others it is far greater. It is this variability in the metabolic rate with energy restriction that causes much of the variability in weight loss between people,” explains Leanne M. Redman, PhD, an instructor of human physiology at the Pennington Biomedical Research Center in Baton Rouge, La. Redman and colleagues have been studying the impact of very low-calorie diets on weight loss and other measures of health.

Calories: Are You Getting Enough?

Here are signs that you are not getting enough calories:

You are having a hard time sticking to your diet plan. It's hard to stick to extremely low-calorie diets, which can hurt your long-term success. Boredom and hunger can both undermine your weight-loss goals.

Your weight loss is stalling. A study of 48 overweight people compared the results of a calorie restriction diet, diet and exercise, and a normal diet over six months and found that many of those eating the lower amount of calories had increasingly slow metabolisms as time went by. This translates into slowed weight loss.

You can use online tools, such as My Calorie Counter, to help you track your daily calorie intake. MCC allows you to set a target for daily calorie consumption and can tell you throughout the day how you are doing.

If you are still interested in a low-calorie diet, consult a doctor or dietitian who can help you create a nutritionally balanced diet that won’t leave you hungry and frustrated.

How do celebrities lose weight?

When it comes to weight loss among women in the public eye, you don't need science to see which strategies work. Here are the most effective weight-loss tricks, according to the celebs who've successfully used them to slim down.

1. Eat salad at every meal.

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Nicole "Snooki" Polizzi credits her postpartum weight loss to laying off carbs and amping up her veggie intake. "Salad is always on the menu with whatever dish I am making,” she told People.

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This is because, fruits are rich in both nutrients and minerals that naturally, you can’t get elsewhere even from supplements.

Additionally, further studies have shown that fruits do not only help with better and proper digestion of food, they also aid in balancing blood sugar which usually helps in burning belly fat, and weight loss.

How to lose belly fat in weeks

Here are five unbelievable fruits that will help you get rid of belly fat

1. Red grapefruit

Researchers have attributed the effects of fat burning foods to a combination of phytochemicals and vitamin C in the grapefruit.

And according to a printed study in the journal Metabolism, eating half a grapefruit before meals may help reduce belly fat and cholesterol levels.

As a matter of fact, participants who partook in the six-week study saw their waist shrink by an inch after eating red grapefruit with every meal.

Researchers attribute the effects of fat burning foods to a combination of phytochemicals and vitamin C in the grapefruit.

2. Apples

When it comes to health benefits, apples are royalty.

Rich in abundant nutrients which help with your immune system, apples are a great fruit for having a flatter belly and weight loss because of its high fiber content and phytonutrients.

Studies have shown that fiber and phytonutrients help slow digestion of food thereby making you feel full for longer and they help in balancing the production of blood sugar by not spiking it unnecessarily which can lead to weight gain and other diseases such as diabetes.

3. Tomatoes

Although tomatoes are generally known for cooking, they are packed with a whole lot of vitamin c and phytonutrients that make them effective when it comes to getting rid of belly fat.

Studies have shown that vitamin C is what enables our bodies to burn fat that is already stored with exercise. And the phytonutrient carotenoid serves as an antioxidant for our body that helps with losing weight and cardiovascular health.

4. Watermelon

When you’re trying to lose inches around your waist, low-calorie foods that fill you up, such as watermelon, can aid your weight loss efforts.

The summertime favorite is a refreshing treat that helps satisfy your sweet tooth while providing some key vitamins and antioxidants. Although research on watermelon’s direct effects on losing belly fat is not very popular, it still doesn't change the fact that the fruit makes a healthy addition to a weight loss plan.

5. Pineapple

Studies have shown that pineapple, which is a nutrient-rich fruit containing vitamin C, manganese, thiamine, copper, fiber and vitamin B-6, can flatten your tummy, prevent stomach distention and help your body burn a few extra calories.

Additionally, the fruit contains one very important enzyme: bromelain, which is found in the stem and within the juice of a pineapple. This enzyme metabolizes protein, contributing to a number of health benefits, including a flatter abdomen.

How can I lose face weight?

Whether it’s our arms, thighs, or stomach, many of us have likely wished that we could lose a bit of body fat from one area or another at some point.

Many people may also want to lose some fat from their cheeks, neck, or chin in order to change their appearance.

Although there are many slimming straps and devices on the market that claim to boost facial fat loss, losing body fat typically requires making long-term changes to your diet and lifestyle.

Fortunately, there are plenty of strategies that can support sustainable weight loss and help your face appear slimmer in the process.

Here are 8 effective methods to help you lose unwanted fat in your face, along with some simple strategies you can use to prevent fat gain in the long term.

1. Do facial exercises

Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength (1Trusted Source).

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Anecdotal reports claim that adding facial exercises to your routine can also tone facial muscles, making your face look slimmer.

Some of the most popular exercises involve puffing out your cheeks and pushing the air from side to side, puckering your lips on alternating sides, and holding a smile while clenching your teeth for several seconds at a time.

Although evidence is limited, one review reported that facial exercises may build muscle tone in your face (2Trusted Source).

Another study showed that performing facial muscle exercises twice per day for 8 weeks increased muscle thickness and improved facial rejuvenation (3Trusted Source).

Keep in mind that research is lacking on the effectiveness of facial exercises for fat loss specifically. More studies are needed to evaluate how these exercises may affect facial fat in humans.

SUMMARY

By toning your facial muscles, facial exercises could make your face appear slimmer. Although research is limited, one study found that performing facial muscle exercises improved muscle thickness and facial rejuvenation.

2. Add cardio to your routine

Often, extra fat in your face is the result of excess body fat.

Losing weight can contribute to fat loss and help slim down your body and face.

Cardio, or aerobic exercise, is any type of physical activity that increases your heart rate. It’s widely considered a highly effective method for weight loss.

Multiple studies have found that cardio can help promote fat burning and increase fat loss (4Trusted Source, 5Trusted Source).

What’s more, one study found that women with obesity experienced greater fat loss when they engaged in more cardio exercise (6Trusted Source).

Try to get 150–300 minutes of moderate to vigorous exercise each week, which translates to 20–40 minutes of cardio per day (6Trusted Source).

Some common examples of cardio exercise include running, dancing, walking, biking, and swimming.

SUMMARY

Cardio, or aerobic exercise, can promote fat burning and fat loss to help slim down your face.

3. Drink more water

Drinking water is crucial for your overall health and can be especially important if you’re looking to lose facial fat.

Studies suggest that water can keep you feeling full and enhance weight loss.

In fact, one small study found that drinking water before a meal significantly decreased the number of calories consumed during the meal (7Trusted Source).

Other research suggests that drinking water may temporarily increase your metabolism. Increasing the number of calories you burn over the course of the day can help boost weight loss (8Trusted Source).

SUMMARY

Drinking water can decrease calorie intake and temporarily increase metabolism. It may also reduce fluid retention to prevent bloating and swelling in your face.

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4. Limit alcohol consumption

Enjoying the occasional glass of wine with dinner is fine, but excessive alcohol intake can be one of the biggest contributors to fat accumulation and bloating.

Alcohol contains mostly empty calories, meaning that it is high in calories but lacking in important nutrients, such as vitamins and minerals (9Trusted Source).

It also acts as a diuretic — a substance that increases the production of urine. This can lead to dehydration and water retention (10).

Some research also suggests that alcohol could influence levels of certain hormones that affect hunger and appetite. For example, it may reduce levels of leptin, a hormone that promotes feelings of fullness (11Trusted Source).

What’s more, studies show that heavy drinking could increase inflammation and may be associated with an increased risk of weight gain, increased belly fat, and obesity (11Trusted Source, 12Trusted Source, 13Trusted Source).

Keeping your alcohol consumption in check is the best way to avoid alcohol-induced bloating and weight gain.

According to the current Dietary Guidelines for Americans, moderate drinking is defined as up to two drinks per day for men and up to one drink per day for women (14Trusted Source).

SUMMARY

Excessive alcohol intake may contribute to weight gain, including in the face. It could also cause dehydration, water retention, and decreased feelings of fullness.

5. Cut back on refined carbs

Foods containing refined carbs, such as cookies, crackers, and pasta, are common culprits of weight gain and increased fat storage.

These carbs have been heavily processed, which strips them of their beneficial nutrients and fiber and leaves little behind besides sugar and calories.

Because they contain very little fiber, your body digests them rapidly. This leads to spikes and crashes in blood sugar levels and may make you more likely to overeat (15Trusted Source).

One study in 277 women showed that a higher intake of refined carbs was associated with a higher risk of obesity and greater amount of belly fat (16Trusted Source).

No studies have looked directly at refined carbs’ effects on facial fat. However, replacing refined carbs with whole grains may help increase overall weight loss, which may also aid facial fat loss (17Trusted Source).

SUMMARY

Refined carbs can increase blood sugar levels and lead to overeating and fat accumulation. Switching to whole grains may help increase facial fat loss.

6. Get enough sleep

Catching up on sleep is an important overall weight loss strategy. It may also help you lose facial fat.

Sleep deprivation can cause an increase in levels of the stress hormone cortisol. High cortisol levels come with a long list of potential side effects, including weight gain (18Trusted Source).

Studies have shown that high cortisol levels can increase appetite and alter metabolism, resulting in increased fat storage (19Trusted Source, 20Trusted Source).

Furthermore, squeezing in more sleep may help you shed extra pounds.

One study found that better sleep quality was associated with successful maintenance of weight loss (21Trusted Source).

Conversely, studies show that sleep deprivation can lead to increased food intake, weight gain, and decreased metabolism (22Trusted Source, 23Trusted Source).

Ideally, aim for at least 8 hours of sleep per night to aid weight management and facial fat loss.

SUMMARY

Sleep deprivation can alter metabolism and increase food intake, weight gain, and cortisol levels. Therefore, getting enough sleep may help you increase facial fat loss.

7. Watch your sodium intake

The main source of sodium in most people’s diets is table salt. You might add it to food from a shaker, but you may also consume it passively as part of processed or premade foods, sauces, and other everyday condiments.

One trademark symptom of excess sodium intake is bloating, which may contribute to facial puffiness and swelling.

That’s because sodium causes your body to hold on to extra water — this is called fluid retention (24Trusted Source).

Several studies have shown that a higher intake of sodium can increase fluid retention, especially in people who are more sensitive to the effects of salt (25Trusted Source, 26Trusted Source).

Processed foods account for more than 75% of sodium intake in the average diet, so cutting out convenience foods, savory snacks, and processed meats can be an effective way to reduce your sodium intake (27Trusted Source).

Reducing your sodium intake may make your face appear slimmer.

SUMMARY

Reducing your intake of sodium, or salt, may help reduce fluid retention and decrease bloating and puffiness in your face.

8. Eat more fiber

One of the most popular recommendations for slimming your face and losing cheek fat is to increase your intake of fiber.

Fiber is a substance in plant foods that your body doesn’t absorb after you consume it. Instead, it moves slowly through your digestive tract, keeping you feeling fuller for longer. In this way, it can help curb cravings and decrease appetite (28Trusted Source).

In one study in 345 people with overweight and obesity, higher fiber intake was associated with increased weight loss and helped people stick to a low calorie diet (29Trusted Source).

Another review of 62 studies suggested that eating more soluble fiber may reduce both body weight and waist circumference, even if you don’t restrict your calorie intake (30Trusted Source).

Soluble fiber is a type of fiber that forms a gel when mixed with water. One common type of soluble fiber in the diet is beta glucan, which is found in oatmeal, barley, and other cereals.

Fiber is naturally found in a variety of foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.

Ideally, you should aim to consume at least 25–38 grams of fiber per day from these food sources (31Trusted Source).

SUMMARY

Increasing your fiber intake could help reduce your appetite and promote weight loss and fat loss, which may help slim down your face.

How to prevent facial fat

There are several important long-term habits and broader lifestyle changes you can use to help prevent weight gain and fat accumulation in the long run:

Eat a balanced diet. Following a healthy diet that includes plenty of nutrient-dense foods — such as fruits, vegetables, whole grains, and legumes — can help you maintain a moderate weight and support your overall health (32Trusted Source).

Exercise regularly. Experts generally recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week to improve health and prevent weight gain (33Trusted Source).

Limit your intake of processed foods. Not only are processed foods typically high in calories, sodium, and added sugar, but they have also been linked to an increased risk of weight gain over time (34Trusted Source).

Stay hydrated. Drinking plenty of water is a simple but effective way to manage your weight and prevent excess facial fat (8Trusted Source).

Get plenty of sleep. Some research suggests that better sleep quality could improve long-term weight loss maintenance (21Trusted Source).

Try to manage your stress levels. Increased stress can increase appetite and cravings and make it more challenging to stay active, all of which can contribute to weight gain. Stress reduction techniques such as yoga and meditation may be beneficial (35Trusted Source).

SUMMARY

Following a healthy diet, staying active, getting plenty of sleep, and managing your stress levels can help prevent excess facial fat and weight gain in the long term.

Can you lose fat from just your face?

Although losing excess body fat could help reduce the amount of fat in certain body parts — including your face — there is little evidence to support the concept of spot reduction, or fat loss targeted to a specific area.

In fact, several older studies have found that spot reduction is not effective for increasing fat loss in a specific body part (36Trusted Source, 37Trusted Source, 38).

This is because fat cells are stored throughout your body and can all be broken down and used as fuel during exercise.

These fat stores can come from any part of your body, not just from the specific area you’re exercising (39Trusted Source, 40Trusted Source, 41).

Therefore, instead of aiming to lose fat only from your face, it’s best to focus on overall fat loss and weight loss, which can lead to a reduction in excess facial fat.

SUMMARY

Rather than focus on losing excess fat from your face specifically, it’s best to focus on overall fat loss and weight loss. When you lose weight overall, you’ll lose it from your face too.

The bottom line

There are many strategies you can use to reduce the appearance of fat in your face.

Switching up your diet, adding exercise to your routine, and adjusting some of your daily habits are all effective ways to increase fat loss and weight loss, which may help slim down your face in the process.

For best results, be sure to pair these tips with a balanced diet and regular exercise to support weight management and improve overall health.

Are frozen raspberries good for weight loss?

There's nothing like raspberries to brighten up a cold, dark January day. Of course, the fresh sort will be jet-lagged, scarily expensive and disappointingly flavour-free. But at this time of year frozen, preferably British, raspberries really come into their own.

The freezing process accentuates their sharp, fresh flavour, and they retain their seductive perfume, providing a refreshing contrast to stick-to-the-ribs winter food. They're perfect after Christmas when you can't work up any enthusiasm for autumn's apples and pears, and clementines and satsumas are turning dry and fibrous.

Why are they good for me?

As fruits go, they are relatively low in sugar (fructose), so for anyone who wants to lose weight, this makes them a wiser choice than, say, a banana or a mango. As a good source of vitamin C, they also help the immune system.

Raspberries are also a really rich source of naturally occurring flavonoid and phenolic compounds. These valuable micronutrients have an antioxidant effect, which helps neutralise changes in cells that might lead to illness and disease. Research suggests that these substances in berries can reduce the spread of cancer and help brain cells function properly.

Where to buy, what to pay

Thanks to the downmarket image of frozen food, raspberries – regarded as an aristocrat among fruits when fresh – are surprisingly affordable when frozen. Farm shops that have stored their summer harvest, unpromising looking freezer food shops and foreign discount chains are particularly good places to buy them. Aim to pay no more than £2.50 for 500g: that's less than half the price of the fresh summer equivalent.

Joanna Blythman is the author of What To Eat (published by Fourth Estate). Order a copy for £11 with free UK p&p from guardianbookshop.co.uk or call 0330 333 6846

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Are frozen berries good for weight loss?

No, those foods aren't banished to the cold for being less healthy or spiked with too much sodium. Often, they're frozen at the peak of freshness. And braving the chilly aisles to retrieve them could mean faster meals and improved total health for you and your family. So clean out those crisper drawers and starting filling your freezer with these foods that support weight loss and can help you whip up a healthy meal in no time.

1 Vegetables

frozen vegetables best weight loss foods

00:02 / 00:15

The days of finding a rotten half head of lettuce at the back of your fridge can be a thing of the past — if you get to know the frozen foods section of your local supermarket. And don't you dare feel bad for skipping the produce section in front; frozen veggies retain more nutrients than their fresh-sold counterparts because "the frozen ones are picked then immediately (or soon after) frozen," according to Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. "Just read the labels on frozen packages to make sure there is no added sodium, sugar, or chemicals," she advises. Plus, frozen veggies can be used on your own schedule — without fear of waste. Adding a handful of frozen spinach or other veggies to dishes here and there is a low-calorie, nutrient-dense way to boost satiety and lose weight.

Eat This! Tip

Frozen vegetable medleys are an easy way to get more variety into your diet. Different colors of produce are natural indications that you're getting different vitamins and minerals; the more colors you eat, the better. Next time you're at the store, grab a bag of frozen tri-color bell peppers. Peppers are low-calorie and rich in vitamins A and C, which are important for healthy vision and vibrant, glowing skin.

2 Fruit

weight loss foods berries

Shutterstock

Think of the frozen packages as the better berries for your health — and budget. Fresh berries tend to be slightly more expensive than their frozen counterparts and are prone to growing mold quickly if they aren't prepped perfectly. Frozen fruit is also the perfect on-hand solution to squashing sweet cravings before they lead to a binge. Frozen mango is particularly good to have in the house; it boasts a sherbet-like consistency that can keep you from polishing off your pint of Ben & Jerry's while delivering vital nutrients you'll never find in the frozen dessert aisle.

Eat This! Tip

Frozen versions of your favorite fruits are also killer for creating weight loss smoothies. Plus, swapping out ice in favor of frozen fruit is an easy way to keep your shake from getting watered down. "Just make sure the bag does not have any added sugars, syrups and salts," Smith cautions.

3 Grains

best weight loss foods quinoa

A watched pot never boils — the saying feels especially true when you're cooking grains. Sure, these complex carbs provide stable, long-lasting energy and can be rich sources of essential protein, but the cook time can feel interminable. Trying to find a replacement in microwave meals or "instant" noodles can be tough, due to high sodium counts and other unhealthy additives in these foods. Luckily, the frozen section contains some clean, semi-cooked grain options for you to grab, heat and eat. "Rice and grains are a quick and healthy frozen option as long as you watch out for extra salt and other preservatives," Smith says. "Stay away from anything that cannot be pronounced," she warns.

Eat This! Tip

Pre-cooked and pre-spiced wild rice or ancient grain blends make for diet-friendly sides or substitutes for meat dishes. You can also sprinkle these blends over a bed of salad for more texture and substance at lunch or dinner, which will fill you up with healthy, energy-boosting carbohydrates.

4 Fish

best weight loss foods salmon

Shutterstock

You may not think of the freezer as the place to get your protein and healthy fat fix, but it could be your best bet. Just like produce, lean protein like fish is often more nutrient-rich when found in the frozen section. "Some grocery stores sell their freshest wild or organic fish in the frozen section such as wild coho salmon, mahi and swordfish. Look for plain, frozen fish that doesn't come with a sauce, breading or other additives," says Smith. The servings you'll find in the freezer are often portioned appropriately too, she adds.

How We Got the Science of Weight Loss Wrong - with Giles Yeo

Eat This! Tip

When you're looking at all the options in the frozen food aisles, choose wild fish when possible. Some farm-raised fish may have less nutritional value than wild due to the type of feed they're given, particularly salmon and tilapia.

5 Bread

best weight loss foods sprouted bread

Shutterstock

Bread doesn't have to be blacklisted from your diet. Healthy versions made from whole or sprouted grains are filled with fiber and protein to help round out your meals and delay hunger. But you won't find the best ones in the bread aisle. "Often, gluten-free and other specialty loaves of bread are frozen to keep them fresh," Smith explains. "Choose sprouted grains for more protein, and look for bread free of corn syrups and other common sweeteners. Also, aim for at least 3-4 grams of protein and 3-4 grams of fiber per serving," she suggests.

Eat This! Tip

Ezekial, a brand of sprouted grain bread, is a favorite of ours. Sprouting grains breaks down enzyme inhibitors, which helps your body better digest and absorb healthy nutrients from the bread. For a balanced breakfast rich in fiber, healthy fats and protein, pair a sprouted Ezekial English muffin with a veggie-filled omelet.

How many blackberries can I eat per day?

Rich in protective plant compounds called anthocyanins, vitamins and minerals, these deep purple berries are packed with goodness. Registered Nutritionist Nicola Shubrook explains exactly why blackberries are so good for you.

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What are blackberries?

Blackberries are an edible fruit, commonly found in the UK from the end of the summer until October, they’re often seen growing in woodland and hedgerows. Each berry, when ripe, is made up of 20-50 single seeds known as drupelets that are small, juice-filled and a deep purplish black colour. Technically, they are an ‘aggregate fruit’ rather than a berry.

Discover our full range of health benefit guides and check out some of our favourite blackberry recipes, from our pigeon and hedgerow salad to our blackberry and coconut squares.

Nutritional benefits

An 80g serving provides:

20kcal / 83 KJ

0.7g Protein

0.2g Fat

4.1g Carbohydrates

3.3g Fibre

128mg Potassium

1.12mg Manganese

12mg Vitamin C

An 80g serving that’s around 10 blackberries count towards one of your five-a-day. Take a look at our infographic to find out more about what counts as 5-a-day.

Two pots filled with honey cream and stewed blackberries

Top 5 healthy benefits

1. May protect against heart disease

Blackberries are a rich source of anthocyanins, powerful antioxidants that give them their deep purple colour. One study demonstrated that an anthocyanin extract found in blackberry juice provided protective effects against heart disease. These little berries are also rich in vitamin C and potassium, both of which support a healthy cardiovascular system.

Read more about what to eat for a healthy heart.

2. May help prevent cancer

While there is no single ‘superfood’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer.

A study published by the Nutrition & Cancer Journal also found that certain fresh blackberry extracts may help prevent tumour growth and the spread of cancer, although more research is required.

3. May boost brainpower

An animal study by the Nutritional Neuroscience Journal found that including blackberries regularly in the diet improved both motor and cognitive function which may provide benefits in humans. If you like foraging for your berries then a study by the European Journal of Nutrition will be of interest; they found that consuming wild blackberries may provide a protective effect on the brain thanks to their rich polyphenol content. It is also worth noting that blackberries are a good source of the mineral manganese which plays an important role in brain function, deficiencies of this mineral have been found to increase the risk of conditions such as epilepsy.

Discover the 10 foods that can boost your brainpower.

4. May be anti-inflammatory

There have been several studies examining the anti-inflammatory effects of blackberries, which suggest they may offer protection against inflammatory conditions like arthritis, although more research is needed. One study in particular documented that blackberries reduced inflammation in gastric conditions, such as stomach ulcers, by as much as 88%.

Discover Arthritis Research UK’s top 5 diet tips to ease arthritis.

5. May support oral health

A 2013 study by the Journal of Periodontal Research found that blackberries have antibacterial properties, as well as anti-inflammatory and anti-viral effects. This potentially may offer a natural therapy approach against tooth infections. Blackberries also appear to have antiviral properties – research has shown that blackberry extract could help to treat cold sores when applied topically.

Are blackberries safe for everyone?

Allergies to blackberries are rare. Although the berry is a member of the Rosaceae family, which is known for cross reactivity allergies, especially for those who suffer with birch pollen allergy, there have been no reports relating to blackberries. This suggests that blackberries are safe for most people. However, if you have a sensitivity to salicylates you should be aware that blackberries are a source of these natural chemicals.

Read more about allergies on the NHS website

Blackberry recipes

Blackberry honey creams

Pan-fried venison with blackberry sauce

Individual summer puddings

Spiced roasted apples & blackberries

This article was reviewed on 29th July 2021 by Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

What's healthier raspberries or blackberries?

Blackberries are richer in fiber, antioxidants, manganese, copper, vitamins A, E, and K. Raspberries, on the other hand, have higher amounts of magnesium, vitamin C, and folate. They have protective roles on the overall health, focusing on different diseases. They are fit for weight loss.

Table of contents

Introduction

Taste

Culinary world

Preparations

Breakfast

Sauces

Nutritional data comparison

Glycemic index

Calories

Carbs

Proteins

Fats

Vitamins

Minerals

Antioxidants

Diets and weight loss

Vegan diet

Keto

Health impact

Cardiovascular health

Diabetes

Inflammation

Cancer

Effects on the brain

Downsides

Post-intestinal surgery

Raspberry ketones

References

INTRODUCTION

Blackberry and raspberry are some of the most refreshing types of fruit. Fresh blackberry and raspberry are only seasonally available. However, frozen versions are found to satisfy one’s cravings during winter.

They are usually grown in colder areas since the colder the night gets, the sweeter the fruit becomes.

Contrary to what they are called, botanically, they are not classified as berries. Instead, they are classified as aggregate fruits.

Taste

Blackberries have a sweet and slight tart flavor and usually have an earthy flavored aftertaste. They are juicy, and the riper they become, the sweeter they become.

Raspberries, on the other hand, have a similar taste profile. The riper they become, the sweeter they become, and they are slightly tart. However, raspberry is less tart than blackberry. In addition to that, raspberry is less juicy compared to blackberry.

Culinary world

Blackberries are eaten raw, frozen, or processed into various foods. Raspberries are similarly processed and consumed as blackberries. Both are made into syrups, jams, pie and mixed with yogurt. However, it is essential to note that all these foods are usually high in sugars. Thus, it is essential to take into consideration how much sugar is present in them.

Preparations

In this section, we will discuss common types of preparations for each and what should be taken into consideration and their benefits.

Breakfast

A good breakfast is adding these fruits in a bowl of oats or mixing them in a shake, as it is an excellent and balanced way to start one’s day. This bowl gives a boost in energy, fibers, and antioxidants. If the taste is tart, little amounts of sugars or sweeteners can be added to cut the tartness.

Blackberry and raspberry syrups and jams are usually used with pancakes, crepes, or sandwiches. Although these are derivatives of natural fruits, they are mostly packed with added sugars.

Sauces

Blackberry sauce can be added to steaks, salmon, grilled chicken. This is usually prepared in gourmet cuisines.

Raspberry sauce is usually associated with the steak; however, it is not one of the most famous side sauces.

NUTRITIONAL DATA COMPARISON

In this part of the article, we will compare the nutritional data of blackberry and raspberry, focusing on the differences. It is important to note that blackberry is nearly 89% water, whereas raspberry is 86% water. The comparison is made according to 100g of each.

Glycemic index

Blackberry and raspberry have similar glycemic indices. Blackberry has a glycemic index of 25, whereas raspberry has a glycemic index of 26; the difference is by 1 unit. They are both classified as low glycemic index foods.

Calories

Blackberry and raspberry are low in calories, and there is a minimal difference between them. Blackberry is lower in calories compared to raspberry.

Carbs

Blackberry is slightly lower in carbs compared to raspberry. However, they are both below 4% of the daily value.

Raspberry is richer in fibers since they satisfy 28% of the daily value, whereas blackberry satisfies 20%.

Proteins

The amount of protein in both is low, given that each has around 1g of protein.

Fats

The fat content of blackberry and raspberry is negligible.

Vitamins

Raspberry is richer in vitamin C and folate. In comparison, blackberry is richer in vitamin A, E, and K.

Minerals

Blackberry and raspberry have similar amounts of manganese. However, raspberries are slightly richer in manganese, covering 34% of the DV, whereas blackberry satisfies 32%. On the other hand, blackberries are richer in copper. The amount of copper in blackberries satisfies 8% of the DV of copper. Raspberries are richer in magnesium.

ANTIOXIDANTS

Blackberries are higher in antioxidants compared to raspberries. Blackberries contain higher phenolic and anthocyanins. (1)

Blackberries have twice as many antioxidants compared to raspberries. Yet, it is important to mention that both are rich in antioxidants.

Antioxidants are very important in the positive health impacts of each fruit. This will be discussed in the health impact part of the text.

DIETS AND WEIGHT LOSS

For overall weight loss and calorie deficit, blackberries and raspberries are highly recommended. Replacing snacks with these berries is a very good alternative to a chocolate bar, for example. Even in breakfast, instead of adding peanut butter, berries would be less caloric and richer in fibers, promoting overall weight loss and a healthy gastrointestinal tract. Moreover, blackberries have anti-obesity properties.

Vegan diet

Blackberries and raspberries are highly recommended to be consumed in a vegan diet. Although not rich in proteins, they provide good amounts of antioxidants and flavor to the foods or fruit bowls that they are associated with.

Keto

Blackberries and raspberries are approved to be eaten in a keto diet. They are mostly water and are recommended in shakes and fruit bowls. They also provide good amounts of fibers which promotes good gastrointestinal health, among other benefits.

HEALTH IMPACT

Cardiovascular health

Eating blackberries has contributed to the decrease in fat deposition in the coronary arteries, the arteries that surround the heart. This means a decreased incidence of myocardial infarctions, heart attack, and ischemia of the heart. (2)

Eating raspberries is directly associated with decreased blood vessel diseases, decreased risks of hypertension, and overall improvement of cardiovascular health. (3)

Diabetes

Blackberries are associated with increased insulin sensitivity in people at high risk of developing type 2 diabetes. Thus, a decreased risk of developing type 2 diabetes. (2)

On the other hand, raspberries are directly associated with decreased risks of metabolic syndrome, which means decreased risks of developing type 2 diabetes. (3)

Inflammation

Due to the antioxidants present in blackberries, anthocyanins, and phenolic compounds, blackberries overall reduce oxidative stress and inflammation in the body. (4)

Raspberries are rich in polyphenols which have an anti-inflammatory role.

Both in blackberry and raspberry, the anti-inflammatory characteristic of both is significant because of the reduction of inflammation and oxidative stress, which lead to reducing risks of developing cancer. (3)

Cancer

Blackberries have anti-tumor characteristics that induce cancer cell death by its apoptotic factors. In addition, blackberries are rich in lignan, which has a characteristic of decreasing risks of breast cancer in post-menopausal women. (5)

On the other hand, raspberries have shown anti-carcinogenic properties related to colon cancer. (6)

In addition to the above, the anti-inflammatory characteristics of blackberry and raspberry reduce the risks of cancer development.

Effects on the brain

Blackberries have a positive influence on short-term memory and cognitive functioning. (7)

On the other hand, Raspberries reduced the risks of developing Alzheimer’s disease in people who are at high risk of developing Alzheimer’s disease and are obese. (8)

DOWNSIDES

Although they don’t have many downsides and are most beneficial, it is important to include some present aspects.

Post-intestinal surgery

In post-intestinal surgeries, doctors indicate that the patient should follow a low fiber diet. Blackberries and raspberries have to be excluded from the diet. (9)

Raspberry ketones

Some supplements are sold as raspberry ketones, where they claim to have weight loss properties. However, evidence-based research has shown that this does not affect fatty tissues and weight loss. The weight loss that took place was due to high amounts of caffeine in the supplement. (10)

REFERENCES

Antioxidant properties of fruits of raspberry and blackberry grown in central Europe

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115824/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://pubmed.ncbi.nlm.nih.gov/22082199/

https://pubmed.ncbi.nlm.nih.gov/16541305/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868020/

https://pubmed.ncbi.nlm.nih.gov/19356316/

https://pubmed.ncbi.nlm.nih.gov/30257330/

What to eat after bowel surgery

https://pubmed.ncbi.nlm.nih.gov/28378858/

Article author photo Jack Yacoubian

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: April 14, 2021

Medically reviewed by Victoria Mazmanyan

INFOGRAPHIC

Blackberry vs Raspberry infographic

Infographic link Copy

https://foodstruct.com/compareimages/blackberry-vs-raspberry.jpg

MINERAL COMPARISON

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Blackberry Blackberry 4 : 3 Raspberry Raspberry

Calcium

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

24%

15%

10%

15%

56%

Calcium

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

26%

16%

13%

14%

12%

30%

Contains more Calcium +16%

Contains more Zinc +26.2%

Contains more Copper +83.3%

Contains more Iron +11.3%

Contains more Phosphorus +31.8%

Equal in Magnesium - 22

Equal in Potassium - 151

Equal in Sodium - 1

VITAMIN COMPARISON

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Blackberry Blackberry 5 : 5 Raspberry Raspberry

Vitamin A

Vitamin E

Vitamin D

Vitamin C

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Folate

Vitamin B12

Vitamin K

13%

24%

70%

13%

17%

19%

50%

Vitamin A

Vitamin E

Vitamin D

Vitamin C

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Folate

Vitamin B12

Vitamin K

18%

88%

12%

20%

13%

16%

20%

Contains more Vitamin A +548.5%

Contains more Vitamin E +34.5%

Contains more Folate +19%

Contains more Vitamin K +153.8%

Will Fruit Make you Fat? How to Monitor Fructose- Thomas DeLauer

Contains more Vitamin C +24.8%

Contains more Vitamin B1 +60%

Contains more Vitamin B2 +46.2%

Contains more Vitamin B5 +19.2%

Contains more Vitamin B6 +83.3%

Equal in Vitamin B3 - 0.598

COMPARISON SUMMARY TABLE

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.

Blackberry Raspberry

Lower in Sugar ok

Lower in Saturated Fat ok

Lower in glycemic index ok

Lower in price ok

Lower in Sodium Equal

Lower in Cholesterol Equal

Rich in minerals Equal

Rich in vitamins Equal

ALL NUTRIENTS COMPARISON - RAW DATA VALUES

Nutrient Blackberry Raspberry Opinion

Net carbs 4.31g 5.44g Raspberry

Protein 1.39g 1.2g Blackberry

Fats 0.49g 0.65g Raspberry

Carbs 9.61g 11.94g Raspberry

Calories 43kcal 52kcal Raspberry

Starch 0g 0g

Fructose 2.4g 2.35g Blackberry

Sugar 4.88g 4.42g Raspberry

Fiber 5.3g 6.5g Raspberry

Calcium 29mg 25mg Blackberry

Iron 0.62mg 0.69mg Raspberry

Magnesium 20mg 22mg Raspberry

Phosphorus 22mg 29mg Raspberry

Potassium 162mg 151mg Blackberry

Sodium 1mg 1mg

Zinc 0.53mg 0.42mg Blackberry

Copper 0.165mg 0.09mg Blackberry

Vitamin A 214IU 33IU Blackberry

Vitamin E 1.17mg 0.87mg Blackberry

Vitamin D 0IU 0IU

Vitamin D 0µg 0µg

Vitamin C 21mg 26.2mg Raspberry

Vitamin B1 0.02mg 0.032mg Raspberry

Vitamin B2 0.026mg 0.038mg Raspberry

Vitamin B3 0.646mg 0.598mg Blackberry

Vitamin B5 0.276mg 0.329mg Raspberry

Vitamin B6 0.03mg 0.055mg Raspberry

Folate 25µg 21µg Blackberry

Vitamin B12 0µg 0µg

Vitamin K 19.8µg 7.8µg Blackberry

Tryptophan mg mg

Threonine mg mg

Isoleucine mg mg

Leucine mg mg

Lysine mg mg

Methionine mg mg

Phenylalanine mg mg

Valine mg mg

Histidine mg mg

Cholesterol 0mg 0mg

Trans Fat 0g 0g

Saturated Fat 0.014g 0.019g Blackberry

Monounsaturated Fat 0.047g 0.064g Raspberry

Polyunsaturated fat 0.28g 0.375g Raspberry

WHICH FOOD IS PREFERABLE FOR YOUR DIET?

Low Fats diet Low Carbs diet Low Calories diet Low glycemic index diet

Blackberry Raspberry

Low Fats diet ok

Low Carbs diet ok

Low Calories diet ok

Low glycemic index diet ok

PEOPLE ALSO COMPARE

Blackberry Blackberry vs Blueberry Blueberry

Blackberry Blackberry vs Gooseberry Gooseberry

Blackberry Blackberry vs Mulberry Mulberry

Blueberry Blueberry vs Strawberry Strawberry

Raspberry Raspberry vs Blueberry Blueberry

Raspberry Raspberry vs Strawberry Strawberry

VITAMIN AND MINERAL SUMMARY SCORES

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.

Vitamin Summary Score

Blackberry

Raspberry

Mineral Summary Score

Blackberry

Raspberry

MACRONUTRIENTS COMPARISON

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.

Protein

Blackberry

Raspberry

Carbohydrates

10%

Blackberry

12%

Raspberry

Fats

Blackberry

Raspberry

COMPARISON SUMMARY

Which food is lower in Sugar?

Raspberry

Raspberry is lower in Sugar (difference - 0.46g)

Which food is lower in Saturated Fat?

Blackberry

Blackberry is lower in Saturated Fat (difference - 0.005g)

Which food is lower in glycemic index?

Blackberry

Blackberry is lower in glycemic index (difference - 1)

Which food is cheaper?

Blackberry

Blackberry is cheaper (difference - $0.4)

Which food contains less Sodium?

The foods are relatively equal in Sodium (1 mg)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

REFERENCES

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Do blackberries cause weight gain?

Summer is synonymous to tarty berries, especially blackberries. The sour cum sweet and juicy blackberries make for a tasty snack and are generally available from June to November. They are not typically berries, but aggregate fruits that belong to the Rosacea family. Deep purple in colour, these fruits have a smooth and fragile skin. These berries comprise several tiny drupes or drupelets that are filled with juice. Moreover, its leaves are said to be used in teas to treat an upset stomach and boost oral health. This low-calorie fruit is super versatile and can be added to smoothies, jams, salads, fruit bowls and puddings or can be enjoyed as is. Blackberries are generally available in supermarkets and can be used to provide several health and beauty benefits. We dig in more to tell you about the benefits they have to offer and how to use them in your daily diet.According to the book Healing Foods by DK Publishing, "blackberries are high in antioxidants, of which anthocyanins are responsible for their deep purple colour. Anthocyanins also help fight free radical damage in the body and address a range of modern conditions, including hypertension, diabetes, vision loss, poor liver function, and declining mental faculties. The berries also have detoxifying properties and promote gut health."

blackberries

blackberries are high in antioxidants, of which anthocyanins are responsible for their deep purple colourNutrition Facts Of Blackberries Per 100 Grams:

Nutrition Facts of Blackberries per 100 grams

Calories 43 Sodium 1 mg

Total Fat 0 g Potassium 162 mg

Saturated 0 g Total Carbs 10 g

Polyunsaturated 0 g Dietary Fiber 5 g

Monounsaturated 0 g Sugars 5 g

Trans 0 g Protein 1 g

Cholesterol 0 mg

Vitamin A 7% Calcium 3%

Vitamin C 35% Iron 8%

*Percent Daily Values are based on a 2000 calorie diet.

As per the USDAHealth Benefits Of Blackberries: 1. Blackberries Are Known To Boost Brain PowerAccording to the study published in the Nutritional Neuroscience Journal, including blackberries in your diet improves both motor and cognitive function. Thanks to their rich polyphenol content, they have a protective effect on the brain.2. Help Boost DigestionBlackberries are a rich source of soluble and insoluble fibre that is important for better functioning of the digestive system. Insoluble fibre is responsible for promoting better absorption of water in the large intestine and helps adding bulk to the stools, which further treats constipation and other digestive problems.

digestion

Blackberries are a rich source of soluble and insoluble fibre3. May Help Lose WeightThe presence of fibre promotes effective bowel movement, which further helps in getting rid of problems like constipation and other digestive issues. Moreover, the fibre present helps in keeping your tummy fuller for longer, thereby, preventing you from binge-eating or indulging in junk. Blackberries are also low in calories, making them a great snack when you are hungry. All these factors are key to lose weight in a healthy way.4. Help Boost ImmunityThe presence of various antioxidants and vitamins make blackberries one of the best fruits that help boost immunity. Regular consumption of these tarty delights may help fight various pathogens and further protect the body from infections and other health problems.5. Improve VisionThe presence of vitamin C content in blackberries helps protect the vision from weakening. Lutein in blackberries protect them from the harmful ultra-violet rays as it forms a pigment called macula in the area behind the retina, and prevents it from the damage caused by oxidative stress. The antioxidants present in them can also delay age-related macular degeneration and cataract.

eyes

The presence of vitamin C content in blackberries helps protect the vision from weakening6. Are Heart HealthyIt is due to the presence of flavanols that make blackberries heart-friendly. Moreover, other useful components like magnesium and fibre present in them can help prevent the arteries from getting blocked and further help stimulate a smooth blood flow. This reduces the risk of developing heart diseases and maintains a healthy cardiovascular system.7. May Support Your Oral HealthBerries have been attributed to great oral health and blackberries do not lag behind. Their anti-inflammatory and anti-bacterial properties fight against harmful bacteria that cause oral diseases.

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Berries have been attributed to great oral health and blackberries do not lag behindBeauty Benefits of Blackberries According to the book Healing Foods, blackberries are a great source of antioxidant ellagic acid, which can help the skin from damaging from over-exposure to sun. Ellagic acid also prevents the breakdown of collagen, the scaffolding that supports firm skin and prevents inflammation.

Blackberries comprise more than 85 percent water with a lot of fibre content. Regular consumption of these berries helps detoxify your system and further help maintain the elasticity of your skin.

The vitamins A and C present in blackberries help rejuvenate your skin.

The antioxidants help combat the harmful and damaging effects of the environment on the hair. Topical application of blackberries can add volume and shine to your tresses.

neck and skincare

blackberries are a great source of antioxidant ellagic acid

How To Add Blackberries In Your Diet?You can add blackberries to cakes, jams, fruit salads, puddings, smoothies and make sweet syrup out them. You can also make vinegar to add on to your salads and marinades. One of the best ways to add them in your diet is to eat them as it is.

blackberries

You can add blackberries to cakes, jams, fruit salads, puddings, et alAdd the goodness of blackberries into your diet and make the most of these dark purple tarty delights and stay healthy!

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Blackberries

Berries

Health Benefit

Are frozen berries good for you?

Frozen berries make the perfect filling for baked goods like pies, muffins, and cobblers. But they aren’t just a friend to home bakers. With plenty of fiber and antioxidants, frozen berries are a nutrient-rich, low-calorie addition to many foods, such as oatmeal, yogurt, parfaits, smoothies, and even savory meat dishes.

Freezing doesn’t significantly diminish berries’ nutrition. In fact, berries are harvested for freezing when they’re at the peak of freshness, so you can enjoy them all year round. Frozen berry blends may come with various combinations of berries, including strawberries, blueberries, raspberries, blackberries, and cherries. All of these bring significant health benefits.

Frozen Berries Nutrition Facts

One cup of frozen berries (150g) provides 60 calories, 1g of protein, 15g of carbohydrates, and 0.5g of fat. Frozen berries are an excellent source of vitamin C and fiber. Nutrition information will vary based on the berry mix and brand you choose. The following nutrition information has been provided by the USDA.1

Calories: 60

Fat: 0.5g

Sodium: 1.5mg

Carbohydrates: 15g

Fiber: 3g

Sugar: 10g

Protein: 1g

Vitamin C: 66.2mg

Carbs

Like many other fruits, frozen berries contain ample amounts of carbohydrates. One cup provides 15 grams of carbs. Three of these come from fiber.

And while around 10 grams of frozen berries’ carbs are sugars, these are naturally occurring. However, if you’re watching your carbs, you’ll want to watch for added sugars in frozen berries. Check the ingredient list on the package.

Fats

Fruits that contain seeds often have trace amounts of fat, which is why you’ll find 0.5 grams of fat in 1 cup of frozen berries. But 0.5 grams is a minimal amount of fat and not likely to make a significant impact on your diet.

Protein

Berries don’t contain much protein, either. One cup only provides 1 gram.

Vitamins and Minerals

Frozen berries are bursting with micronutrients. Most berries you’re likely to find in a frozen mix are high in vitamin C, especially strawberries, which provide 120% of the daily value DV) of this nutrient for men and 130% DV for women, based on a 2,000-calorie diet.2 Some berry blends include significant amounts of manganese, vitamin K, zinc, folate, and copper.

15 Healthy Foods That Are High in Vitamin C

Calories

One cup of frozen berries (150g) provides 60 calories, 93% of which come from carbs and 7% from protein, rounding up.

Summary

Frozen berries are a convenient way to enjoy the benefits of berries year-round. Berries are a healthy source of fiber and natural sugars, with plenty of nutrients like vitamin C, manganese, vitamin K, potassium, and zinc.

Health Benefits

Not only are frozen berries delicious and convenient, but they also contribute a host of health benefits.

Promotes Gut Health

Most people on a standard Western diet don’t get enough fiber. In fact, only about 5% of the U.S. population meets current fiber recommendations.3 With almost one-fifth of the daily value of fiber per cup, frozen berries can help close this gap. Increased fiber in the diet can help promote bowel regularity, among other benefits.

Note, too, that fiber content may vary from one berry blend to the next. Wild blueberries, for example, are especially high in fiber because of a higher ratio of skin to flesh.

Boosts Heart Health

In epidemiological and clinical studies, the polyphenols, micronutrients, and fiber in berries have been linked to improved cardiovascular health.4 Researchers believe these nutrients work together to reduce inflammation, leading to better outcomes for the heart.

Helps Slow Aging

As berries’ antioxidants reduce oxidative stress in the cardiovascular system, they also do so in another, more visible place: the skin. Antioxidants combat the free radicals that can cause wrinkles and premature aging. Toss a handful of frozen berries in your smoothie for an anti-aging boost.5

May Improve Insulin Response

While berries do contain carbohydrates, you can still add them to a diabetes-friendly diet. According to a 2019 review in the journal Food and Function, eating cranberries, raspberries, blueberries, and strawberries is linked to improved blood sugar levels post-mealtime in overweight or obese adults with insulin resistance.6

Another small study from 2015 found that when healthy women ate a serving of berries alongside bread, their bodies needed less insulin to process the meal than when they ate bread alone.7

May Aid Weight Loss

As a nutritious, low-calorie dessert, frozen berries certainly make a better choice for weight loss than your average chocolate cake. Plus, eating them may even lead to better dietary choices later in the day. One small study found that when women ate a 65-calorie snack of berries in the late afternoon, they ate less at their next meal than women who had a 65-calorie candy snack.8

Suitable for Many Special Diets

Even for people with dietary restrictions, berries can often stay on the menu. They’re compatible with vegan, vegetarian, gluten-free, Paleo, Whole30, sodium-restricted, and many other eating plans.

Allergies

An allergy to frozen berries is considered rare. No berries make the list of the top eight food allergens, which account for 90% of all food allergies. Still, it's possible for an allergy to develop to any food. If you suspect a food allergy, see your physician for diagnosis.

Adverse Effects

Frozen berries’ health benefits far outweigh their drawbacks, but these wholesome fruits have some possible adverse effects. Teeth staining may occur from the pigments in their juices, so brush your teeth after eating berries to keep from tainting your pearly whites.

Some people are also sensitive to salicylates, a compound found in several berries. If you’re salicylate-sensitive, you’ll want to steer clear of frozen berries.

People who follow a low-fiber or carbohydrate-controlled diet may need to watch their portions of berries. Talk to your doctor if you have questions about the risks versus benefits of berries for these special diets.

How to Lose Fat (EAT CARBS!)

Varieties

Typically, frozen berry mixes include a blend of blueberries, raspberries, blackberries, cherries, and/or strawberries. Some may add bananas or other fruits as well. Always note whether a berry blend has added sugar, as this will affect flavor and nutrition.

When They’re Best

The wonderful thing about frozen berries is that they're consistently available and fresh year-round. Because frozen berries are processed immediately after harvest, you can enjoy their flavor and nutrients any time, even (or especially) during the winter when fresh berries are expensive or unavailable.

Storage and Food Safety

Store frozen berries in the freezer immediately, and try not to let them sit out at room temperature for long when using them. Once thawed, frozen berries will “bleed” juice, which may cause them to clump into a mass when re-frozen.

How to Prepare

There’s no end to the uses of frozen berries! In general, they work best in recipes that don’t require the firm texture of a fresh berry, such as muffins, quick breads, jams, and pies. At breakfast time, toss them into smoothies, parfaits, oatmeal, or breakfast bowls. At dinner, a compote made with frozen berries is an elegant accompaniment to pork, chicken, or beef.

Is it OK to eat berries everyday?

Berries are some of nature's most delicious and nutritious fruits. They are also among the healthiest foods you can eat, says Healthline. Not only are they low in calories, but they're also loaded with vitamins and minerals, full of fiber to help things move along in the digestive system, and rich in antioxidants that protect your body from disease (via Verywell Fit). Without a doubt, berries are a nutritional powerhouse.

Fruits that are typically referred to as berries (such as strawberries, blueberries, blackberries, cranberries, elderberries, cherries, and currants) should be part of your everyday diet. "Berries should be considered a healthy part of an anti-inflammatory lifestyle for both prevention and chronic disease management," registered dietitian Anna Binder-McAsey, owner of Rethink Nutrition in Manhattan, Kansas, told Everyday Health.

An apple a day is said to keep the doctor away, but will eating a handful of berries do the same? Let's see if these "superfruits" truly are as good as they sound.

You will be mentally sharp

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Can berries be fuel for your brain? According to experts, they can. A paper published in Annals of Neurology found strong scientific evidence that berries have beneficial effects on the brain and may help prevent cognitive decline. Researchers examined 6,010 women over 70 years of age and found that those who ate more blueberries and strawberries delayed their cognitive aging by up to 2.5 years. Researchers believe that the participants' slower cognitive decline rate had something to do with their increased anthocyanidin and total flavonoid intake, which were both effects of their berry consumption.

Meanwhile, a 2018 study in the European Journal of Nutrition found that men and women between the ages of 60 and 75 years old who ate the equivalent of a cup of fresh blueberries every day for three months did better on learning and memory tests than those who were given a placebo. Dr. Barbara Shukitt-Hale, study co-author and neuroscientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, told Consumer Reports that strawberries and raspberries may provide similar benefits based on ongoing research, which means that they could also be powerful learning and memory tools.

Some people lose weight

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Looking to speed up your weight loss? Eat some berries, which are low in carbs and high in fiber. One cup of strawberries has 53 calories, while a cup of raspberries has 64 calories. The same amount of blueberries has 83 calories, while blackberries contain 60 calories per cup (via Verywell Fit). Berries are also a good source of soluble fiber, which makes you feel full longer and can help you lose weight. Soluble fiber helps slow down the food as it goes down your digestive tract, decreasing your hunger and making you feel full much faster (per Healthline). As registered dietitian Anne Taylor told the Cleveland Clinic, "All berries are good for you, but blackberries and raspberries have the most fiber."

Next time you feel like picking up a handful of candy, consider grabbing some berries instead. A 2015 study in the journal Appetite examined 12 premenopausal women. Those who had 65 calories' worth of berries as a snack ate less food during their next meal than those who ate a 65-calorie serving of confectionary sweets.

If that didn't convince you to eat berries regularly, then perhaps this 2018 study in the journal Nutrients can. Researchers gathered 27 overweight or obese men and had them eat a high-fat diet, along with either 600 g of blackberries or "a calorie and carbohydrate matched amount of gelatin" per day. Those who consumed the blackberries burned more fat and had improved insulin sensitivity compared to the control group.

It may help prevent urinary tract infections

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If you've ever had a urinary tract infection (UTI) –- a common bacterial infection, especially among women — then you were probably told to drink cranberry juice to help reduce your symptoms. That's because cranberries have anti-inflammatory properties. "It is likely that compounds in cranberries help keep bacteria from adhering to surfaces in the bladder," explained Philadelphia-based sports dietitian Kelly Jones to Everyday health. These compounds (phenolic acids and flavonoids) may help decrease inflammation and reduce gut bacteria, and may also decrease the number of bacteria in your bladder and gastrointestinal tract which can lead to UTIs (via Healthline).

Research can back up what you may have been told about cranberries helping with UTIs. A 2017 meta-analysis published in The Journal of Nutrition found that participants who had recurring UTIs reduced their risk of it recurring by 26% through cranberry consumption. Meanwhile, a 2021 meta-analysis published in PLOS One found that "cranberry-based products intake can significantly reduce the incidence of UTIs in susceptible populations," and that the fruit "can be considered as adjuvant therapy for preventing UTIs in susceptible populations."

It can lower your blood pressure

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According to Heart.org, almost 50% of all American adults have high blood pressure. If you're one of them, then you're likely on the lookout for a more natural way to control it.

Enter blueberries. In a 2019 study published in The Journals of Gerontology: Series A, scientists found that eating wild blueberries every day for one month increased blood flow and lowered blood pressure. The researchers wrote that the health benefits one can potentially get from blueberries "may be due to vascular effects of anthocyanins that predominantly circulate in blood as phenolic acid metabolites." Put simply, blueberries have particularly high levels of anthocyanins, the compounds from which the fruits derive their dark coloration (via Harvard Health Publishing). The results also showed that anthocyanins boost the function of the body's endothelial cells, which aid in blood flow and blood pressure regulation.

That said, blueberries aren't the only berries you should be consuming every day to help lower your blood pressure. The anthocyanins found in raspberries have been shown to promote vasodilation of blood vessels (per HealthCentral). Vasodilation is when your blood vessels dilate, which decreases your blood pressure.

Berries can have anti-cancer effects

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Regular consumption of blueberries may help reduce your risk of cancer, says the American Institute for Cancer Research, citing the fact that the fruit contains "many phytochemicals and nutrients which show potential anti-cancer effects in laboratory studies." Flavonoids are phytochemicals found in berries that can help reduce one's risk of developing diabetes, hypertension, and certain cancers (via Standard Healthcare).

In 2021, nearly 609,000 people in the United States died of cancer, while approximately 1.9 million new cancer diagnoses were recorded (via the American Cancer Society). A 2016 review published in Antioxidants states that low fruit and vegetable intake is one of the five leading dietary and behavioral risk factors leading to cancer deaths. The compounds in berries may help reduce inflammation and protect cells from the DNA damage that may lead to cancer. Researchers found that berries may reduce the risk of several cancers such as breast cancer. They also found evidence suggesting it may curb the development of cancer in the gastrointestinal tract and other hormonal cancers, as well as cancer in the liver, prostate, pancreas, and lungs (albeit to a lesser degree).

It can prevent and help manage diabetes

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When it comes to diabetes prevention, the American Diabetes Association says that berries are a "diabetes superstar food." In addition to being an excellent snack option for the sweet-toothed, they're loaded with antioxidants, vitamins, and fiber. Different varieties of fresh fruit have long been a staple in many people's diets due to their well-recognized health benefits. Certain fruits like berries have a low glycemic index, which is good for blood sugar regulation (via Healthline). A 2017 study published in PLOS Medicine looked at the lifestyles of close to 500,000 Chinese adults over an extended period of time. Researchers found that those who consumed fresh fruit daily had a lower risk of diabetes, while diabetic individuals who regularly ate fresh fruit had a lower risk of death.

Berries are a great food choice for people looking to lower their sugar intake or manage their insulin response. According to Hailey Crean, a Massachusetts-based registered dietitian specializing in diabetes care, diabetics would certainly appreciate anthocyanins' potential to reduce the liver's glucose production (per Verywell Health).

If you have diabetes and are unsure about eating berries because of the sugar, don't fret. As Verywell Health states, they provide "particularly valuable health benefits for people with diabetes."

Berries can keep your gut healthy

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Many people consume foods with probiotics to help keep their gut healthy. While berries are not a probiotic, they do contain prebiotics that help feed healthy gut bacteria (per the Washington Post). As registered dietitian nutritionist Lacy Ngo told The Healthy: "Blueberries are a wonderful prebiotic to include in your daily diet because they not only promote gut health, but also brain health as well."

A 2020 paper published in the journal Food and Function found that the polyphenols in berries do have an impact on the human gut. Based on the findings, berries have been shown to relieve symptoms of gut inflammation because of compounds that promote beneficial bacteria, which gives them the potential to have a prebiotic-like effect.

Cranberries contain helpful compounds that can help your gut microbiota flourish, says a 2018 study in OMICS: A Journal of Integrative Biology. Researchers conducted a small study of 10 healthy participants and found that sweetened dried cranberries had a positive impact on the natural bacteria in the gut. They found an increase in Bacteroidetes (the "healthy bacteria") as well as evidence of decreased bacteria associated with detrimental health effects.

Berries may lower your cholesterol

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When trying to prevent heart disease and reduce your "bad cholesterol," pretty much any kind of berry (blackberries, blueberries, raspberries, pomegranates, or strawberries) are a good choice. Per the Cleveland Clinic, they have low sugar content while being chock-full of soluble fiber.

In fact, daily consumption of berries — whether fresh, in supplement form, or juiced — was associated with a four-point reduction of low-density lipoprotein (LDL) cholesterol (or what many call "bad cholesterol"), according to a 2016 meta-analysis published in Scientific Reports. Blueberries are also full of antioxidants. These can help prevent cholesterol from being oxidized or building up in your body, which can be very dangerous for your heart (per WebMD).

If you like strawberries, they are a great choice to eat every day. In a 2010 study in Nutrition Research, scientists had 27 people with metabolic syndrome consume a freeze-dried strawberry beverage for eight weeks. They found that the participants' strawberry beverage consumption significantly decreased their LDL cholesterol levels.

It may be good for your skin

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Being the largest and most visible organ on your body, the skin's primary jobs include acting as a protective barrier from outside elements and helping to regulate your body temperature (per WebMD). The appearance of your skin often gives others clues about how old or how healthy you are. With more and more attention being given on skin health, people are starting to incorporate specific foods into their diets to help keep their skin in great condition.

Blueberries, which are best known for their antioxidants and disease-fighting properties, can be a great addition to your daily diet. As you age, your skin begins to sag, and you may get fine lines and wrinkles. Blueberries can help reduce premature aging. Eating a cup of blueberries a day can also improve your circulation, which is another component of healthier skin. In addition, blueberries may naturally boost collagen because they're high in anthocyanin, which is known to support collagen production (via Healthline).

It can help relieve constipation

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Constipation is a common health complaint, with about 16 out of 100 adults experiencing symptoms (per the National Institute of Diabetes and Digestive and Kidney Diseases). People who eat little to no fiber are more likely to become constipated. However, adding more fruits like berries to your daily diet is recommended for constipation relief, says Livestrong.

Increasing your fiber intake through nutritious foods will help things move along in your digestive tract, as well as relieve constipation. According to Medical News Today, consuming strawberries and other foods that are rich in fiber "helps maintain regular bowel movements." As fiber "promotes stool movement through the intestinal tract," increased consumption of it can help you steer clear of constipation.

How much fiber should you be getting? Per the Academy of Nutrition and Dietetics, women need 25 grams of fiber daily, while men should aim for approximately 38 grams. Different berries have different amounts of fiber. For example, one cup of strawberries has 3.3 grams of fiber, while a cup of blueberries has about 3.6 grams. Meanwhile, blackberries have nearly 8 grams of fiber per cup (via Healthline).

Berries may lower your odds of developing heart disease

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According to Johns Hopkins Medicine, all kinds of berries are good for your heart because they're rich in antioxidants which can help fight cell damage. The American Heart Association also states that berries have good heart benefits, and lists them as a superfood due to their high levels of flavonoids and association with decreased risk of heart attacks in women.

A 2019 study published in the American Journal of Clinical Nutrition examined 138 overweight subjects with metabolic syndrome aged 50 to 75 and their blueberry consumption over the course of six months. Researchers found that eating 1 cup of blueberries daily can reduce your risk of cardiovascular disease by up to 15%. "We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness — making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 percent," said study co-lead researcher Dr. Peter Curtis. However, they found no benefit when participants were given only half a cup of blueberries per day, which means a cup a day may be needed for at-risk populations.

It can help keep your eyes healthier

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When you eat berries every day, you're helping to keep your eyes healthier. As you age, your vision may change. However, eating berries daily may help prevent and treat cataracts. A cataract is a film that forms on the lens of your eye and makes everything look cloudy (via Mayo Clinic). Berries are full of antioxidants which can help slow the growth of cataracts as well as age-related macular degeneration (AMD), which translates to vision loss in older people (per WebMD).

In fact, a 2022 study from the University of California-Davis found that a daily serving of dried goji berries may help prevent or delay AMD. The researchers had 13 healthy participants consume a handful of dried goji berries five times a week for about three months. They discovered that the density of the protective pigments in the subjects' eyes had increased, which is what helps protect the eyes during the aging process.

Macular degeneration expert Dr. Johanna Seddon told AARP that blueberries are abundant sources of anthocyanins, described as "potent antioxidants that bolster collagen structure in the retina and provide extra vision protection." The anthocyanins found in berries can help protect the retina from exposure to ultraviolet light, which is particularly beneficial for people who spend a lot of time outdoors.

Your immune system is given a boost

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Consuming berries every day helps you boost your immune system. Due to the sheer amount of vitamins, minerals, antioxidants, and flavonoids such as anthocyanin that they contain, berries can bolster your body's natural defenses against diseases and infections (via Medical News Today). In a 2016 study published in the journal Advances in Nutrition, researchers found that people who ate flavonoid-rich foods like blueberries were less like to get upper respiratory tract infections (URTIs) than those who did not.

Did you know that a large part of your immune system is located in your gut? A 2018 paper published in Nutrition Reviews examined the health effects of berries in the digestive tract, and found evidence that the fruits "can serve as a strong adjuvant to established treatments or therapies for a variety of gastrointestinal and immune-related illnesses."

Additionally, elderberries are known for their healing benefits because they are packed with antioxidants and vitamins that may boost your immune system, says WebMD.

It can help muscle recovery after a workout

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Have you ever woken up after an intense workout feeling so sore that you had trouble getting out of bed? This is what experts in a 2019 study referred to as exercise-induced muscle damage (EIMD). Put simply, it's when you have increased soreness and swelling in your muscles from doing an unfamiliar workout.

A 2012 study in the Journal of the International Society of Sports Nutrition focused on 10 female athletes to examine if blueberries were an effective treatment to reduce EIMD or muscle soreness. For each of the athletes, the researchers exposed one leg to "eccentric exercise" to induce EIMD. Participants were given either a blueberry smoothie or a placebo 5 and 10 hours before the experiment, as well as 12 and 36 hours after. Several weeks later, the test was repeated on each athlete's other leg.

The study found that while both groups had a "significant" decrease in peak torque after 12 hours, during the 60-hour recovery period, participants had a faster rate of recovery when they had the blueberry smoothie. Per the results, consuming blueberries "induces cellular adaptive events" to help hasten muscle repair and recovery. Moreover, the anthocyanins in blueberries may have a positive impact on athletes' recovery from EIMD. More research is required to verify this, though.

Read More: https://www.healthdigest.com/358436/when-you-go-vegan-this-is-what-happens-to-your-body/?utm_campaign=clip

Can you eat blueberries everyday?

The delicious taste and flavour of exotic berries are so enticing that they have paved their way to our delicacies. Be it sweet dishes, beverages or salads, berries can take your indulgent experience to the next level. No wonder, one of the most famous berries are blueberries as they can accentuate the taste of any delicacy they are added to, but have you ever wondered, what happens if you eat blueberries daily! Read on to know more about these little berries.

According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency. In fact, according to a research, it was observed that consuming berries over a period of 5 to 6 weeks, remarkably improved the metabolism of individuals dealing with low metabolic symptom.

Not only in terms of improving immunity, these little berries are very effective in fighting diabetes and can further regulate the sugar level and maintain a healthy triglyceride level in the body. A low metabolic syndrome can eventually impact the functioning of vital organs. A low metabolic syndrome is a medical term for obesity, diabetes, high blood pressure and this can affect the blood vessels too. It increases the risk of heart disease, stroke and other conditions affecting blood vessels.

Blueberries are a great source of antioxidants known as polyphenols, which help in protecting the cardiovascular cells and helps in lowering blood pressure. Moreover, these berries make for a nice healthy snack, which helps in regulating the sugar level in the body and can help in reducing the ill effects of diabetes.

As per a few researches, it has been observed that daily intake of blueberries in a controlled portion can help in reducing hypertension,inflammation, high cholesterol, glucose intolerance and insulin resistance and endothelial dysfunction. However, too much of anything is not good for health and this is why a little addition of these berries can gradually improve health conditions. Moreover, blueberries are also known for improving cognitive skills.

Including berries in diet can help in improving your health holistically! However, cooking berries can reduce the nutritional aspect of these berries. Thus, it is always advised to eat them raw or in the form of beverages. So, eat healthy and stay healthy!

What makes you fat fast?

Rigorously controlled studies may soon give us a definitive answer about what causes obesity—excessive calories or the wrong carbohydrates

By Gary Taubes on September 1, 2013

What Makes You Fat: Too Many Calories, or the Wrong Carbohydrates?

Credit: Travis Rathbone; FOOD STYLING BY LIZA JERNOW; SOURCE: KIRSTEN LARA GETCHELL

IN BRIEF

Which is the more important cause of obesity: Eating too much food or eating the wrong kinds of food, especially easily digested carbohydrates?

Although nutrition researchers think they know the answer, investigators have never actually put the question to a rigorous, scientific test—until now.

Researchers sponsored by the Nutrition Science Initiative will soon address the question by precisely controlling food consumption by volunteers living in a test facility and then rigorously measuring energy expenditure and how it changes with differences in diet composition.

Why do so many of us get so fat? the answer appears obvious. “The fundamental cause of obesity and overweight,” the World Health Organization says, “is an energy imbalance between calories consumed and calories expended.” Put simply, we either eat too much or are too sedentary, or both. By this logic, any excess of calories—whether from protein, carbohydrate or fat (the three main components, or “macronutrients,” in food)—will inevitably pack on the pounds. So the solution is also obvious: eat less, exercise more.

The reason to question this conventional thinking is equally self-evident. The eat less/move more prescription has been widely disseminated for 40 years, and yet the prevalence of obesity, or the accumulation of unhealthy amounts of body fat, has climbed to unprecedented levels. Today more than a third of Americans are considered obese—more than twice the proportion of 40 years ago. Worldwide, more than half a billion people are now obese.

Can Eating Fruit Make You Fat? Myth Busted

Besides getting fatter, we are also developing more metabolic disorders, such as type 2 diabetes, which is marked by hormonal abnormalities in the processing and storage of nutrients and is far more common in obese individuals than in lean ones.

The dissonance of an ever worsening problem despite a seemingly well-accepted solution suggests two possibilities. One, our understanding of why people get fat is correct, but those who are obese—for genetic, environmental or behavioral reasons—are unable or unwilling to heal themselves. Two, our understanding is wrong and hence so is the ubiquitous advice about how to make things better.

If the second option is true, then maybe what makes us fat is not an energy imbalance but something more akin to a hormonal defect, an idea embraced by European researchers prior to World War II. If so, the prime suspect or environmental trigger of this defect would be the quantity and quality of the carbohydrates we consume. Under this scenario, one fundamental error we have made in our thinking about obesity is to assume that the energy content of foods—whether avocado, steak, bread or soda—is what makes them fattening, not the effects that these foods, carbohydrates in particular, have on the hormones that regulate fat accumulation.

Given how often researchers refer to obesity as a disorder of the energy balance, one might assume that the concept had been rigorously tested decades ago. But a proper scientific vetting never actually happened. The experiments were too difficult, if not too expensive, to do correctly. And investigators typically thought the answer was obvious—we eat too much—and so the experiments were not worth the effort. As a result, the scientific underpinning of the most critical health issue of our era—the burgeoning rates of obesity and diabetes and their complications—remains very much an open question.

After a decade of studying the science and its history, I am convinced that meaningful progress against obesity will come only if we rethink and rigorously test our understanding of its cause. Last year, with Peter Attia, a former surgeon and cancer researcher, I co-founded a nonprofit organization, the Nutrition Science Initiative (NuSI), to address this lack of definitive evidence. With support from the Laura and John Arnold Foundation in Houston, Tex., we have recruited independent scientists to design and carry out the experiments that will meticulously test the competing hypotheses of obesity (and by extension, weight gain). The Arnold Foundation has committed to fund up to 60 percent of NuSI's current research budget and three years of operating expenses for a total of $40 million. The investigators will follow the evidence wherever it leads. If all works out as planned, we could have unambiguous evidence about the biological cause of obesity in the next half a dozen years.

The Hormone Hypothesis

To understand what makes the hormone hypothesis of obesity so intriguing, it helps to grasp where the energy-balance hypothesis falls short. The idea that obesity is caused by consuming more calories than we expend supposedly stems from the first law of thermodynamics, which merely states that energy can neither be created nor destroyed. As applied to biology, it means that energy consumed by an organism has to be either converted to a useful form (metabolized), excreted or stored. Thus, if we take in more calories than we expend or excrete, the excess has to be stored, which means that we get fatter and heavier. So far, so obvious. But this law tells us nothing about why we take in more calories than we expend, nor does it tell us why the excess gets stored as fat. And it is these “why” questions that need to be answered.

Specifically, why do fat cells accumulate fat molecules to excess? This is a biological question, not a physics one. Why are those fat molecules not metabolized instead to generate energy or heat? And why do fat cells take up excessive fat in some areas of the body but not others? Saying that they do so because excess calories are consumed is not a meaningful answer.

Answering these questions leads to consideration of the role that hormones—insulin, in particular—play in stimulating fat accumulation in different cells. Insulin is secreted in response to a type of carbohydrate called glucose. When the amount of glucose rises in the blood—as happens after eating a carbohydrate-rich meal—the pancreas secretes more insulin, which works to keep the blood glucose level from getting dangerously high. Insulin tells muscle, organ and even fat cells to take up the glucose and use it for fuel. It also tells fat cells to store fat—including fat from the meal—for later use. As long as insulin levels remain high, fat cells retain fat, and the other cells preferentially burn glucose (and not fat) for energy.

The main dietary sources of glucose are starches, grains and sugars. (In the absence of carbohydrates, the liver will synthesize glucose from protein.) The more easily digestible the carbohydrates, the greater and quicker the rise in blood glucose. (Fiber and fat in foods slow the process.) Thus, a diet rich in refined grains and starches will prompt greater insulin secretion than a diet that is not. Sugars—such as sucrose and high-fructose corn syrup—may play a key role because they also contain significant amounts of a carbohydrate called fructose, which is metabolized mostly by liver cells. Though not definitive, research suggests that high amounts of fructose may be an important cause of “insulin resistance.” When cells are insulin-resistant, more insulin is required to control blood glucose. The result, according to the hormone hypothesis, is an ever greater proportion of the day that insulin in the blood is elevated, causing fat to accumulate in fat cells rather than being used to fuel the body. As little as 10 or 20 calories stored as excess fat each day can lead over decades to obesity.

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The hormone hypothesis suggests that the only way to prevent this downward spiral from happening, and to reverse it when it does, is to avoid the sugars and carbohydrates that work to raise insulin levels. Then the body will naturally tap its store of fat to burn for fuel. The switch from carbohydrate burning to fat burning, so the logic goes, might occur even if the total number of calories consumed remains unchanged. Cells burn the fat because hormones are effectively telling them to do so; the body's energy expenditure increases as a result. To lose excess body fat, according to this view, carbohydrates must be restricted and replaced, ideally with fat, which does not stimulate insulin secretion.

This alternative hypothesis of obesity implies that the ongoing worldwide epidemics of obesity and type 2 diabetes (which stems to great extent from insulin resistance) are largely driven by the grains and sugars in our diets. It also implies that the first step in solving these crises is to avoid sugars and limit consumption of starchy vegetables and grains, not worrying about how much we are eating and exercising.

Forgotten History

Conventional wisdom did not always favor the energy-imbalance hypothesis that prevails today. Until World War II, the leading authorities on obesity (and most medical disciplines) worked in Europe and had concluded that obesity was, like any other growth disorder, caused by a hormonal and regulatory defect. Something was amiss, they believed, with the hormones and enzymes that influence the storage of fat in fat cells.

Gustav von Bergmann, a German internist, developed the original hypothesis more than a century ago. (Today the highest honor bestowed by the German Society of Internal Medicine is the Gustav von Bergmann Medal.) Bergmann evoked the term “lipophilia”—love of fat—to describe the affinity of different body tissues for amassing fat. Just as we grow hair in some places and not others, we store fat in some places and not others, and this “lipophilic tendency,” he assumed, must be regulated by physiological factors.

The lipophilia concept vanished after World War II with the replacement of German with English as the scientific lingua franca. Meanwhile the technologies needed to understand the regulation of fat accumulation in fat cells and thus the biological basis of obesity—specifically, techniques to accurately measure fatty acids and hormone levels in the blood—were not invented until the late 1950s.

By the mid-1960s it was clear that insulin was the primary hormone regulating fat accumulation, but by then obesity was effectively considered an eating disorder to be treated by inducing or coercing obese subjects to eat fewer calories. Once studies linked the amount of cholesterol in the blood to the risk of heart disease and nutritionists targeted saturated fat as the primary dietary evil, authorities began recommending low-fat, high-carbohydrate diets. The idea that carbohydrates could cause obesity (or diabetes or heart disease) was swept aside.

Still, a few working physicians embraced the carbohydrate/insulin hypothesis and wrote diet books claiming that fat people could lose weight eating as much as they wanted, so long as they avoided carbohydrates. Because the most influential experts believed that people got fat to begin with precisely because they ate as much as they wanted, these diet books were perceived as con jobs. The most famous of these authors, Robert C. Atkins, did not help the cause by contending that saturated fat could be eaten to the heart's delight—lobster Newburg, double cheeseburgers—so long as carbohydrates were avoided—a suggestion that many considered tantamount to medical malpractice.

Rigorous Experiments

In the past 20 years significant evidence has accumulated to suggest that these diet doctors may have been right, that the hormone hypothesis is a viable explanation for why we get fat and that insulin resistance, driven perhaps by the sugars in the diet, is a fundamental defect not just in type 2 diabetes but in heart disease and even cancer. This makes rigorous testing of the roles of carbohydrates and insulin critically important. Because the ultimate goal is to identify the environmental triggers of obesity, experiments should, ideally, be directed at elucidating the processes that lead to the accumulation of excess fat. But obesity can take decades to develop, so any month-to-month fat gains may be too small to detect. Thus, the first step that NuSI-funded researchers will take is to test the competing hypotheses on weight loss, which can happen relatively quickly. These first results will then help determine what future experiments are needed to further clarify the mechanisms at work and which of these hypotheses is correct.

A key initial experiment will be carried out jointly by researchers at Columbia University, the National Institutes of Health, the Florida Hospital–Sanford-Burnham Translational Research Institute in Orlando, and the Pennington Biomedical Research Center in Baton Rouge, La. In this pilot study, 16 overweight and obese participants will be housed throughout the experiment in research facilities to ensure accurate assessments of calorie consumption and energy expenditure. In stage one, the participants will be fed a diet similar to that of the average American—50 percent carbohydrates (15 percent sugar), 35 percent fat and 15 percent protein. Researchers will carefully manipulate the calories consumed until it is clear the participants are neither gaining nor losing fat. In other words, the calories they take in will match the calories they expend, as measured in a device called a metabolic chamber. For stage two, the subjects will be fed a diet of precisely the same number of calories they had been consuming—distributed over the same number of meals and snacks—but the composition will change dramatically.

The total carbohydrate content of the new diet will be exceedingly low—on the order of 5 percent, which translates to only the carbohydrates that occur naturally in meat, fish, fowl, eggs, cheese, animal fat and vegetable oil, along with servings of green leafy vegetables. The protein content of this diet will match that of the diet the subjects ate initially—15 percent of calories. The remainder—80 percent of calories—will consist of fat from these real food sources. The idea is not to test whether this diet is healthy or sustainable for a lifetime but to use it to lower insulin levels by the greatest amount in the shortest time.

Meaningful scientific experiments ideally set up a situation in which competing hypotheses make different predictions about what will happen. In this case, if fat accumulation is primarily driven by an energy imbalance, these subjects should neither lose nor gain weight because they will be eating precisely as many calories as they are expending. Such a result would support the conventional wisdom—that a calorie is a calorie whether it comes from fat, carbohydrate or protein. If, on the other hand, the macronutrient composition affects fat accumulation, then these subjects should lose both weight and fat on the carbohydrate-restricted regime and their energy expenditure should increase, supporting the idea that a calorie of carbohydrate is more fattening than one from protein or fat, presumably because of the effect on insulin.

One drawback to this rigorous scientific approach is that it cannot be rushed without making unacceptable compromises. Even this pilot study will take the better part of a year. The more ambitious follow-up trials will probably take another three years. As we raise more funds, we hope to support more testing—including a closer look at the role that particular sugars and macronutrients have on other disorders, such as diabetes, cancer and neurological conditions. None of these experiments will be easy, but they are doable.

One ultimate goal is to assure the general public that whatever dietary advice it receives—for weight loss, overall health and prevention of obesity—is based on rigorous science, not preconceptions or blind consensus. Obesity and type 2 diabetes are not only serious burdens to afflicted individuals but are overwhelming our health care system and likely our economy as well. We desperately need the kind of unambiguous evidence that the NuSi experiments are designed to generate if we are going to combat and prevent these disorders.

This article was originally published with the title "Which One Will Make You Fat?" in Scientific American 309, 3, 60-65 (September 2013)

doi:10.1038/scientificamerican0913-60

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MORE TO EXPLORE

Insulin and Insulin Resistance. Gisela Wilcox in Clinical Biochemist Reviews, Vol. 26, No. 2, pages 19–39; May 2005. www.ncbi.nlm.nih.gov/pmc/articles/PMC1204764

Obesity and Energy Balance: Is the Tail Wagging the Dog? J.C.K. Wells and M. Siervo in European Journal of Clinical Nutrition, Vol. 65, No. 11, pages 1173–1189; November 2011.

SCIENTIFIC AMERICAN ONLINE

For a video of Gary Taubes discussing some of his ideas with Stanford University nutrition expert Christopher Gardner, visit ScientificAmerican.com/sep2013/taubes-video

ABOUT THE AUTHOR(S)

Gary Taubes is co-founder of the Nutrition Science Initiative and author of Why We Get Fat: And What to Do about It (Knopf, 2011).

What should I eat late at night to lose weight?

Occasional late night snacks are not usually an issue if someone chooses healthy foods. However, if this becomes a regular habit and people snack on unsuitable foods, it could lead to weight gain or reflux symptoms.

With this in mind, there are a few quick and easy snacks that people can prepare if they are hungry at night. This can include a variety of fruits and nuts, while certain foods may also contain compounds that help a person sleep better.

This article suggests why people may snack at night, along with the associated health implications. It also explores a range of healthier snacks to choose from and provides tips that may help people avoid frequent snacking in the evenings.

Why people eat at night and possible health consequences

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There are various reasons why people may snack at night. If someone does this occasionally, it may not be an issue. However, if late night snacking becomes a habit, it could indicate an underlying disorder or result in potential health consequences.

People may eat later at night due to boredom or emotional eating. Some researchTrusted Source indicates a link between emotional eating, depression, and obesity.

According to a 2018 reviewTrusted Source, night-eating syndrome (NES) is a form of disordered eating where someone eats 25% or more of their daily calories at night.

People with NES consume excessive food after dinnertime or when they wake from sleep. They may also eat less food in the mornings, frequently have depressed moods, and have difficulty sleeping.

A study in the American Journal of Clinical NutritionTrusted Source found that people consuming food during the evening and night had a higher body fat percentage and body mass index (BMI).

The authors suggest a potential reason for this is the decreased thermic effect of food after the onset of melatonin, which refers to a lower metabolic rate and use of energy later at night.

For people who experience acid reflux or have gastroesophageal reflux disease (GERD), eating late at night could exacerbate symptoms. Experts advise that someone with GERD should avoid eating for 3 hoursTrusted Source before bedtime.

Breakfast implies “breaking a fast.” According to research,Trusted Source fasting overnight may have health benefits and reduce the risk of obesity. Therefore, it is advisable to avoid regular late night snacking if possible.

The best evening snacks

People should aim to eat a balanced diet throughout the day, so they are not hungry after dinner.

Eating a diet containing too manyTrusted Source refined carbohydrates or added sugars could cause an imbalance in someone’s blood sugar. EvidenceTrusted Source suggests that high glycemic index (GI) foods trigger blood glucose dysregulation.

Blood glucose dysregulation may negatively affect someone’s mood and cause them to crave more food. Eating high GI foods or too many calories before bed could also cause a person to gain weight.

Some foods contain compounds, such as tryptophan and melatonin, that can help someone sleep.

The following are healthy foods that someone could snack on if they are hungry in the evening. However, it is important to note that late night snacking may lead to weight gain.

People may wish to consider consulting with a health practitioner if they find they frequently crave a substantial amount of food at night.

Tart cherries

In a small 2019 pilot studyTrusted Source, Montmorency tart cherry juice increased sleep time and efficiency in people aged over 50 years with insomnia. According to the research, the procyanidins, melatonin, and tryptophan in tart cherries may be responsible for their sleep-promoting effect.

Grocery stores sell tart or sour cherries, which are often in frozen form. A person could try eating them with natural yogurt, which also contains tryptophan, to help with sleep. People can also buy Montmorency tart cherry juice from retailers.

Turkey sandwich

Turkey is a good source of the amino acid tryptophan, with light turkey meat containing higher amounts of the substance than darker turkey meat.

StudiesTrusted Source show that tryptophan has direct effects on sleep. It converts to serotonin and then melatonin, which works in the pineal gland to induce sleep.

According to a 2016 studyTrusted Source, eating carbohydrates can help people absorb tryptophan into the brain. Therefore, using whole grain bread to make a turkey sandwich may help someone to sleep.

Oatmeal

Oats are a natural sourceTrusted Source of melatonin. Other cereals, such as wheat and barley, are also relatively good sources of this substance.

Oats are also a healthy whole food containing vitamins, minerals, and fiber. However, if a person wishes to maintain a moderate weight, they should have a smaller portion of oats and avoid eating them regularly before bed, as this could lead to weight gain. A 40 gram (g) portion of oats contains roughly 140 caloriesTrusted Source.

People can also try sprinkling cinnamon on their oatmeal. According to researchTrusted Source, cinnamon helps balance blood glucose, which may help manage cravings, weight, and mood. The spice is also anti-inflammatory and antioxidant.

However, people with liver conditions or taking medications, such as warfarin, wish to speak with their doctor before consuming cinnamon.

Bananas

BananasTrusted Source increase melatonin production, which can help someone sleep. A medium banana contains around 105Trusted Source calories and is a good source of fiber, vitamins, and minerals. In addition, they are a quick and easy food that someone can eat to satisfy a hunger pang before bed.

Yogurt

Yogurt is an excellent source of calcium. In addition to being vital for bone health, researchTrusted Source suggests that calcium may also support better sleep. This food is also another good source of tryptophan.

Yogurt is rich in protein, which can help a person feel fuller. In particular, consuming casein proteinTrusted Source at night may help reduce hunger the next morning.

If choosing this food as a snack, it is advisable to opt for plain varieties. A person can flavor it with unsweetened fruits such as berries.

Nuts

According to the Department of Agriculture and the Food and Drug Administration (FDA), eating 1.5 ounces of nuts daily as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Another reviewTrusted Source indicates that nuts, in particular pistachios, contain the highest melatonin content among plant foods.

Unsalted and unflavored nuts are the healthiest, and people can try the following types:

almonds

Brazil nuts

cashews

hazelnuts

macadamia nuts

pistachios

pecans

walnuts

Although technically a legume, peanuts are also a good source of tryptophan. As carbohydrates help the body absorb tryptophan, a person can try a slice of toast with peanut butter as an evening snack.

Eggs

According to a 2017 reviewTrusted Source, eggs are another rich source of melatonin. They are also a good source of protein, with one egg containing 6.28 gTrusted Source of protein.

A person could try a boiled egg with two oatcakes as a healthy evening snack. Alternatively, they could make some egg and vegetable muffins to keep in the freezer when they need an evening snack.

Other tips

There are additional hints to reduce lat night snacking, including:

Balanced meals: If someone eats regular balanced meals throughout the day, they may avoid snacking in the evening. Eating protein, fiber, and healthy fats as part of an evening meal can help individuals feel satisfied until breakfast.

Winding down: Having a regular wind-down bedtime routine may also ease someone into sleep and help avoid snacking.

Reducing stress: Strategies to reduce stress, such as mindfulness and meditation, may also help overcome emotional eating. In addition, individuals could try seeing a therapist or counselor for help with getting to sleep.

Exercise: Performing regular exercise and activity could help balance hunger hormones and metabolism. IT may also help someone sleep better or manage their stress.

TOP 10 Foods to Avoid to LOSE WEIGHT

Summary

Late night snacking is usually not an issue if someone occasionally consumes healthy foods. However, regular and excessive late night snacking on less healthy foods could lead to weight gain or exacerbated reflux symptoms.

Healthy foods, such as eggs, turkey, and nuts, may be suitable snacks and could help someone sleep. Eating regular balanced meals throughout the day, exercising, and having a relaxing evening routine may help someone avoid late night snacking.

Does hot water bath help lose weight?

Taking a bath is just another amenity to our daily routine and our culture, which is also healthy for us. Bathing does not only clean the dirt off our body, but it can also cure many diseases. But if you want to make bath beneficial for health, then you have to take some different steps. Usually, we take a bath with cold or hot water according to the weather. But if you want to stay healthy by taking a bath, then its time for you to take a hot water bath. Prolonged bathing with lukewarm water makes your body's skin feel soothing and in turn, releases endorphins. Due to endorphins, your skin starts heating up, which helps in blood circulation well. Apart from this, there are many benefits of the hot water bath, let us tell you some of it.

Lose weight by burning around 140 calories

burn calories

In a recent study, researchers collected data from 14 participants and found that bathing in hot water for an hour is equal to calories burnt (about 30-minute walk). According to researchers, bathing in hot water for one hour costs 140 calories. This is because hot water makes your heart run faster and some of your calories get burnt as soon as you take a shower. If you do this daily, then gradually your weight will also start reducing.

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Also Read: How To Relieve Sciatic Nerve Pain And Numbness?

Reduces risk of heart attack

Whether you are a heart patient or not, a hot water bath can reduce your chance of heart attack. When you are taking a bath with hot water, in a way it is also causing your body to grow and become completely calm. In this way, the risk of heart failure is reduced due to normal blood circulation.

Also Read: How to Deal with Chronic Illness Linked Depression

Nervous system

Taking a bath with warm water can improve your blood circulation. This will relax your nervous system. Apart from this, it can help in relieving acute pain of any kind in the body. Bathing with hot water can relieve your pain and it can keep the muscles loose. Hand stretching and shaking the leg while taking a bath can also cure it by affecting the pain in the muscles, joints and bones.

Also Read: The 5 Different Types of Meditation and Its Effects On Mind & Body

Good sleep

good sleep

If someone is very angry or has increased blood pressure due to any reason, then bathing with hot water can make you feel relaxed. This will also reduce your blood pressure and you will feel lighter. From the eyes to the brain, it makes you comfortable and sleepy.

Protects you from diseases and infections

For many people who have chronic illnesses or are suffering from depression, bathing with warm water can provide physical comfort, satisfaction and can also cure your chronic pain. Besides, a hot water bath may reduce infusions of the private parts or any other part of the body. In this way, with a hot water bath (one hour every day), you can reduce mental stress as well as physical stress.

Are blueberries good for your skin?

Blueberries are small, sweet, and highly nutritious.

Topping the list as a natural superfood, blueberries are known for their disease-fighting properties. What’s more, they’re accessible year-round, making them an excellent addition to your diet.

With more attention on nutrition and skin health, many people wonder how blueberries may help their skin stay youthful and healthy.

Here are 8 skin benefits of blueberries, and how you can include them in your diet.

1. Fight premature aging

Blueberries are high in antioxidants, which are natural compounds that help fight cell-damaging free radicals. In particular, they’re high in plant compounds known as anthocyanins, which have strong antioxidant properties and give blueberries their natural purple-blue hue (1Trusted Source, 2Trusted Source).

As you age, your body’s ability to fight off free radicals declines. This leads to higher free radical levels, which can wreak havoc on your cells, especially your skin cells (3Trusted Source, 4Trusted Source, 5Trusted Source).

Exposure to ultraviolet (UV) light from the sun or tanning beds, cigarette smoke, pollution, and a poor diet can increase free radical production in the skin. When there are more free radicals than antioxidants, skin cells begin to weaken and show signs of aging (3Trusted Source, 4Trusted Source, 5Trusted Source).

In particular, collagen and elastin are two proteins that give your skin structure. Poor lifestyle habits can accelerate damage to these proteins, leading to skin sagging and an increase in fine lines and wrinkles (6Trusted Source, 7Trusted Source).

However, a diet high in antioxidants, such as those found in blueberries, is associated with fewer signs of aging and better skin quality due to their ability to scavenge free radicals in the skin and promote healing (8Trusted Source, 9Trusted Source).

Along with other antioxidant-rich fruits and vegetables, eating blueberries can increase your total antioxidant intake to help reduce premature aging (10Trusted Source).

SUMMARY

Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing.

2. Improve circulation

A diet high in blueberries is associated with better heart health and circulation, which is important for skin health (11Trusted Source, 12Trusted Source, 13Trusted Source).

Your heart pumps blood throughout your body to deliver oxygen and nutrients to cells, as well as to remove waste from them.

Your skin is exposed to the external environment, which typically involves UV rays, pollution, cuts, and bruises, and it needs nutrients and oxygen to heal and repair (14Trusted Source, 15Trusted Source).

Eating 1 cup (148 grams) of blueberries per day can help improve your body’s ability to send nutrients and oxygen to your skin and other cells, allowing for quicker and more efficient cell turnover, and ultimately, healthier skin (13Trusted Source, 16Trusted Source).

Therefore, eating a nutritious diet rich in blueberries can help provide your skin the tools it needs to rejuvenate.

SUMMARY

Eating 1 cup (148 grams) of blueberries per day is linked to improved heart health and circulation, which helps deliver important nutrients and oxygen to your skin.

3. Naturally boost collagen

Blueberries are high in anthocyanin, which may support collagen synthesis.

In a few skin sample studies, applying anthocyanin from berries to the skin reduced collagen breakdown and increased overall collagen production. In another study, rats fed a diet high in blueberries had greater collagen production in their bones (17Trusted Source, 18Trusted Source, 19Trusted Source).

What’s more, 1 cup (148 grams) provides 16% and 19% of the daily vitamin C needs for men and women, respectively. Vitamin C plays a vital role in collagen production, which is important for strong, healthy skin. It also acts as a natural antioxidant to protect the collagen in your skin from damage (20Trusted Source, 21Trusted Source, 22Trusted Source).

Although some other fruits are higher in vitamin C, blueberries are very versatile and can be added to many dishes, making it easy to meet your daily needs.

SUMMARY

Blueberries are high in two antioxidants — vitamin C and anthocyanin — that may help your body build more collagen, a protein that gives your skin structure and plumpness.

4. Support wound healing

If you have a cut, minor burn, or blemish, eating blueberries may help it heal.

Blueberries are high in vitamins C and K, both of which are important for wound healing. One cup (148 grams) of blueberries provides a minimum of 16% and 24% of your daily needs for vitamin C and vitamin K, respectively (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).

Additionally, when the skin is damaged, it experiences acute inflammation and oxidative stress, which is when free radicals outnumber antioxidants. The high antioxidant content of blueberries can help fight free radicals, potentially helping speed the healing process (24Trusted Source, 25Trusted Source, 26Trusted Source).

However, never apply blueberries or other foods directly to open cuts or burns, as this can lead to a bacterial infection.

SUMMARY

When skin is damaged, it experiences high levels of free radicals. Eating blueberries can support wound healing due to its high levels of antioxidants and vitamins C and K.

5–8. Other potential benefits.

Though more quality evidence is needed, blueberries may provide other skin benefits

5. May reduce acne-related inflammation

Acne is a common inflammatory skin condition resulting from blocked pores, leading to skin discoloration and/or redness, swelling, and inflamed bumps called pustules, which are also known as pimples (27Trusted Source).

Naturally sweet and a good source of fiber, blueberries are a source of low glycemic carbs, which are linked to lower acne-related inflammation. Alternatively, a high glycemic diet is associated with higher rates of acne (28Trusted Source, 29Trusted Source, 30Trusted Source, 31Trusted Source).

While no direct research connects blueberries to acne reduction, a diet high in antioxidants and fiber — both of which are found in high amounts in blueberries — is associated with decreased inflammation and may reduce acne-related swelling and skin discoloration (28Trusted Source).

Therefore, opting for blueberries can satisfy your sweet tooth and give you a boost of nutrition to support your skin. However, avoid applying blueberries directly to your skin, which may make acne worse.

6. Support a healthy gut

Fiber is important for a healthy gut microbiome, which is a group of bacteria that live in your gut. Emerging research is beginning to show a close relationship between gut and skin health.

In particular, bacterial dysbiosis, which is an imbalance of bacteria in the gut, may be linked to skin conditions like acne, psoriasis, eczema, rosacea, and premature aging (32Trusted Source, 33Trusted Source, 34Trusted Source).

Blueberries are an excellent source of fiber, containing almost 4 grams in a single cup (148 grams). As such, they help support a healthy microbiome and potentially healthy skin (20Trusted Source).

7. May help with psoriasis and eczema

Psoriasis and eczema are both inflammatory conditions of the skin that present as discolored, itchy patches. Notably, people with these conditions have also been found to have lower antioxidant levels (35Trusted Source, 36Trusted Source, 37Trusted Source).

Although more research is needed, an antioxidant-rich diet is believed to play a role in reducing psoriasis and eczema flare-ups by lowering oxidative stress (38Trusted Source, 39Trusted Source).

Fortunately, blueberries are mostly available year-round, making it easy to get antioxidants into your diet.

8. Topical products may improve skin health

Many companies are looking into the benefits of including blueberries and other berries in their skin care products due to their high anthocyanin content.

In a few rat and human skin sample studies, applying anthocyanin-containing cream to the skin led to a significant decrease in wound healing time (40Trusted Source, 41Trusted Source).

Additionally, early research is showing that topical products containing anthocyanins may be beneficial in the treatment of premature aging due to their strong antioxidant properties (42Trusted Source).

Despite these potential benefits, more research is needed.

SUMMARY

Blueberries are high in antioxidants, fiber, and nutrients. Together, these may support your skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature aging. However, more research is needed.

Uses

Topical use

Though research is limited, many skin care companies have developed blueberry cleansers, serums, creams, and masks that claim to rejuvenate your skin and prevent early aging. Usually containing blueberry extracts, they’re easily found online or in many beauty stores.

However, it’s best to avoid making your own blueberry skin care products, as blueberries contain a strong pigment that may lead to temporary staining and even make certain skin conditions worse.

Diet

Blueberries are usually available year-round in most grocery stores both fresh and frozen. Either option contains high levels of antioxidants and nutrients.

Here are some easy ways to add blueberries to your diet:

Eat them plain.

Add them on top of a salad.

Pair them with Greek yogurt.

Mix them into a fruit parfait.

Make blueberry jam.

Add them to smoothies.

Mix them into a waffle or pancake mix.

Top cereal or oatmeal with them.

Bake blueberry muffins.

Purée them to make blueberry sauce or a salad dressing.

Due to their affordability and easy access, try experimenting with blueberries in your recipes to add a boost of nutrition.

SUMMARY

Blueberries are available year-round and equally nutritious fresh or frozen. You can also try many skin care products that contain blueberry extracts, though more research is needed to prove their benefit.

My 100lb Weight Loss & Loose Skin - How Fasting Helped My Stretch Marks & Loose Skin

The bottom line

Blueberries are nutritious and available year-round for most people.

They’re high in fiber, anthocyanins, and vitamins C and K, which may help reduce skin inflammation and promote wound healing.

Despite their promising benefits for your skin, more research is needed to understand their direct role in skin health.

Nonetheless, eating a diet rich in blueberries is always a healthy and delicious choice.

Do blueberries make your stomach flat?

It’s no secret that fruit should be a regular staple in your diet for a well-rounded lifestyle, but as it turns out, certain fruits can actually help you to reach your body goals in more ways than just being a delicious, low-calorie snack. Although most fruits offer the benefit of a variety of vitamins and minerals to help strengthen your immune system and even streamline your metabolism, there’s one type of fruit which can minimize bloating, revealing a toned tummy in combination with regularly exercise and a healthy diet. As we head into spring, health experts agree that this one fruit can help to optimize your eating to help reach your weight loss goals so you can feel strong and confident knowing that you’re fueling your body with the nutrients it needs to thrive.

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Not only are blueberries the perfect snack for quickly providing you with energy and something sweet, but they’re also packed with antioxidants that have been shown to reduce belly fat while also minimizing your risk of heart disease and diabetes. In a study where overweight rats were fed a blueberry heavy diet and then monitored for change, those rats were found to have lost significant belly fat, resulting in a lowered chance of illness regardless of the contents of the rest of their diet.

“The benefits of eating fruits and vegetables have been well researched, but our findings in regard to blueberries show the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions,” explains researcher Steven Bolling, MD, of the University of Michigan of the study.

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The study found that while rats following both high-fat and low-fat diets were able to lose weight when consuming blueberry powder, it was the rats following the low-fat diet which were able to reap the most benefits. This just goes to show that a healthy and well-rounded approach to eating is going to be the best way to lose weight successfully, and while including blueberries as an accessory to your weight loss goals can be beneficial, you will ultimately see the best results when improving your approach to wellness as a whole, eating a variety of macronutrients in combination with fruit.

E. Mitchell Seymour, M.S. and lead researcher on the study says, “Some measurements were changed by blueberry even if the rats were on a high fat diet. We found by looking at fat muscle tissue, that blueberry intake affected genes related to fat-burning and storage. Looking at muscle tissue, we saw altered genes related to glucose uptake.”

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Berries are also packed with fiber, making them ideal for keeping you full and ultimately increasing satiety. The longer you stay full after eating, the easier it will be to maintain a calorie deficit in order to lose weight in a healthy way. And if you do feel like snacking, berries are a great choice to turn to as they are low in calories while being packed with vitamins and antioxidants to boost your wellbeing. Looking for new ways to integrate blueberries into your diet? Try throwing a handful on your overnight oats each morning for a burst of natural flavor and sweetener without a calorie overload. Not a big oatmeal fan? Try adding blueberries into your next protein shake or on top of a smoothie bowl for added antioxidants.

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Fruits and vegetables are some of the most important foods to be regularly including in your diet for weight loss, but particularly prioritizing blueberries and antioxidant dense fruits is a great way to optimize your diet so you can achieve your weight loss goals. Ultimately weight loss will never be as easy as eating one food and achieving the body of your dreams, but making small swaps to your diet and snacking on fruit instead of chips or crackers can make all the difference in cutting back on excess calories and creating an all around healthier lifestyle. The next time you’re at the grocery store, grab a package of blueberries and try to include more fruits into your diet from day to day in order to naturally improve your health and wellness while feeding your body something delicious.

How can I diet in 7 days?

We notice a variety of weight-loss diets on the market. Everyone who wishes to reduce weight should try one or more diets until they achieve their goals. But have you ever observed how, over time, you regained your previous weight? Do you have any idea why? The Gm diet is one such diet that has received a lot of attention. We are frequently perplexed as to what to consume following the GM diet plan. Here is a detailed post on How to maintain weight after 7 days of a GM diet plan?

Introduction

Throughout the history of the diet, there have been many different types of diets. The General Motors Diet Plan, sometimes known as the GM Diet, was first presented in 1985. Despite the fact that the diet has been around for 35 years, it has always been a source of contention. The General Motors Company created it with the goal of increasing employee health and wellness. It recommended a one-week diet plan for the company's workers to follow in order to lose weight quickly.The diet gained a lot of traction since most people who followed it said it gave them desired outcomes. Why do individuals wonder if it's worth trying? Let's see if you should stick to the General Motors Diet Plan or skip it entirely.

What is GM Diet?

GM-Diet plan or General Motors diet is a 7-day weight loss program developed by the General Motors Corporation, with a pious intention of keeping their employees healthy. The GM diet chart was a collaborative effort by GM, FDA, and USDA, which was also tested at the John Hopkins Research Center before it was given final approval.

Take a Glance at the 7 Days GM Diet Plan

GM Diet Day1- Fruits only

GM Diet Day2- Vegetables only

GM Diet Day3- Fruits and vegetables

GM Diet Day4- Bananas and milk

GM Diet Day5- Meat

GM Diet Day6- Meat and vegetables

GM Diet Day7- Rice, Fruits and vegetables

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Six Potential Health Benefits of the GM Diet: Why follow General Motors Diet?

Following are some of the key benefits of the GM diet plan for weight loss:

‍Avoidance of sugar: Apart from fructose, there is practically no exposure to any other kind of sugar content.‍

Detoxification: Due to the consumption of large amounts of water and healthy food and restricting the intake of any kind of junk food, the body eliminates excess toxins and flushes out waste.‍

Glowing Skin: Detoxification improves skin health and gives it a natural glow.‍

Boosts Metabolism: Healthy eating habits, greater intake of water aid body metabolism. A higher metabolic rate ensures a greater amount of burnt calories which eventually brings about weight loss.‍

Improves Digestion: The food consumed throughout the 7-day course is rich in fiber and thus improves your bowel movement.

‍Good eating habits in general: This diet, in general, promotes the consumption of fruits and vegetables, which are low in calories and high in fiber content and inculcates the habit of avoiding eating any kind of junk food. The GM diet plan for weight loss also limits daily calorie consumption to about 1000-1200. This prevents fat accumulation within the body, keeps the stomach satiated for longer durations and thus stops a person from ending up overeating.

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Easy to follow 7 day GM Diet Plan & Menu to transform your body

Along with daily water intake of 10-12 glasses, following is the General motors diet to be followed throughout the course of the week.‍

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Day 1: Fruits

Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate

Lunch: One bowl of papaya or muskmelon

Evening Snack: One glass of coconut water

Dinner: One guava/ orange or a bowl of berries (strawberries, litchi)

Bed-time snacks: One bowl of watermelon/grapes

Don’ts: Avoid any kind of cream, honey or sugar dressing on your fruit bowl.

gm diet plan

‍Day 2: Vegetables

Breakfast: One large or two small-sized potatoes/ bowl of corn kernels or green peas

Lunch: One large bowl of cabbage soup

Evening Snack: 2-3 medium-sized cherry tomatoes

Dinner: One cup broccoli

Bed-time snacks: One bowl of cucumber/ carrots

Preparation: You may either eat your veggies raw. boiled or cooked in 1-2 spoons of olive oil and lightly seasoned with pepper, rock salt, vinegar or herbs.

Cabbage soup can be prepared by boiling together a cabbage, a small carrot and 2-3 tomatoes in about half a liter of water, adding to that a handful of chopped onions light fried in olive oil and seasoning the mixture with rock salt, herbs and peppers.

Substitutes: Olive oil may be substituted with pure ghee.

Don’ts: Restrict consumption of potatoes or any other starch containing vegetables like corn or peas only to the breakfast and in limited amounts (100-150 calories) as it will provide enough energy throughout the day. Avoid eating deep-fried vegetables.‍

general motors diet

Day 3: Fruits and Vegetables

Breakfast: One bowl of watermelon/ or an apple or about half a pineapple

Lunch: One large bowl of cabbage soup

Evening Snack: 2-3 medium sized cherry tomatoes

Dinner: One cup broccoli

Bed-time snacks: One bowl of cucumber/ carrots

Don’ts: Avoid bananas, mangoes and potatoes, corn or peas.‍

Day 4: Bananas and Milk

Breakfast: Two large bananas with a glass of skimmed milk (750 ml)

Lunch: Two large bananas with a glass of skimmed milk

Evening Snack: A bowl of cabbage soup.

Dinner: Two large bananas with a glass of skimmed milk

Bed-time snacks: Nothing

Substitutes: Regular milk can be substituted with soy milk and bananas with figs

Don’ts: Avoid adding any sweeteners, honey or sugar to the milk. Do not put cornstarch in the soup. Mostly prefer skimmed milk.

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Day 5: Meat

Breakfast: Three whole tomatoes

Lunch: 250 gm of meat of your choice with one large tomato

Evening Snack: Nothing

Dinner: A bowl of Tomato soup

Bed-time snacks: Nothing

Substitutes: Choice of meat may include beef, chicken, eggs or fish. Vegetarians may substitute meat with cottage cheese, tofu and brown rice.

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Day 6: Meat

Breakfast: One bowl of Brussels sprouts or cucumber

Lunch: 250 gm of meat of your choice/ vegetarian substitute

Evening Snack: Nothing

Dinner: A bowl of Cabbage soup

Bed-time snacks: Nothing

gm diet plan

Day 7: Vegetable and Fruit Juice

Breakfast: A large bowl of watermelon

Lunch: Brown rice, cottage cheese and a glass of fruit juice

Evening Snack: Nothing

Dinner: Brown rice with mixed vegetables of your choice and one or two glasses of fruit juice.

Bed-time snacks: Nothing

Don’ts: Avoid adding any sweeteners to the fruit juice.

The key here is to restrict your daily diet to a preset number of calories and still be able to experiment with different food items in your platter.

Five Foods to include in your GM Motors Diet

In addition to the above GM diet chart, some foods that can be included in the diet on alternate days but in limited amounts include-

black tea

green tea

sprouts

a handful of nuts (prefer cashews, almonds, walnuts and avoid ground nuts or raisins)

unsweetened black coffee

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Foods to avoid eating when following GM Diet Plan Indian

However, there are some items that need to be strictly avoided during the course of this diet. For starters, consumption of any other kind of beverage apart from water, be it diet soda, alcohol or any other cold drink is prohibited whilst following the GM diet plan for weight loss. All kinds of junk food that we all love to binge eat, white flour and all sorts of packed foods shall also be avoided.

Learn How To Make Wonder Soup For GM Diet

Onions and celery should be cleaned and chopped.

Clean the tomatoes and cut them into quarters.

Clean the spinach and coarsely cut it (you may also add some cabbage here). I didn't eat it since I'm allergic to cooked cabbage.)

In a saucepan, heat the water and add the onions, tomatoes, and celery.

Toss in the spinach, chopped.

To taste, season with salt, rock salt, and pepper. I want it spicy, so I generally increase the amount of black pepper.

Bring everything to a boil, stirring constantly.

Once the veggies have softened a little, reduce to a simmer.

Coriander, green chillies, mint, and half a lemon juice Simmer until all of the ingredients are fully combined.

Remove from the heat, squeeze in the remaining half of a lemon, and serve immediately.

Note:

You may also make a larger batch of GM Diet Soup and keep it in the refrigerator. When hunger pains strike, heat and eat.

Deseeding or lowering the heat of the chiles will help. If you don't want to add them, you may leave them out.

Check these points to remember when following Indian GM Diet Plan

When people follow the Indian GM diet plan, they lose weight within the first three days as the carb intake is reduced by some 1000 calories a day.

The Indian GM diet plan is a low-carb diet, so experts advise that low-intensity workouts like yoga must be done.

For the first three days of following the Indian GM diet plan, there is no restriction on the quantity of food you intake. Also, avoid going to the gym in the first three days of the diet plan. So, as per experts, it is advised that you should eat more than the recommended amount on the remaining days of the diet plan if you wish to have better weight results.

In the next seven days of starting the Indian GM diet plan for weight loss, you will lose about four to seven kgs of your weight.

4 Types of people who should not follow the GM Diet

Pregnant and breastfeeding women must not follow the Indian GM diet plan before consulting the doctor.

People who have physically active routines or jobs, for example, people who do strength training.

People who suffer from type 1, type 2 diabetes, and thyroid diseases should not follow the Indian GM diet plan.

Women suffering from PCOD and PCOS issues must consult their dietician to take the best diet.

Youtuber BeerBiceps considers the GM Diet as the Worst Diet plan ever: Here’s why

The most fearsome cons of the Indian GM diet plan is that the back bounce rate of this plan is very high. Research and study have proved that people have lost weight from GM Diet plans. But once you start following your regular diet, you get back to your original weight. So it can be said that after the GM diet plan is over, you have to follow a strict diet for the long term, leading to health problems.

There is no scientific evidence to back or prove that you will lose weight from the Indian GM diet plan.

As the GM Diet plan stops the intake of certain food altogether, it can decrease the number of vitamins and other nutrients in the body.

Following an Indian GM diet plan for a long time can lead to lethargy and exhaustion.

Health issues

Muscle weakness: - The amount of protein consumed in the Indian GM diet plan is zero in the first three days, which leads to muscle weakness.

Headaches: - As the body consumes all the stored proteins and energy sources during the Indian GM diet plan, it can lead to excess hormone production that can lead to headaches.

Know What Happens To Your Body When You Follow General Motors Diet: How Does GM Diet Plan Work?

The GM Diet chart is based on the concept of energy balance. According to this theory, when the amount of calories ingested equals the number of calories burned, your body weight remains constant. The GM Diet, based on this theory, asserts that eating fewer calories leads to weight loss.The GM diet is based on a basic idea. The daily calorie consumption is lowered while following the diet chart, with low-calorie foods such as fruits and vegetables. The digestive process is enhanced. Weight reduction is triggered by a healthy digestive system, which works as a catalyst. Second, fruits and vegetables boost metabolism, which accelerates the fat-burning process.Furthermore, because fruits and vegetables are high in water, the GM diet plan keeps you hydrated. This simple reasoning aids in rapid weight loss.

Read These Side Effects Of General Motors Diet Before Following

Although the prospect of significant weight loss in a short period of time may be appealing, the GM diet plan is not without its drawbacks.

Lacks important nutrients

Certain vital dietary categories, such as healthy fats and protein, may be deficient in people who follow the GM diet. Their diet may also be deficient in important vitamins and minerals obtained through a varied diet of nutritious foods. While trans fats found in many fried and baked meals can elevate cholesterol and create health concerns, the human body needs healthy unsaturated fats to function properly. Unsaturated fats, such as those found in salmon, avocados, and walnuts, can help lower cholesterol and provide other health advantages.

Short-term weight loss

The GM diet chart is not recommended as a long-term weight-loss plan, as it may cause a person to gain weight if they stop following it. One reason is that the diet does not often teach healthy cooking and eating practices, which are critical for long-term weight control. Short-term diet regimens are less efficient at maintaining weight reduction than long-term lifestyle modifications like increased exercise and cooking with various healthy items.

Other risks

Other risks of the GM diet chart include:

dehydration

muscle weakness

fatigue

headaches

poor physical performance during exercise

Should you try the GM Diet plan for weight loss?

Indian GM diet plan is a diet plan if you want to lose weight in the short term. If you follow this diet plan for a long time, it can lead to severe health issues and weakening of immunity. Instead of following the Indian GM diet plan, you must consult a dietician and take a balanced diet plan to lose weight. The Indian GM diet plan includes minimal proteins, vitamins, and other essential nutrients, leading to severe medical conditions. Though a balanced diet plan would be time-consuming, you should adopt a healthy way to lose weight.

Does General Motors Diet Plan Work For Everyone?

Because of the diet's limits, not everyone can follow it. The diet should not be followed by pregnant women or youngsters who are still growing. It's also not a good idea for folks with arthritis or cardiac problems. Before beginning the diet, you should speak with your doctor.

How To Maintain Weight After GM Diet?

The best thing you can do is eat a healthy diet.

Make a change to your regular routine.

Consume a low-carb, high-protein diet after the GM procedure.

Maintain a high-fibre diet and drink lots of water.

The body will remain clean and detoxified as a result of this.

You can stick to this modified diet until you're ready to move to the next GM diet.‍

Conclusion

As they say every coin has a flip side, the GM diet plan too comes with its own demerits. It is a short term weight loss program, and hence it is often seen that once a person tends to drop out of this diet plan, he ends up overeating and again messes with his body physique.

My 100lb Weight Loss - 5 Things that SLOWED my Progress

Another small concern that comes with following a GM diet plan for weight loss is that some individuals tend to show slight reactions to a sudden shift of diet. These reactions may be seen in the form of muscle weakness, fatigue, headaches or dehydration.

However, the solemnity of these reactions depends on each individual’s routine and immunity. Thus, it is safe to say that GM diet plan for weight loss indeed possesses all the aspects of being the best diet plan for a quick weight loss; all it needs for its fruitfulness is a dollop of discipline, a pinch of sincerity and a dash of self commitment.

Frequently Asked Questions

1. Is the GM Diet plan harmful?

While the GM diet is beneficial for short-term weight loss, it is not suggested for long-term weight loss. The diet plan isn't validated by science, and it might lead to nutritional deficits in people.

2. How much weight can I lose on GM Diet?

Fasting depletes your body's glycogen stores, causing water loss and a noticeable weight loss of 3 to 5 kgs or more in a week. This, however, varies from person to person.

3. Does GM Diet reduce belly fat?

The GM diet does not affect fat weight loss. In 7 days on the GM diet, it is impossible to lose any substantial fat. Water weight will be the most significant weight loss.

4. Is curd allowed in the GM Diet chart?

On the days when skim milk is advised, you can use unsweetened curd or buttermilk.

Is it OK to eat raspberries everyday?

Raspberries are a small, sweet fruit with a tart undertone. Their cheerful pop of color and delicious flavor can make any ordinary meal feel special. And, each delicate raspberry is packed with vitamins, minerals, antioxidants, and fiber.

Raspberries can be found in four different colors: red, black, purple, and gold. Red raspberries are the most common type found at the grocery store. Fresh raspberries are generally available from June to October, but frozen raspberries are available year-round and contain the same amount of vitamins and minerals.

In addition, raspberries can also offer substantial health benefits.

Health Benefits

Raspberries pack a lot of nutrition into a small space. They provide potassium, essential to heart function, and proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.

Diabetes Management

One cup of raspberries provides 8 grams of fiber, far more than most fruits in the produce aisle. Fiber can help lower blood sugar, cholesterol, and blood pressure. Foods high in fiber tend to be more satisfying and keep you feeling full longer after a meal, so they can help with weight management.

Raspberries contain much less sugar than most fruits — just 5 grams in an entire cup, making them less likely to raise your blood sugar levels.

Raspberries add a sweet taste to dishes, which can reduce your desire to sweeten food with artificial preservatives helping you lose weight and control your blood sugar levels.

Disease Prevention

Raspberries are high in antioxidants that can protect cells from damage by free radicals. Free radicals are unstable atoms that injure your cells as they try to stabilize. The damage they cause may play a role in the aging process, arthritis, cancer, heart disease, Alzheimer’s disease, and many other conditions.

Antioxidants stabilize free radicals, making them harmless. Fresh raspberries are among the top sources of antioxidants for your diet. Black raspberries offer the most antioxidants, followed by red and then golden raspberries. The deeper the color, the more antioxidants the berry contains.

Healthy Skin

Raspberries also contain Vitamin C, which is vital to collagen production, a protein that makes up 75% of your skin. As you age, collagen decreases, causing wrinkles and sagging.

Raspberries are loaded with Vitamin C, which may also help prevent and repair skin damage from the sun.

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Nutrition

Fresh or frozen, raspberries are a great source of:

F iber

V itamin C

M anganese

B vitamins

O mega-3 fatty acids

P otassium

Nutrients per Serving

One cup of fresh red raspberries contains:

Calories: 64

Protein: 1 gram

Fat: >1 gram

Carbohydrates: 14 grams

Fiber: 8 grams

Sugar: 5 grams

Things to Watch Out For

Pre-mixed raspberry yogurt can contain up to 25 grams of carbohydrates and 18 grams of sugar per serving. Most brands add more sugar than raspberries. The same amount of plain Greek yogurt and ½ cup of raspberries provides almost double the amount of food with only 14 grams of carbs and less than 10 grams of sugar.

How to Prepare Raspberries

Each of the four types of raspberries — red, black, purple, and gold — are distinct in taste. Black raspberries are sweet with a flavor somewhere between a red raspberry and a blackberry. Purple raspberries are a cross between the red and black. A golden raspberry is pale yellow and has a unique, mellow flavor described as a combination of honey, apricot, banana, and raspberry.

Try topping your oatmeal, pancakes, waffles, or cereal with raspberries. Use them to sweeten smoothies, muffins, or fruit salad. Or just enjoy a handful as a sweet and tart afternoon snack.

Here are a few ways to use raspberries in recipes:

Sprinkle a handful of raspberries and granola on top of greek yogurt to make a parfait

Preserve raspberries to make a sweet jam to spread on toast

Add raspberries to your favourite white chocolate cookie recipe

Spruce up your lemonade or iced tea with fresh or frozen raspberries

Bake overripe raspberries into a raspberry bread

Combine raspberries, brown sugar, flour, and butter to make a raspberry crumble

Spruce up your salad with a raspberry vinaigrette dressing

Can you lose weight eating raspberries?

Good things really do come in small packages! While raspberries may not be as popular as other berries on the grocery store shelf—like strawberries or blueberries—when you actually look at how much raspberries can affect your body's health, you'll want to reach for a carton immediately. Raspberries are a small but mighty fruit that really can do your body wonders. But what exactly happens to your body when you eat raspberries? How does so much goodness come in such a small package?

We spoke with a few registered dietitians to determine specifically why eating raspberries is good for your body. From the nutritional benefit to satisfying your sweet cravings, it almost seems like there's nothing the little raspberry can't do. Here's what happens when you eat raspberries with your breakfast (or dessert!), and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

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1 Your immune system will be stronger.

raspberries oatmeal

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"Raspberries are a nutritious and delicious fruit to support your body's overall health," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "Raspberries are rich in many essential nutrients your body needs including fiber, vitamin C, vitamin E, manganese, and vitamin K. The nutrients in raspberries support your immune system and digestive tract, while also acting as anti-inflammatory and antioxidant agents."

Here's Why You Need Antioxidants In Your Diet—And How To Eat More Of Them.

2 You'll lower your blood pressure.

rasberries in bowl on checkered cloth

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"Raspberries are super healthy and super tasty," says Lisa R Young, PhD, RDN, author of the book Finally Full, Finally Slim. "They are high in the antioxidant vitamin C, perfect for immune health, and just what we need right now. They contain the mineral potassium which may help lower blood pressure."

According to the American Heart Association (AHA), the more potassium you eat, the more sodium you lose when you go to the bathroom. Having less sodium in your system can help ease the tension for your blood vessel walls, which causes high blood pressure. Raspberries contain 186 milligrams of potassium per cup, which is about 5% of the average daily recommended value.

Here are 20 Healthiest Foods That Lower Blood Pressure.

3 Your bones and skin will be stronger.

Raspberries

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"When you eat raspberries, your body gets a huge boost of manganese," says Megan Byrd, RD from The Oregon Dietitian. "Manganese is known for helping to keep our skin healthy, support strong bones, reducing oxidative stress, and even helps to regulate carbohydrate metabolism."

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4 You'll get a boost of fiber.

Raspberries

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"They are also high in fiber and relatively low in calories, perfect for weight loss," says Young.

Did you know that raspberries and other berries of the like (blackberries, boysenberries, etc.) have the highest amount of fiber compared to any other fruit? One cup of raspberries contains 8 grams of dietary fiber, which is 32% of the average daily recommended value!

On average, most Americans don't get enough fiber in their diet. The AHA says you should get between 25 to 30 grams of fiber per day, but the average person only gets around 10 to 15 grams. Eating raspberries with your meal, or even with your dessert, is an easy and tasty way to boost that fiber intake. Like Young states, the high fiber and low-calorie count makes raspberries the best fruit to eat for weight loss!

5 You'll satisfy your sweet tooth.

Raspberries in yogurt

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There's a reason why people say that fruit is nature's candy—it's high in sugar! Fructose, to be exact. Fructose is a sugar that comes from fruit plants, which is why it's important to portion out your fruit during the day and not overdo it.

However, compared to other fruits, raspberries are still pretty low in sugar, with only 5 grams of it (compared to an apple, which has around 19 grams). But it still satisfies that sweet tooth you may have during that afternoon slump.

"Raspberries are a great way to add nutrients into your diet while fulfilling your sweet tooth," says Goodson. "Try using raspberries as a topping to yogurt or salad, in a smoothie, in a muffin, or even alone as a quick refreshing snack."

"Raspberries are fairly low in sugar and combined with their role in helping to break down carbohydrates, they make an excellent food choice for those with diabetes," says Byrd.

Plus, you don't always have to have fresh raspberries on hand! Here's why berries are The One Frozen Food You Should Always Have In Your Freezer.

Berries are among the healthiest foods you can eat.

They’re delicious, nutritious, and provide a number of impressive health benefits.

Here are 11 good reasons to include berries in your diet.

1. Loaded with antioxidants

Berries contain antioxidants, which help keep free radicals under control.

Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress (1Trusted Source).

Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk (2Trusted Source, 3Trusted Source).

One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates (4).

In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).

One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage (8Trusted Source).

In another study in healthy people, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days decreased a pro-oxidant marker by 38% (9Trusted Source).

SUMMARY

Berries are high in antioxidants like anthocyanins, which may protect your cells from free radical damage.

2. May help improve blood sugar and insulin response

Berries may improve your blood sugar and insulin levels.

Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals (10, 11Trusted Source, 12Trusted Source, 13Trusted Source).

Importantly, these effects appear to occur in both healthy people and those with insulin resistance.

In one study in healthy women, eating 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone (13Trusted Source).

Moreover, in a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies (14Trusted Source).

SUMMARY

Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies.

3. High in fiber

Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.

This may decrease your calorie intake and make weight management easier (15Trusted Source, 16Trusted Source).

What’s more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day (17Trusted Source).

In addition, the high fiber content of berries means that they’re low in digestible or net carbs, which are calculated by subtracting fiber from total carbs.

Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries (18, 19, 20, 21):

Raspberries: 11.9 grams of carbs, 6.5 of which are fiber

Blackberries: 10.2 grams of carbs, 5.3 of which are fiber

Strawberries: 7.7 grams of carbs, 2.0 of which are fiber

Blueberries: 14.5 grams of carbs, 2.4 of which are fiber

Note that a typical serving size for berries is 1 cup, which converts to about 4.4–5.3 ounces (125–150 grams) depending on the type.

Because of their low net carb content, berries are a low-carb-friendly food.

SUMMARY

Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals.

4. Provide many nutrients

Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals.

Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C (20).

With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral content.

Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries (19):

Calories: 43

Vitamin C: 35% of the Reference Daily Intake (RDI)

Manganese: 32% of the RDI

Vitamin K1: 25% of the RDI

Copper: 8% of the RDI

Folate: 6% of the RDI

The calorie count for 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making berries some of the lowest-calorie fruits around (20, 21).

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SUMMARY

Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese.

5. Help fight inflammation

Berries have strong anti-inflammatory properties.

Inflammation is your body’s defense against infection or injury.

However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices.

This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity (22Trusted Source, 23Trusted Source, 24Trusted Source).

Studies suggest that the antioxidants in berries may help lower inflammatory markers (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).

In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed a more significant decrease in certain inflammatory markers than the control group (28Trusted Source).

SUMMARY

Berries may help reduce inflammation and decrease your risk of heart disease and other health problems.

6. May help lower cholesterol levels

Berries are a heart-healthy food.

Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome (29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

In an 8-week study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol (31Trusted Source).

What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease (32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).

In a controlled study in obese people, those eating 1.5 ounces (50 grams) of freeze-dried blueberries for 8 weeks noticed a 28% reduction in their oxidized LDL levels (37Trusted Source).

SUMMARY

Berries have been shown to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease.

7. May be good for your skin

Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging (38Trusted Source).

Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries.

Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin (39Trusted Source, 40Trusted Source, 41Trusted Source).

Collagen is a protein that is part of your skin’s structure. It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop wrinkles.

In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage (41Trusted Source).

SUMMARY

Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin aging related to sun exposure.

8. May help protect against cancer

Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk (42Trusted Source, 43, 44Trusted Source).

Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon (45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).

In a study in 20 people with colon cancer, eating 2 ounces (60 grams) of freeze-dried raspberries for 1–9 weeks improved tumor markers in some participants, though not all (49Trusted Source).

Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants (50Trusted Source).

SUMMARY

Berries have been shown to reduce markers associated with tumor growth in animals and people with several types of cancer.

9. Can be enjoyed on nearly all types of diets

Berries can be included in many kinds of diets.

Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation.

For example, a half-cup serving of blackberries (70 grams) or raspberries (60 grams) contains less than 4 grams of digestible carbs (18, 19).

Liberal amounts of berries can be incorporated into paleo, Mediterranean, vegetarian, and vegan diets.

For people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts.

Organic and wild berries are now widely available in many parts of the world. When they’re not in season, frozen berries can be purchased and thawed as needed.

The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common.

SUMMARY

Berries can be enjoyed on most diets, as they’re low in calories and carbs and widely available fresh or frozen.

10. May help keep your arteries healthy

In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries.

The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions.

Excessive inflammation can damage these cells, inhibiting proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease (51Trusted Source).

Berries have been found to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome, and people who smoke (29Trusted Source, 52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).

In a controlled study in 44 people with metabolic syndrome, those consuming a daily blueberry smoothie showed significant improvements in endothelial function, compared to the control group (56Trusted Source).

Though fresh berries are considered healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered processed, whereas freeze-dried berries are not.

One study found that although baking blueberries reduced their anthocyanin content, total antioxidant concentrations remained the same. Arterial function improved similarly in people who consumed baked or freeze-dried berries (57Trusted Source).

SUMMARY

Berries have been found to improve arterial function in several studies in healthy people, those with metabolic syndrome, and people who smoke.

11. Delicious alone or in healthy recipes

Berries are undeniably delicious. They make a wonderful snack or dessert, whether you use one type or a mix of two or more.

Though they’re naturally sweet and require no additional sweetener, adding a bit of heavy or whipped cream can transform them into a more elegant dessert.

For breakfast, try berries topped with either plain Greek yogurt, cottage cheese, or ricotta cheese, along with some chopped nuts.

Another way to include berries in your diet is as part of a salad.

To discover the nearly endless versatility of berries, browse the internet for healthy recipes.

SUMMARY

Berries are delicious when served alone, with cream, or in healthy recipes.

The bottom line

Berries taste great, are highly nutritious, and provide many health benefits, including for your heart and skin.

By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way.

Are blackberries fattening?

Blackberries offer many health benefits. They’re full of vitamins and minerals like C, K, and manganese, high in fiber, and may boost brain health.

Read on to learn more about their benefits.

Health benefits of blackberries

Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Blackberries have impressive health benefits, too.

1. They’re packed with vitamin C

Just one cup of raw blackberries has 30.2 milligramsTrusted Source of vitamin C. That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:

heal wounds

regenerate the skin

reduce free radicals (molecules released by toxins) in the body

absorb iron

shorten the common cold

prevent scurvy

More research is needed, but some studiesTrusted Source suggest vitamin C helps reduce the formation of cancer-causing substances in the body. Vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body that can lead to cancer.

2. They’re high in fiber

Most people don’t get enough fiber in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a 2013 studyTrusted Source, not getting enough fiber may increase your risk for heart disease.

A high-fiber diet may help you:

reduce cholesterol

promote regular bowel movements

manage blood sugar levels by slowing the rate of sugar absorption

make you feel fuller for longer after eating

provide fuel to nourish healthy gut bacteria

For such a tiny berry, blackberries are high in fiber. One cup of raw blackberries has almost 8 gramsTrusted Source.

3. Great source of vitamin K

Vitamin K is the reason why you don’t bleed profusely when you cut yourself: It helps your blood clot. Vitamin K also plays a role in bone metabolism. Vitamin K deficiency may lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or in the urine.

Just one cup of raw blackberries provides almost 29 microgramsTrusted Source — over one-third of the daily recommended value — of vitamin K.

If you take blood thinners, make sure to eat a consistent or reduced amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods. Speak to your doctor regarding the amount you can eat.

4. High in manganese

You don’t hear as much about manganese as other minerals, but it’s vital to healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol.

Like vitamin C, manganese plays a key role in the formation of collagen. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.

Manganese may help prevent osteoporosis, manage blood sugar levels, and reduce epileptic seizures.

One cup of raw blackberries contains 0.9 milligramsTrusted Source of manganese, almost half the daily recommended value. Keep in mind, though, that too much manganese may be toxic.

You’re unlikely to get too much manganese in food amounts, though, unless you have a condition that prevents your body from eliminating excess manganese, like chronic liver disease or anemia.

5. May boost brain health

Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.

The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.

6. Helps support oral health

According to a 2013 studyTrusted Source, you may want to add blackberries to your daily dental regimen. The study found blackberry extract has antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease.

Researchers caution more study is needed, but suggest blackberry extract may help prevent and control gum disease and cavities.

Blackberry nutrition information

Blackberries are a great option to satisfy your sweet tooth if you want to lose weight or you’re on a low-carb eating plan. One cupTrusted Source of raw blackberries has only 62 calories, 1 gram of fat, and only 14 carbs. This makes them easy to add to a balanced eating plan.

Blackberries also have a low glycemic index (GI), coming in at 25. GI ranks how carb-containing foods may impact your blood glucose response. A rating of 55 or lower is considered less likely to spike blood sugar levels.

Glycemic load (GL) takes into account the GI as well as the grams of carbohydrates in a typical serving. GL is considered to be a more accurate assessment of how a food can impact blood sugar. Blackberries’ GL is only 4, which is very low.

Takeaway

There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.

While more studies are needed to determine whether blackberries definitively fight cancer and help prevent heart disease, the research so far is exciting. We do know there’s substantial evidence to support a plant-heavy diet for cancer prevention as well as many other benefits.

Enjoy blackberries and their benefits in a smoothie, a yogurt parfait, or atop a green salad.

Which berry is the healthiest?

Most berries are very nutritious and are typically high in antioxidants, fiber, and vitamins and minerals. Better yet, not only are berries incredibly delicious and fulfilling, but they can also help prevent and treat a variety of conditions including heart disease, brain disorders, high blood pressure, diabetes, arthritis, and many other well-known diseases. Here are the top 3 healthiest berries and why you should begin to incorporate them into your diet today.

1. Blueberries

Blackberries vs Blueberries | Healthiest Berries To Eat

Blueberries are delicious, low in calories, packed with antioxidants, are full of vitamins and minerals, and are classified as a superfood.

Are Blueberries Good For You?

A 3.5-ounce (100-gram) serving of blueberries has:

Vitamin C: 24% of the RDI

Vitamin K: 35.8% of the RDI

Manganese: 25% of the RDI

How Many Calories Are In Blueberries?

Blueberries are extremely nutrient-dense and contain very little calories per serving. A 3.5-ounce (100-gram) serving of blueberries has only 57 calories.

Blueberries Glycemic Index

Blueberries have a glycemic index of 53—which is a measure from 0-100 how quickly and intensely foods increase blood sugar levels. This rating indicates blueberries are not likely to cause a spike in blood sugar levels.

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Do Blueberries Have Fiber?

There is a lot of fiber in blueberries. Dietary fiber is an important part of a healthy diet and a healthy gut. One cup of blueberries provides roughly 3.6 grams fiber. Research suggests that men and women should aim to consume 20 - 30 grams of fiber each day. Eating a handful of blueberries each day is a simple and effective way to increase your daily fiber intake.

Nutrition of Blueberries

The nutrition of blueberries is hard to beat. They are full of antioxidants, which are powerful compounds that can prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules that the body produces in reaction to the environment and or other stressors. This is part of the reason blueberries are considered to be excellent brain food as well as help treat and prevent Alzheimer's disease.

Anthocyanins: Anthocyanins are a specific type of antioxidant that inhibit oxidation. In herbal medicine, anthocyanins have been used to treat a number of conditions including high blood pressure, blood vessel health, colds, and urinary tract infections. Recent research also shows that anthocyanins may effectively help fend off heart disease and cancer.

Quercetin: Quercetin is one of the most abundant antioxidants and plays an important role in helping your body combat free radical damage. Studies show quercetin may help reduce inflammation, ease allergy symptoms, may have anticancer effects, lower blood pressure, may reduce your risk of brain disorders and dysfunction, help combat aging, enhance exercise performance, and even aid in blood sugar control.

Myricetin: Myricetin exhibits a diverse range of activities that include strong antioxidant, anticancer, and anti-inflammatory activities. Recent research also suggests that myricetin may be beneficial to protect against diseases such as Parkinson's and Alzheimer's.

What Happens If You Eat Blueberries Everyday?

According to multiple studies, if you eat blueberries everyday you are boosting your immunity, reducing your risk of developing diabetes, obesity, and heart diseases. Additionally, consuming blueberries each day can help strengthen your metabolism and prevent any type of metabolic syndrome and deficiency.

2. Raspberries

Are raspberries good for you? Benefits of Raspberries

Raspberries, like blueberries, are incredibly delicious, perfect for a hot summer day, and are an excellent source of fiber. They are also high in different vitamins and minerals like vitamin C and manganese that have many health benefits.

Are Raspberries Good For You?

One cup (123 grams) of raspberries provides different vitamins and minerals as well as impressive health benefits.

Calories: 64

Vitamin C: 36% of the RDI

Vitamin K: 8% of the RDI

Manganese: 36% of the RDI

Fiber In Raspberries

Berry for berry—ounce for ounce, raspberries have more fiber than blueberries, strawberries, and really any other berry for that matter except for blackberries (they are tied in fiber content). One cup (123 grams) of raspberries packs 8 grams of dietary fiber.

Raspberries vs Blueberries

Blueberries and raspberries are full of potent antioxidants like quercetin and ellagic acid, are high in vitamins and minerals, and as mentioned above both are a tremendous source of dietary fiber.

Health Benefits of Raspberries

Raspberries can reduce your risk of developing a number of diseases including diabetes, cancer, obesity, arthritis, heart disease, and various brain disorders. Overall, raspberries are incredibly delicious, easy to add into any diet, are full of vitamins and minerals, are a great source of fiber, and can help protect you from a variety of diseases.

3. Strawberries

Strawberries are one of the healthiest berries

Compared to other fruits strawberries have a relatively low glycemic index. This means eating strawberries will most likely not lead to rapid spikes in blood sugar. Strawberries are high in vitamin C, manganese, folate, potassium, and have a high antioxidant capacity as well.

Nutritional Value of Strawberries

One cup (144 grams) of whole strawberries contains:

Calories: 46

Vitamin C: 97% of the RDI

Folate: 50% of the RDI

Manganese: 24% of the RDI

How Much Fiber Is In Strawberries?

Strawberries do not have as much fiber as say raspberries or blackberries, however, they are still an excellent source of fiber with 3 grams in each serving.

Benefits of Strawberries

Eating strawberries is associated with improved heart health and lower blood sugar levels. Additionally, eating strawberries may also:

Improve blood antioxidant levels

Decrease oxidative stress

Reduce inflammation

Improve cardiovascular function

Improve blood lipid profile

3. Blackberries (Tied)

Are blackberries good for you? Benefits of Blackberries?

Like the other berries on this list, blackberries are high in vitamin C, fiber, antioxidants, vitamins A and K, and most importantly, are incredibly delicious. They are a great addition in your bowl of oatmeal, a fresh fruit smoothie, or even just fresh out of the pack.

Are Blackberries Good For You?

Blackberries are incredibly good for you and your health. One-cup of blackberries has many health benefits, is easy to incorporate into any diet, and contains the following vitamins and minerals:

Calories In A Blackberry

One serving of blackberries has only 62 calories and is full of vitamins, minerals, and potent (powerful) antioxidants.

Vitamin C: 50% of the RDI

Vitamin K: 33% of the RDI

Manganese: 48% of the RDI

Potassium: 233 mg (6% of the RDI)

Fiber In Blackberries

For such a small berry, blackberries are incredibly high in fiber. A one-cup serving of raw blackberries contains nearly 8 grams of fiber. Both raspberries and blackberries are tied for the highest content of fiber per berry.

Blackberries Glycemic Index

Blackberries have a relatively low glycemic index (GI) of 25. Nearly half that of blueberries. GI ranks how carb-containing foods may impact your blood glucose response. 55 or lower is considered "not likely" to spike blood sugar levels. This is why blackberries glycemic index is low.

Benefits of Blackberries

Besides being high in fiber and different vitamins and minerals, blackberries have many other impressive health benefits. Benefits of eating blackberries everyday are:

May protect against heart disease

Can help prevent cancer

May boost brainpower

Can support oral health

Has anti-inflammatory properties

Powerful antioxidant capacity

How Many Carbs Are In Blackberries?

One-cup serving of blackberries contains 14 grams of carbohydrates. The majority of that carbohydrate content, however, is actually fiber. The net-carbs therefore, is only 6 grams.

Raspberries vs Blackberries

Raspberries and blackberries share the title for most fiber content per berry beating blueberries and strawberries by a wide margin. Both are full of vitamins and minerals, however, they do not have quite as many antioxidants as blueberries.

Other Healthiest Berries

Although blueberries, raspberries, and strawberries are the healthiest berries to eat, there are many other healthy types of berries to enjoy. This includes acaí berries, cranberries, goji berries, and elderberries.

Acaí Berries: High in antioxidants, these berries come from the acaí palm trees in the rainforest of South America. This flavorful berry is loaded with fiber, low in sugar, and makes a great addition to nearly any bowl or smoothie.

Cranberries: High in vitamin C, antioxidants, a delicious add-on to most meats, and high in manganese too.

Goji berries: For over 2,000 years Asian countries have harvested this berry as a food supplement and even as a medicinal option. Goji berries have 5x the antioxidant capacity of raisins and powerful properties for complete immune system support.

Elderberries: This berry has been used for hundreds of years to help treat headaches, fever, joint discomfort, muscle pain, and even constipation. Elderberries are loaded with vitamin C, vitamin A, and have over 10.2 grams of fiber per serving.

Antioxidants in Berries

Berries are a great source of antioxidants, such as anthocyanins, quercetin, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of various diseases. One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of common fruits, next to pomegranates.

There has been several studies to confirm that the antioxidants in berries may help reduce oxidative stress. Oxidative stress is defined as, "a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses."

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Calories In Berries

Berries are low in calories and full of essential nutrients like fiber and different vitamins and minerals. The amount of calories in a berry per serving can range from 20 calories in an acaí berry to 64 calories and above in raspberries and other berries.

"Best" and Most Nutritious Berry

All berries are incredibly nutritious. They are full of fiber, antioxidants, and essential vitamins and minerals. The "best" berry may as well go to blueberries. They are the most nutrient-dense berry and contain the greatest number of antioxidants. Blackberries are a close second for the most nutritious berry.

Top 3 Healthiest Berries Summary

Berries are low in calories, high in fiber, vitamins and minerals, and are an excellent source of antioxidants. Blueberries, raspberries, strawberries, and blackberries are incredibly delicious and make the perfect addition to any diet.

Blueberries contain the greatest number of antioxidants out of any berry

Antioxidants are powerful compounds that can prevent or slow damage to cells caused by free radicals.

Similar to blueberries, raspberries are full of potent antioxidants including quercetin and ellagic acid, that can help reduce the risk of a number of diseases.

Compared to the other berries on this list, strawberries have a relatively low glycemic index. This means eating strawberries will most likely not lead to rapid spikes in blood sugar. Strawberries have many impressive health benefits and are high in vitamin C, manganese, folate, potassium, and have a high antioxidant capacity as well.

Blackberries are high in vitamin C, fiber, antioxidants, and vitamins A and K. They are a great addition in your bowl of oatmeal, a fresh fruit smoothie, and are low in calories too.

Although blueberries, raspberries, strawberries, and blackberries are the healthiest berries to eat, there are many other healthy types of berries to enjoy. This includes but is not limited to:

Acaí berries

Cranberries

Goji berries

Elderberries

Frequently Asked Questions About Berries

blackberries vs blueberries | Antioxidants in berries

Q: What is the healthiest type of berry?

A: In terms of nutrient value blueberries are the world's healthiest berry. Blueberries are full of antioxidants, vitamins, minerals, and antioxidants.

Q: Which berry has the highest antioxidant content?

A: Blueberries, cranberries, and blackberries have the highest antioxidant content out of any berry.

Q: Are strawberries or blueberries better for you?

A: Blueberries are more nutrient-dense than strawberries. Calorie-for-calorie blueberries provide a more complete nutrient profile than strawberries.

Q: What happens if you eat blueberries everyday?

A: If you eat blueberries every day you may be reducing your risk of cancer, obesity, heart disease, cancer, and dementia. Eating blueberries everyday is one of the most beneficial diet-related things you can do.

Q: Are blueberries good for your heart?

A: Blueberries are considered a superfood and can help you maintain healthy bones, reduce blood pressure, ward off heart disease, and even reduce your risk of cancer.

Q: Blackberries vs Blueberries?

A: Blueberries are overall, the most nutritional berry. They are much more nutrient-dense than blackberries and are contain a greater number of antioxidants as well as key vitamins and minerals. That is perhaps the main difference between blackberries and blueberries—the nutritional profile of the blueberry and the amount of antioxidants that blueberries contain versus blackberries.

Q: What 3 fruits are high in antioxidants?

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A: There are many fruits that are full of vitamins, minerals, and antioxidants. This includes cranberries, red grapes, many of the berries we have already discussed above like raspberries, blackberries, blackberries, and blueberries.

Q: Do blueberries have fiber?

A: Yes, blueberries are high in fiber. One serving of blueberries contains roughly 2.4 grams of fiber which is a little less than strawberries due to the difference in berry size.

Do blackberries burn belly fat?

Tired of root vegetables and winter squash? As the weather gets warmer, fresh fruits are more likely to grace your refrigerator. Fruits are naturally low calorie, sweet, and nutritionally invaluable, as they provide a range of vitamins and minerals. These five fruits pack a powerful nutritional punch and can help blast away those last few winter pounds with their high fiber content.

Raspberries

Raspberries are chock full of fiber and contain essential nutrients including vitamins C, manganese, and vitamin K. Manganese helps burn fat by boosting your metabolism, while fiber helps slow down your digestive process, leaving you feeling full for longer. A single cup of raspberries packs 8 grams of belly-filling fiber, more than a 25 percent of your total daily needs, in only 64 calories.

Pears

There’s a reason why pears are considered a natural laxative – they’re packed with fiber! Just one medium-sized pear is loaded with 6 grams of fiber and only 100 calories. They’re also a great source of vitamin C and can help keep your cholesterol in check. The fiber acts like a sponge, absorbing the cholesterol and pulling it out of your body. Need a new, healthy dessert idea? Try poached pears!

Blackberries

Blackberries are rich in antioxidants like catechins, which give them the natural ability to help activate fat-burning genes in belly-fat cells. They’re also loaded with polyphenols – chemical compounds that may prevent fat from forming. Just a cupful of blueberries packs 8 grams of fiber and more than a quarter of your daily needs for vitamins C and K. Vitamin K is important for bone health and blood clot formation.