can berries make you fat?

 Does Fruit Make You Fat?

Yea,blueberries are incredibly good for brain. Therefore it is nick named as “Brain-berries”by many scientists. These berries are sweet,nutritious and often labelled as “Super-food”. They are good for your brain in many ways.

Benefits of Blue-berries:

• It maintains brain functions

•Boosts memory

•Faster decision making

•Enhance your spatial memory.

Do you know that the antioxidant properties of blue berries can even reduce brain damage incase of stroke.

It have a free radical scavenging action and prevent neurodegeneration.

It contains polyphenolic compounds, specifically anthocyanins, that are know for having antioxidant and anti- inflammatory properties. These compounds can improve Cognitive functioning,motor skill functioning and memory.

This super fruit also helps to fight and prevent Alzheimer's disease.

Blueberries have tremendous benefits for the mind and body.These little fruits are nature's gift.

I hope this could help you.!!!

Thank you.

Blueberries and strawberries are not only delicious to eat, thankfully they are also filled with nutrients.

Difference between strawberries and blueberries:

1. While both berries are low-calorie fruits,strawberries are much lower in calories than the blueberries. One cup of fresh blueberries contains 84 calories and a cup of fresh whole strawberries contains 46 calories.

2. Strawberries also contain fewer carbs and sugar than blueberries, but blueberries have more fiber. Both the berries are a source of natural sugar, and the fiber content in the berries might help reduce your risk of heart disease, obesity and type 2 diabetes.

3. When it comes to vitamins and minerals, strawberries are a better source of vitamin C and potassium, and blueberries are a better source of vitamin Both vitamins A and C are immune boosting vitamins that help protect you from getting sick.

I hope you get the answer..Thankyou 😊

Can eating too many blueberries make you gain weight?

Blueberries are a small fruit that is often times considered a superfood. They are low in calories and high in nutrients, making them a great choice for a healthy snack or addition to your diet. Blueberries are also delicious, and can be enjoyed in a variety of ways.

There is a lot of debate surrounding whether or not you can gain weight from eating blueberries. Some people believe that the high sugar content in blueberries can lead to weight gain, while others claim that the antioxidants and other nutrients found in blueberries help to burn fat and promote weight loss.

There are numerous types of blueberries to choose from, but when it comes to the best tasting and most nutritious berries, wild blueberries reign supreme. Here are some tips on how to select the best blueberries for your needs:

1. Look for plump, firm berries with a deep blue color.

2. Avoid berries that are wet or have bruises or mold.

The strawberry (Fragaria ananassa) originated in Europe in the 18th century.

It is a hybrid of two wild strawberry species from North America and Chile.

Strawberries are bright red, juicy, and sweet.

They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.

Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control (1Trusted Source, 2Trusted Source).

Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts.

This article tells you everything you need to know about strawberries.

Nutrition facts

Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).

The nutrients in 3.5 ounces (100 grams) of raw strawberries (3Trusted Source) are:

Calories: 32

Water: 91%

Protein: 0.7 grams

Carbs: 7.7 grams

Sugar: 4.9 grams

Fiber: 2 grams

Fat: 0.3 grams

Carbs

Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams).

The net digestible carb content is fewer than 6 grams in the same serving size.

Most of these berries’ carbs come from simple sugars — such as glucose, fructose, and sucrose — but they also contain a decent amount of fiber.

Strawberries have a glycemic index (GI) score of 40, which is relatively low (4).

This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.

Fiber

Fiber comprises around 26% of the carb content of strawberries.

One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble.

Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases (5Trusted Source, 6Trusted Source).

SUMMARY

Strawberries’ carbs consists mainly of fibers and simple sugars. They have a relatively low GI and should not cause big spikes in blood sugar levels.

Vitamins and minerals

The most abundant vitamins and minerals in strawberries are:

Vitamin C. Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health (7Trusted Source, 8Trusted Source).

Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body (9Trusted Source).

Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults (10Trusted Source, 11Trusted Source, 12Trusted Source).

Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure (13Trusted Source, 14Trusted Source).

To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.

SUMMARY

Strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. They contain small amounts of several other vitamins and minerals.

Other plant compounds

Strawberries are loaded with antioxidants and beneficial plant compounds, including:

Pelargonidin. The main anthocyanin in strawberries, this compound is responsible for the bright red color (15).

Ellagic acid. Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits (16).

Ellagitannins. Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut (16).

Procyanidins. These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects (17Trusted Source, 18Trusted Source, 19Trusted Source).

Anthocyanins

More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant (15, 20).

Anthocyanins are responsible for the bright colors of fruits and flowers.

They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.

Anthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens (21Trusted Source, 22Trusted Source).

Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health (23Trusted Source, 24Trusted Source).

Ellagitannins and ellagic acid

Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits (25Trusted Source, 26, 27Trusted Source).

Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries (28Trusted Source).

They have received considerable attention and have been linked to numerous health benefits. This includes fighting bacteria and a reduced risk of cancer (29Trusted Source, 30Trusted Source, 31Trusted Source).

The main ellagitannin in strawberries is sanguiin H-6 (1Trusted Source).

SUMMARY

Strawberries contain high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins.

Health benefits of strawberries

Eating strawberries is associated with a reduced risk of many chronic diseases (31Trusted Source, 32Trusted Source, 33Trusted Source).

Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer.

Heart health

Heart disease is the most common cause of death worldwide.

Studies have found a relationship between berries — or berry anthocyanins — and improved heart health (21Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths (37Trusted Source, 38Trusted Source, 39Trusted Source).

According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function (40Trusted Source).

Strawberries may also (21Trusted Source, 23Trusted Source, 41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source):

improve blood antioxidant status

decrease oxidative stress

reduce inflammation

improve vascular function

improve your blood lipid profile

reduce the harmful oxidation of LDL (bad) cholesterol

The effects of freeze-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied intensely — mainly in overweight or obese individuals.

After 4–12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles (45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).

Blood sugar regulation

When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream.

Your body then starts secreting insulin, which tells your cells to pick up the sugar from your bloodstream and use it for fuel or storage.

Imbalances in blood sugar regulation and high-sugar diets are associated with an increased risk of obesity, type 2 diabetes, and heart disease (50Trusted Source, 51Trusted Source, 52Trusted Source).

Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb-rich meal, compared to a carb-rich meal without strawberries (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).

Thus, strawberries may be particularly useful for preventing metabolic syndrome and type 2 diabetes.

Cancer prevention

Cancer is a disease characterized by uncontrolled growth of abnormal cells.

Cancer formation and progression is often linked to oxidative stress and chronic inflammation (57Trusted Source, 58Trusted Source).

A number of studies suggest that berries may help prevent several types of cancer through their ability to fight oxidative stress and inflammation (59Trusted Source, 60Trusted Source, 61Trusted Source).

Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer cells (62Trusted Source, 63Trusted Source).

The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells (64Trusted Source, 65Trusted Source).

More human research is needed to improve the understanding of the effects of strawberries on cancer before any solid conclusions can be reached.

SUMMARY

Strawberries may decrease your risk of heart disease and cancer, as well as help regulate blood sugar.

Adverse effects

Strawberries are usually well tolerated, but allergy is fairly common — especially in young children.

Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples — a condition known as pollen-food allergy (66Trusted Source, 67Trusted Source, 68Trusted Source).

Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat, as well as breathing problems in severe cases (69Trusted Source).

The allergy-causing protein is believed to be linked to strawberries’ anthocyanins. Colorless, white strawberries are usually well tolerated by people who would otherwise be allergic (70Trusted Source).

Furthermore, strawberries contain goitrogens that may interfere with the function of the thyroid gland in people with thyroid problems (71Trusted Source).

SUMMARY

Strawberry allergy is rather common, especially among children. Individuals who are sensitive to birch pollen or apples may experience symptoms after consuming strawberries.

The bottom line

Strawberries are low in calories, delicious, and healthy.

They are a good source of many vitamins, minerals and plant compounds — some of which have powerful health benefits.

The health benefits include reduced cholesterol, blood pressure, inflammation, and oxidative stress.

Furthermore, these berries may help prevent big spikes in both blood sugar and insulin levels.

Strawberries are an excellent addition to a healthy diet.

Are strawberries fattening?

Strawberries are flavorful fruit packed with vitamins, minerals, and antioxidants.

They have also been linked to several health benefits and shown to decrease inflammation, improve blood sugar control, and reduce several risk factors for heart disease (1Trusted Source, 2Trusted Source).

However, despite their popularity and potential health benefits, you may wonder how strawberries may affect weight loss.

This article evaluates the evidence to determine whether strawberries can help you lose weight.

Konstantin Trubavin/Westend61/Offset Images

Strawberries and weight

Strawberries are very nutritious and contain a high amount of water, about 91% water by weight, contributing to their low calorie content (3Trusted Source).

A 1-cup (150-gram) serving of raw strawberries contains fewer than 50 calories and a whopping 3 grams of dietary fiber (3Trusted Source).

Strawberries are particularly high in soluble fiber, a fiber that absorbs water and forms a gel-like consistency in your digestive system (4Trusted Source).

Studies show that soluble fiber can slow your stomach’s emptying rate and increase fullness feelings to help regulate your appetite (5Trusted Source, 6Trusted Source).

Additionally, research suggests that consuming a higher amount of fruit could be associated with a lower risk of weight gain over time (7Trusted Source, 8Trusted Source).

Although strawberries contain natural sugar, it’s digested and absorbed into the bloodstream more slowly due to strawberries’ fiber content (4Trusted Source).

Therefore, the natural sugars found in strawberries are unlikely to have the same blood-sugar effects as added sugars found in foods like soda, candy, and sweets.

SUMMARY

Strawberries are rich in fiber and water and contain fewer than 50 calories per 1-cup (150-gram) serving, which may aid weight loss.

How to add them to your diet

There are plenty of easy and delicious ways to incorporate strawberries into your daily diet.

They make a great snack and can easily satisfy your sweet tooth to help support weight loss.

Try swapping strawberries in for more calorie-dense foods in your diet, including candies, desserts, and baked goods.

You can also sprinkle strawberries over salad, cereal, or yogurt to add a hint of sweetness.

The Dietary Guidelines for Americans recommends consuming about four servings of fruit per day, including strawberries and other fruits like apples, oranges, and bananas (9Trusted Source).

For most healthy adults, eating several servings of strawberries per day is unlikely to be harmful.

However, people with diabetes may need to monitor their blood sugar levels and adjust their intake of strawberries and other fruits accordingly.

Those following a low carb or ketogenic diet may also need to limit their intake to stick within their daily carb allotment.

SUMMARY

Strawberries can be enjoyed as a snack or sprinkled over salad, cereal, or yogurt. That said, people with diabetes may need to monitor their blood sugar levels and adjust their intake accordingly.

Types to avoid

Although fresh strawberries can be an excellent addition to a well-rounded diet, it’s important to keep in mind that other strawberry preparations may not be as healthy.

For example, strawberry syrups, jams, jellies, and sauces often contain high amounts of added sugar.

Canned fruit salads or desserts made with strawberries, such as cakes and cobblers, also typically contain added sugar.

Added sugar can not only significantly increase the total number of calories you eat but also contribute to chronic health conditions like heart disease, type 2 diabetes, and obesity (10Trusted Source).

According to the most recent Dietary Guidelines for Americans, added sugar intake should be limited to less than 10% of your total daily calories, or around 12 teaspoons (50 grams) on a 2,000-calorie diet (9Trusted Source).

SUMMARY

Canned fruit salads and strawberry desserts, syrups, jams, jellies, and sauces should be limited, as they typically contain a high amount of calories and added sugar.

The bottom line

Strawberries are a great addition to a weight loss diet.

They’re low in calories, highly nutritious, and a great source of important nutrients like fiber.

They’re also incredibly versatile and can be incorporated into many recipes.

For best results, be sure to choose fresh strawberries whenever possible and enjoy them alongside various other nutrient-rich fruits and vegetables.

Are blueberries fattening at night?

There’s no better way to wind down from a busy day than to catch up on your favorite shows with snacks in hand, amirite? That said, snacking before bed can wreak some serious havoc on your sacred sleep time, not to mention the wrong foods could cause unwanted weight gain. But it is important to listen to your body and if it’s hungry, give the body what it wants!

To help you make the best choices possible when reaching for bedtime snacks we’ve curated a list of foods you should indulge in before bed and foods you really should stay away from. This way you’ll be able to go to bed with a satisfied belly while being able to get a good night’s rest.

1. Should: Nut Butter & Whole Grain Toast

Slather some nut butter on your whole-grain toast right before bed and your stomach will thank you. Slice up some banana to go on top and drizzle with a little maple syrup if you have a sweet tooth you simply can’t resist.

Nut butter is a great source of healthy fats and proteins, while whole-grain toast will provide your body with a solid amount of fiber and carbohydrates to help improve your digestion. Proteins will heal those muscles overnight so you can take on Monday with a whole new level of energy.

Art_Photo / Shutterstock

2. Shouldn’t: Pizza

Pizza is a glorious meal because it can be eaten for breakfast, lunch, dinner, and of course as a snack and no one will judge you! But, you really shouldn’t reach for that cheesy pizza late at night.

For starters, pizza contains tomato sauce that has high levels of acidity which could cause acid reflux. But that’s not all, combine the sauce with greasy toppings, high-fat cheese, and the list goes on, you’re just asking for a night of restless sleep. These hard-to-digest ingredients will make your organs work hard so be sure to save the pizza and eat it during the day while your body still has time to digest it!

Ryzhkov Photography / Shutterstock

3. Should: High Fiber Cereal

Skip having a bowl of Fruit Loops before bed and opt for a healthier alternative. You’ll get whole grains in your cereal, and protein from the milk. It’s the perfect combination to wind down your body before bed and is even more scrumptious with some fruit on top.

Adding complex carbohydrates into the mix can assist with filling your growling stomach and it increases your serotonin levels — it’s the stuff that helps you relax before bed which is very helpful to a good night’s sleep.

Robyn Mackenzie / Shutterstock

4. Shouldn’t: Celery

Okay, before you decide to ban eating celery all together we want to be clear this is still a healthy food and should be enjoyed! That said, you just may want to skip eating celery right before bed because celery is a natural diuretic.

Diuretics can cause frequent urination because they push water through your system. So if you’re reaching for a bunch of celery sticks before bed your slumber may be interrupted several times throughout the night.

Ahanov Michael / Shutterstock

5. Should: Nuts

Eating a handful of nuts as a bedtime snack will provide your body with tons of protein, good fat and Vitamin E. Vitamin E helps to thicken your hair, balance your cholesterol and hormone levels and can even help with PMS symptoms!

Remember that burger you “accidentally” ate (that wasn’t part of your diet plan)? Vitamin E will help balance your cholesterol so that the damage from that cheat meal could be a little bit less significant.

Julia Sudnitskaya / Shutterstock

6. Shouldn’t: Coffee

Some people can drink a late-night coffee and won’t lose any sleep but that isn’t the case for most people. Drinking coffee right before bed may be an obvious no-no, but what most people don’t realize is drinking it even late in the afternoon can affect your sleep too.

Caffeine can linger in your system for hours and in result can cause you to toss and turn for hours only to cut into your sacred sleeping time. Be sure to avoid coffee at least 6 hours before sleep!

portumen / Shutterstock

7. Should: Hummus & Veggies

Make yourself a mini platter of veggies, paired with a scoop of hummus, a chickpea-based dip, for a savory and colorful snack before bed.

We already know that vegetables are packed with antioxidants and water, which prevents inflammation, but did you know that hummus is also an anti-inflammatory food as well? Not only can inflammation cause bloating but it can lead to a variety of diseases and illnesses, so loading up your plate with veggies and adding a scoop of hummus is a perfect snack that will leave you feeling satiated and ready for bed.

Barbara Neveu / Shutterstock

8. Shouldn’t: Ice Cream

Snuggling in to watch your favorite movie with a bowl of your favorite ice cream sounds like a great idea unless it’s right before bed. You see, ice cream is loaded with fat and eating it right before bed won’t provide your body enough time to burn it before sleeping.

Further, ice cream is loaded with sugar which will pump you with a jolt of energy which can cause a night of restless sleep. Not to mention sugar gets stored as fat which could, in turn, cause weight gain. Some studies believe eating sugary foods before bed may cause nightmares too which is another recipe for disaster when it comes to sleep.

koss13 / Shutterstock

9. Should: Mixed Berries

Eating a handful of these lovely berries with a sprinkle of chia or hemp seeds will fill you up quickly and satisfy your sweet tooth before bed. You can also add them to Greek yogurt if you’re extra hungry tonight.

Blueberries, raspberries, and blackberries are rich in color because they are rich in antioxidants! They’re low in sugar so you can be confident they won’t spike your blood sugar levels before bed. This bedtime snack is simple and fantastic for those pursuing weight maintenance or loss.

Larisa Blinova / Shutterstock

10. Shouldn’t: Protein Shakes

Consuming enough protein is important in achieving a healthy diet. For some, protein shakes are an easy way to increase protein consumption. That said if you’re hitting the gym late at night and come home to drink a post-workout drink be sure to check out the ingredients of your protein powder.

Many sport shakes contain caffeine which can help you pre-workout but can wreak havoc post-workout, especially if you’re planning on going to sleep shortly after. Furthermore, some protein powders are loaded with sugar too which we know by now can wreak havoc on your sleep.

Nick Starichenko / Shutterstock

11. Should: Casein Protein Shake & Coconut Oil

Pack your blender with some fruits rich in antioxidants and potassium, such as blueberries, bananas, and cherries. Add a scoop of casein protein powder or cottage cheese and add a scoop of coconut oil for some good fat and you will be full in no time!

With antioxidants helping to prevent disease and illness, potassium to help improve digestion and casein protein to ensure you have lasting energy, this smoothie is like taking a delicious, all-natural vitamin but afterward, you feel full! The coconut oil will also help you feel full for a longer period of time, ensuring your weight loss efforts are not tossed out the window in a fury of hunger.

verca / Shutterstock

12. Shouldn’t: Tomato Sauce

Tomato sauce is delicious, especially when paired with pasta or served on pizza! However, it would be wise to avoid eating it right before bed. Those who suffer from acid reflux may experience heartburn because tomatoes are highly acidic.

Further, tomato sauce contains an amino acid called tyramine. This amino acid can trigger the brain to release norepinephrine which is a stimulant that boosts brain activity. So if you’re planning on indulging, make sure it’s several hours before bedtime.

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13. Should: Chocolate Milk

After a busy day at work, at the gym or a fun Saturday, chocolate milk proves to be an ideal recovery drink. Pour it in a glass and drink, or add it to a post-workout smoothie along with fruits, nuts, veggies, and seeds.

It contains the proper ratio of proteins to carbs that your body needs to recover its muscles and energy. If you’re looking for a quick bedtime snack or sip, look no further, chocolate milk is your new best friend.

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14. Shouldn’t: Orange Juice

A cup of OJ pairs wonderfully with breakfast but it should really be avoided at night time. Like tomatoes, citrus fruits are highly acidic which can wreak havoc if you suffer from acid reflux. Plus drinking right before bedtime can cause frequent visits to the bathroom throughout the night.

Further, many store-bought cartons of orange juice are loaded with sugar and as we discussed earlier is never a good idea if you’re looking to get a good night’s rest.

pilipphoto / Shutterstock

15. Should: Turkey & Cheese

A kick of protein before bed is a great way to feel satisfied without feeling bloated. Try having some slices of turkey with your favorite low-fat cheese for a double dose of protein and you can bet that you won’t hear your stomach grumbling tonight.

Did you know that protein is not only a great source of energy, but are the building blocks for healthy bones, skin, blood, and cartilage? When you’re trying to get in shape and lose weight, the last thing you need is a preventable injury. With the help of protein, your bones will be strong and ready to take on your daily workouts!

MARCELODLT / Shutterstock

16. Shouldn’t: Sugary Breakfast Cereal’s

A delicious bowl of sweet cereal can really hit the spot especially when those late-night cravings hit. However, digging into a bowl of sugary breakfast cereal is not the smartest choice, especially if you’re hoping to get a good night’s sleep.

Cereals that are high in sugar will digest quickly and in turn, can spike your blood sugar. This can throw off your sleep hormones which might cause restless sleep. As we discussed earlier, if you’re craving cereal be sure to indulge in one that is high-fiber, and low-sugar.

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17. Should: Low-Fat Cheese & Raw Veggies

Skipping the carbs and looking for a lighter snack instead? Combining low-fat cheese with some fresh veggies is a great way to get those healthy fats and proteins into your system without anything extra. A lot of people are scared of fat, but it’s actually a wonderful source of energy, providing it’s not saturated or trans fat.

Further, vegetables are packed with water and antioxidants, along with vitamins and minerals that are vital to your well being. That is why you’ve never heard anyone say “Stop eating so many veggies!”. There are so many benefits, you simply cannot get enough – especially when you’re looking for foods to assist you with weight loss.

Pinkyone / Shutterstock (left), Africa Studio / Shutterstock (right)

18. Shouldn’t: Spicy Foods

Spices can really enhance the flavor of many dishes, however, if you’re planning on digging into spicy food be sure it’s quite a few hours before bedtime. Some spicy foods such as chilies are known to raise the body temperature which can result in a restless sleep.

Further, spicy food can also seriously irritate your stomach especially if you’re prone to heartburn. Some even believe that spicy foods can cause nightmares, however, there isn’t enough evidence to prove this true. All in all, play it safe and save the spicy foods for dinner time.

lunamarina / Shutterstock

19. Should: Popcorn

Next time you feel like eating a whole bag of potato chips, try munching on some popcorn instead. It’s best to enjoy air-popped popcorn and you can even top it with some coconut oil for some healthy fats and a dash of salt for flavor.

You may not believe this, but popcorn actually has major health benefits! Not only is it a whole grain, but it has more protein and phosphorus than even eggs or spinach (plus you get to eat a lot of it). Phosphorus is a key component of boosting your metabolism, something we could all benefit from when losing weight.

Steve Cukrov / Shutterstock

20. Shouldn’t: Cruciferous Vegetables

Although vegetables are incredibly good for you, there is reason to be wary of certain ones right before bedtime. Veggies in the cruciferous family such as broccoli, cauliflower, cabbage, and brussels sprouts should certainly be a part of your regular diet, but perhaps just not at bedtime. These veggies are quite fibrous and because of that, they take your body a lot longer to digest.

Further, cruciferous veggies contain indigestible sugars that could cause bloating and gas. Both of these factors can certainly affect your sleep.

stockcreations / Shutterstock

21. Should: Cherries

Nothing beats a big bowl of fresh, locally grown cherries. The best part is, you don’t have to feel guilty about indulging in cherries because they have so many health benefits!

Cherries, as shown in their rich color, are a wonderful source of antioxidants. Antioxidants assist in maintaining heart health and can also reduce your risk of illness, disease and some forms of cancer. Much like the other bedtime snacks mentioned, these benefits contribute to allowing you to continue living a healthy lifestyle!

Ivanna Pavliuk / Shutterstock

22. Shouldn’t: Soda

Drinking a glass of soda right before bed is a bad idea for a few reasons. Firstly, some sodas are loaded with caffeine and just like coffee, it can wreak havoc on your sacred sleep time. That’s because soda will likely cause you to toss and turn uncomfortably all night long.

Second, regular soda is loaded with sugar. As we know by now, sugar can be extremely stimulating and in result can cause restless sleep.

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23. Should: Cottage Cheese

Scoop some cottage cheese into a bowl and add some fresh fruit or veggies into the mix, then enjoy! Cottage cheese is not only delicious but contains something called “casein protein”.  Casein proteins have the secret power of slowly releasing proteins (AKA amino acids) into your bloodstream so you have a steady flow of energy for a longer period of time.

Whether you had a crazy day at work or are running a marathon tomorrow, cottage cheese will help your body prep for, and recover from a high energy day. Eating this before bed allows your body to absorb these nutritional benefits before another day in the life!

Anastasia_Panait / Shutterstock

24. Shouldn’t: Alcohol

Food isn’t the only culprit that affects our quality of sleep. Drinking before bed can impact your sleep too! A glass (or a few glasses) of red wine can knock some people out, but this doesn’t mean you’ll be getting a good night’s rest.

When you fall asleep your liver is hard at work as it’s working hard to remove the alcohol from your system. This could, in turn, negatively affect your quality of sleep.

Ievgenii Meyer / Shutterstock

25. Should: Oatmeal With Fruit & Seeds

Have you ever tried eating a large bowl of oatmeal? It’s difficult! Why? Because oatmeal is so filling, making it a great bedtime snack. Top it with some banana and blueberries, along with some chia seeds and you have yourself one healthy snack.

Oatmeal packs in energy for the next day, can boost heart health and can help prevent diabetes. This is so beneficial for preventing weight gain because a healthy heart means a strong heart that is ready to get your blood pumping and allow you to exercise longer.

Ekaterina Kondratova / Shutterstock

26. Shouldn’t: Fried Foods

We know those salty fried foods are delicious, but the next time your late-night cravings hit, try your best to stay clear of the drive-thru. Greasy foods move very slowly through the digestive system which means your digestive system will be working really hard when you sleep.

Indulging in fried foods in moderation can be okay, and should be enjoyed just preferably not right before bed if you’re hoping to get a good night’s rest!

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27. Should: Bananas

Bananas are a healthy choice for anyone, at any time of the day. They are the superstar of fruits because they are so high in potassium, something our bodies don’t naturally produce. So munching on a banana at night, is a great idea for getting that boost your body needs.

Potassium improves muscle contractions, nerve impulses, heart rhythm, digestion and so much more. These bodily functions are vital to keeping your body moving and absorbing all the nutrients you are eating.

Hanna_photo / Shutterstock

28. Shouldn’t: Red Meat

You don’t have to cut red meat out of your diet entirely. After all, it’s a great source of protein and it also contains high levels of iron and tryptophan which both have been shown to help sleep. However, it would be a good idea not to indulge in red meat right before bed.

The high protein found in red meat is good for you just not right before bed because it can keep our bodies hard at work all night. Thus, may result in a restless sleep.

hlphoto / Shutterstock

29. Should: Greek Yogurt

Greek yogurt has all that great protein you are looking for. The benefit of protein in your snack is that it not only gives you lasting nourishment, but it also enhances your muscle healing overnight.

Greek yogurt differs from regular yogurt, as the Greek variety has significantly less sugar but is much thicker and so much creamier! It’s a win-win situation for your body and your tastebuds.

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30. Shouldn’t: Chocolate

While avoiding coffee right before bed may be fairly obvious, indulging in decadent chocolate may not be. You see, chocolate contains caffeine too!

There are about 23 milligrams of caffeine in just 1 ounce of chocolate. While this is about a quarter the amount found in a cup of coffee, most of us don’t eat just one ounce of chocolate at a time which means that caffeine can add up quickly. Chocoholics can relax because you don’t have to cut it out of your diet just try your best not to indulge right before bed!

Can I get fat eating blueberries?

It is an established fact that blueberries are good for you. They are rich in antioxidants, potassium, Vitamins C and E, iron, magnesium and folate. They also contain the fiber your body needs in order to keep the digestive system in good working order. Nonetheless, a new study has found that blueberries not only offer the above-mentioned nutrients but can also play an important role in busting belly fat.

How it Works

Blueberries contain a natural antioxidant called Catechins. Catechins kick-start the fat burning genes in your stomach, helping you burn belly fat faster than would have otherwise been possible. Furthermore, the study revealed that blueberries burned up belly fat in rats even though the rates were eating unhealthy foods as part of their diet.

Naturally, the benefits are augmented if you eat blueberries in combination with a healthy diet. The above mentioned study found that eating blueberries as part of a low fat diet not only enables you to get rid of belly fat but also promotes overall weight and fat mass loss.

Additional Benefits of Eating Blueberries

Blueberries' phytonutrients and proanthycyanidins boost your immune system and help prevent disease. These small fruits also reduce the risk of heart disease and diabetes thanks to the fact that they change how your body stores and processes sugar and glucose. Additionally, blueberries do not contain sodium, cholesterol or fat; this means that you don't have to worry about eating too many of them.

Blueberries are a versatile fruit and can be eaten in a number of ways. You can eat them plain, add them to yogurt or oatmeal or use them in low-fat baking projects or smoothies. Include them in your diet on a regular basis to benefit from the many health benefits they have to offer.

Do you like fruit? Yes? It is in our nature to like fruit and it is one of the most natural foods to eat. All fruits are packed with vitamins, minerals, phytonutrients, fiber and water. Fruits are also very low in sodium and fat (one exception for avocado). But still the most frequent question I get asked is “Does fruit cause weight gain?”

I believe that there are several reasons to think that fruit will make you gain weight. One is fake media hypes, another is the fear of carbs, a third one is the sugar in fruit.

 

The sugar in fruit

Sugar in fruit does not behave the same in our bodies as refined sugar does. What is the difference between refined sugar and the sugar in fruit? Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar which means that refined sugar has zero nutrition. Sugar in fruit is what it sounds like - the sugar found in fruit also called fructose (do not compare with added fructose sugar in foods). But fruits on the other hand also have lots of vitamins, minerals, fiber and phytonutrients.

What happens in our body when we eat refined sugar? First we get a big spike in blood sugar, our body freaks out and releases too much insulin to drive down the spike, which make us drop our blood sugar below where it was before we ate the sugar (hypoglycemic dip). In response to this our body drops fat into our blood stream because it now thinks that we are starving.

What happens in our body when we eat fruit? The blood sugar will go up as from all foods but it will not overshoot, no over release of insulin, and there will not be a hypoglycemic dip.

 

And what makes the difference? The soluble fiber in fruit has a gelling effect that slows down the release of sugars. But it is not just because of the fiber found in fruit. The phytonutrients inhibit the sugar transportation through the intestinal wall into our blood stream.

 

The sugar in fruit

You can’t eat that much carbs

We live in a society that have taught us to be afraid of carbohydrates. It is important not to draw all carbohydrates under one line. Of course it is much healthier to eat whole unrefined carbohydrates like whole grains, vegetables, legumes and fruit than eating refined carbohydrates like white bread, cookies, white pasta and white rice. Can you guess why? It is because the nutrients are gone in refined carbohydrates and contain much less or no fiber at all.

Much of the low-carb philosophy revolves around insulin. The most ironic part here though is that food even without carbohydrates make your insulin go up. Meat for example increase your insulin more that fruit does and as much as refined sugar.

 

Carbohydrates are so important for several reasons, they provide energy, reduce risk of diseases, nutrient dense and low in calories compared to fats. Our bodies thrive on carbohydrates because they are the easiest foods to convert into glucose. And glucose is the brain’s, some nervous systems and the red blood cells primarily energy source. Nutritionists and health-minded diet professionals agree that we need about 70-80% of our calories to come from carbohydrates.

 

How much fruit is too much?

There are actually studies on how much fruit is too much. In one study, seventeen people were made to eat 20 servings a day of fruit. The sugar content were about 200 grams per day, or the same amount as in 8 cans of soda. There were still no adverse effects for body weight, blood pressure, insulin, and lipid levels (fat levels) after three to six months.

More recently, a study put people on a 20 servings of fruit a day diet for a few weeks with no adverse effects on weight, blood pressure, or triglycerides (fats) and an astounding drop in LDL cholesterol. The nutritional problems of fructose and sugar come when they are added to foods. Whole fruit, on the other hand, is beneficial in any amount.

 

Check out Dr. Micheal Greger’s video about “How much fruit is too much?”

 

Does fruit cause weight gain?

To answer the question “Does fruit cause weight gain?” - No, fruit is not the cause of weight gain. Studies show that even adding fruit into the diet is associated with weight loss. But then, if we eat an unhealthy meal and then eat an apple as a "dessert" it is pretty easy to blame the apple for weight gain because it contains sugar (which I hope you now see that this is not the case). Anyhow, there are SO many benefits with eating more fruit! 

Fruit has antioxidants! While not eating fruit you would cut out a broad spectrum of antioxidants that are unique to specific fruits.

 

Fruit is good for your skin! Antioxidants affect the skin pigment and improve circulation which may contribute to a natural glow.

Why Fruit Makes You Fat!

Fruit gives you energy! Fruit digests super fast and will give you energy fast.

Fruit hydrates you! Since fruit contain 60-90% water they will hydrate you and keep your digestive system feeling good.

Fruit provides you with fiber! Fiber is SUPER important for your gut health, fruit (and all plant foods) provide you with complex different types of fiber. Listen on this podcast to get more information about gut health and the importance of fiber (by Will Bulseiwicz, Md MSCI who is a gastroenterologist and gut health expert)

In my own experience after introducing more fruit in my diet such as nice cream, smoothies or fruit platters, my mind feels clearer, my skin is glowing, I feel lighter in my stomach, and I am leaner. And think about it, how cool isn’t it to eat a food produced by nature, which have a sweetness that we human beings so naturally love?