The black ones are quite prevalent, but red chokeberries are harder to find. There are two different types of chokeberries: red and black. People, those with metabolic syndrome, and people who smoke.Chokeberries (also known as ‘Aronia’) are native to North America, and they have a unique but astringent taste ( 17). Have been found to improve arterial function in several studies in healthy Arterial function improved similarly in people who consumed baked or freeze-dried berries ( 57). One study found that although baking blueberries reduced their anthocyanin content, total antioxidant concentrations remained the same. Baked berry products are considered processed, whereas freeze-dried berries are not. Though fresh berries are considered healthiest, berries in processed form may still provide some heart-healthy benefits. 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 ( 56). This is referred to as endothelial dysfunction, a major risk factor for heart disease ( 51).īerries have been found to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome, and people who smoke ( 29, 52, 53, 54, 55, 56). They help control blood pressure, keep blood from clotting, and perform other important functions.Įxcessive inflammation can damage these cells, inhibiting proper function. The cells that line your blood vessels are called endothelial cells. In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries. Allergic reactions to strawberries are most common.Ĭan be enjoyed on most diets, as they’re low in calories and carbs and widely 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. When they’re not in season, frozen berries can be purchased and thawed as needed. Organic and wild berries are now widely available in many parts of the world. Liberal amounts of berries can be incorporated into paleo, Mediterranean, vegetarian, and vegan diets.įor people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts. Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation.įor example, a half-cup serving of blackberries (70 grams) or raspberries (60 grams) contains less than 4 grams of digestible carbs ( 18, 19). 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.īecause of their low net carb content, berries are a low-carb-friendly food.Ĭontain fiber, which may increase feelings of fullness, as well as reduceĪppetite and the number of calories your body absorbs from mixed meals.īerries can be included in many kinds of diets. Blueberries: 14.5 grams of carbs, 2.4 of which are fiber.Strawberries: 7.7 grams of carbs, 2.0 of which are fiber.Blackberries: 10.2 grams of carbs, 5.3 of which are fiber.Raspberries: 11.9 grams of carbs, 6.5 of which are fiber.Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries ( 18, 19, 20, 21): 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. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day ( 17). What’s more, fiber helps reduce the number of calories you absorb from mixed meals. This may decrease your calorie intake and make weight management easier ( 15, 16). 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. Berries are a good source of fiber, including soluble fiber.
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