We’ll tell you which berries are especially beneficial for the body.
It is generally accepted that dried fruits, fruits and nuts are the healthiest snacks and a replacement for unhealthy snacks. But from the point of view of a sensible approach to food, this is not true, since in the first two cases the products are rich in fructose – one of the components of simple sugar. The ideal alternative to all of the above are berries with a low sugar content. Now, in the very harvest season, they can act as an affordable independent healthy dessert instead of cakes. Together with nutritionist Svetlana Bitt, we tell you which berries are worth adding to your diet this summer, and how else they can be useful for the body.
Sugar and fructose: what’s the difference?
First, let’s clarify that sugar (or sucrose) is a carbohydrate consisting of glucose and fructose. The latter has long been used as a sugar substitute because it is 1.5 times sweeter and has a low glycemic index. But according to modern data, fructose is not a healthy alternative to sugar:
- It disrupts the synthesis of the hormone leptin. It is responsible for regulating energy metabolism in the body and suppresses the feeling of hunger. That is, an evening apple with kefir will only “irritate” the stomach, and you will most likely eat something else soon.
- The caloric content of sugar and fructose is the same. It turns out that for the body there will be no difference between a bunch of grapes and a few pieces of chocolate.
- Fructose provokes the synthesis of purines. These are compounds that are broken down in the liver into uric acid, and in large quantities it increases the risk of developing gout. And this is far from the entire list of the dangerous effects of fructose on the body.
The substance can be synthetic – sugar substitutes, which are used in pure form to sweeten drinks and sweets, as well as for healthy desserts. But each of us often consumes it in its natural form – in fruits and berries, for example, in those that we will talk about below. Dietary fiber, vitamins and microelements help the body better absorb carbohydrates, so it is advisable to get it from fresh unprocessed products.
Why can’t you eat fruits and berries often?
The point is the general stereotype that the fruit and berry part of the diet is only beneficial for us and does no harm. In reality, 100g of banana contains about 3 spoons of sugar. Remember that fructose prevents leptin from being synthesized, and because of this, you will quickly get hungry and want to eat even more, and it will be increasingly difficult to stop due to the effects of sugar on the brain.
If you want to monitor your diet properly, give preference to berries to avoid a food breakdown. But it is necessary to know the limit.
The healthiest summer berries
We already know that sugar and fructose are equal in calories. Based on this, let’s see which berries contain the least sugar. The list is made from the highest concentration per 100g of product to the lowest.
Cherry (8.49g)
Cherry is a source of anthocyanins, antioxidants that protect cells from free radicals. They improve the condition and turgor of the skin. The product helps reduce blood pressure due to its high potassium content. A special plus for those who can’t sleep: it contains melatonin, a hormone that regulates the sleep-wake cycle.
Mulberry (8.10g)
In some regions of Russia it is also called mulberry. This very dirty berry has a pleasant balanced sour or sweet taste depending on the ripeness of the fruit.
A distinctive feature of this product is its high content of vitamins and minerals. These include vitamins A, C, E, K, as well as potassium, magnesium, iron and phosphorus. Particular attention should be paid to those who suffer from constipation – mulberries contain fiber, which improves bowel function.
Red currants are enriched with vitamin C, strengthen the immune system, help fight viruses and infections, and improve the condition of the skin. Potassium in the composition is an auxiliary means for regulating blood pressure. Another plus is that it maintains the cardiovascular system in good shape.
White currants are sweeter than red ones, but they are no less good. For example, due to vitamin K, the berry helps strengthen bones and improves blood clotting. It is suitable for people with a sensitive stomach due to its low acid content.
Strawberry (4.89g)
Another berry with a high content of vitamin C, which strengthens the immune system and protects against viruses. Strawberries also contain antioxidants that slow down the aging process of the skin and improve the complexion (it is not for nothing that they make rejuvenating masks from it).
Blackberry (4.88g)
Together with cherries, it is a real treasure trove of anthocyanins. The substances in the berry have anti-inflammatory properties and help improve vision. In addition, blackberries contain potassium, which has a positive effect on blood pressure and overall well-being.
Raspberry (4.42g)
Raspberries combine the benefits of vitamins C, E and K, as well as iron. Folic acid (a substance found in raspberries) is especially necessary for the body, as it helps synthesize neurotransmitters responsible for mood, appetite and sleep.
Another distinctive property of raspberries is their anti-inflammatory effect. Surely you have at least once drunk raspberry tea when you have a fever – a folk remedy that has been passed down from generation to generation. And of course, the product contains melatonin in small doses. It regulates the human circadian rhythm, helping to combat insomnia.
How to eat berries deliciously
Berries are wonderful in themselves, and the best option is, of course, to eat them in their pure form. Try to limit yourself to a portion of no more than 200-250g per day. You should not eat berries as a snack to control blood sugar.
Berries are a dessert, and the best solution is to eat a small bowl after the main meal. This way, you will better control your appetite and avoid breakdowns. Enjoy a bright dessert, but do not forget about a sense of proportion.