Stay cool while partaking in the season’s colorful bounty by enjoying fresh berries. Blueberries, raspberries, strawberries and blackberries are some of the most nutritionally-dense fruits. Packed with antioxidants, vitamin C and fiber, berries help decrease inflammation, support weight loss, and improve health.
The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries supports digestion and lowers the glycemic load or the rate carbs are digested. Enjoying low glycemic foods is beneficial for consistent energy and mental focus.
Choosing natural whole foods over man-made processed products is a healthy habit for improving your daily diet. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option to satisfy your sweet tooth without packing on the pounds.
Listed below are four berries to support your health and satisfy a sweet tooth. For maximum nutritional benefits, aim for 1 serving of fresh or frozen berries daily. Opt for “organic” to reduce pesticide exposure.
Blackberries: 3/4 cup (100 g) = 43 calories, 10 g carbs, 5 g fiber, 5 g sugars
Rich in the phytonutrient, anthocyanin that gives berries their dark color, blackberries are a great source of fiber, vitamin C, vitamin K, and manganese. They’re also a good source of vitamin E, folate, magnesium, potassium, and copper. Enjoy with creme fraiche or mascarpone.
Blueberries: 3/4 cup (100 g) = 57 calories, 14 g carbs, 2 g fiber, 10 g sugar
A true superfood, blueberries are an excellent source of antioxidants. They’re also rich in fiber, vitamin C, vitamin K, and manganese. Enjoy in a fruit salad, green drinks, or gluten-free pancakes.
Raspberries: 1 cup (100 g) = 52 calories, 12 g carbs, 6 g fiber, 4 g sugar
Filled with fiber, raspberries have a low glycemic load and a lower sugar content than most fruits. They’re also a good source of antioxidants, vitamin C, vitamin K, magnesium and manganese. Enjoy added to cottage cheese, yogurt or oatmeal.
Strawberries: 1 cup (144 g) = 46 calories, 11 g carbs, 3 g fiber, 7 g sugars
Containing 141 percent of the recommended daily value for vitamin C, strawberries provide an excellent immunity boost. They’re also a good source of fiber, folate, potassium, and manganese. Enjoy added to smoothies, on top of salads, or dipped in dark chocolate.
- Blueberries cooked in gluten-free pancakes
- Raspberries mixed with oatmeal and walnuts
- Blackberries layered in a vanilla almond parfait
- Strawberries blended in a chocolate protein shake
- Blueberries with a handful of walnuts
- Raspberries with cottage cheese
- Blackberries with a handful of pecans
- Strawberries with Greek yogurt and cinnamon
- Wild salmon salad with berries, walnuts, spinach and lime vinaigrette
- Berries dipped in melted dark chocolate
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