Somewhere along the way, fruit started to get a bad reputation of negatively affecting blood sugar levels. Diabetics were told to stay away from fruit, and dieters began to blame it as thwarting their weight-loss efforts. As usually happens, things were blown way out of proportion.
Fruit in its whole form is a powerful storehouse of many essential vitamins and antioxidants. Berries in particular are little jewels of nutrition that can make big differences in your health if you consume them every day.
Action – Sometimes when things seem to be too simple, we decide that they can’t hold much value. The idea of adding a cup of berries to your diet may not seem like much, but you will be pleasantly surprised at how they can make you feel. Berries are easily digested and well-tolerated by most people, and even those with blood sugar concerns are assured that berries are one of the friendliest forms of fruit for them to eat.
Steps – Find a berry or two that you enjoy. From strawberries to raspberries, blueberries to grapes, berries all offer different nutritional profiles and multiple benefits. More exotic berries like açai and goji are purported to have many healing properties. The bright colours of berries hint at the antioxidants contained within, and they are a wonderful source of fibre.
Eating a bowl of berries in the morning instead of a muffin or sugary cereal can both satisfy your sweet tooth and prevent the mid-morning crash caused by fluctuating blood sugar levels. Berries digest very quickly when eaten on their own, but you can add them to oatmeal or mash and eat them in the form of a homemade jam that isn’t full of sugar like most store-bought ones are.
Why It Makes You Feel Better – Because berries are high in vitamin C, fibre, and antioxidant polyphenols, they may help reduce and prevent many symptoms of chronic diseases. Blueberries, for instance, are full of anthocyanin which may reduce oxidative stress, lowering the risk of heart disease. They may also have a positive effect on brain function. Raspberries and strawberries are also good for heart health, and may reduce inflammation. Goji berries are full of vitamin A and may support eye health as we age.
Plus, berries are delicious and easy to eat. Most berries are heart protective, helping to lower blood pressure and cholesterol and reduce oxidative stress. They also replace a desire to eat sugary snacks, so as a substitute for dessert they can keep your diet on the healthy side.
Example – Frozen berries are affordable and easy to find. You can blend them in smoothies or put them in a bowl and let them thaw before eating. Fresh berries are plentiful in the summer months and make great snacks. It isn’t difficult to add a cup of berries to your diet every day, and by trying different ones you ensure that you are getting a wide variety of benefits.
Keep berries on hand year-round to support you in your desire to feel better every day. Grab a handful and throw them in a blender to make a quick, refreshing drink or make them a go-to snack to satisfy a sweet tooth. Find a way to get more into your diet, and your body will thank you.