Raspberries are definitely my favorite fruit in the world! I absolutely love their delicate flavor and contrast of the soft fruit with the crunchy seeds. I love raspberries plain, over yogurt, in a smoothie, in jam and more! I was pleasantly surprised when I found out that raspberries are chock full of fiber! You can eat an entire cup of raspberries for only 64 calories and 8 grams of fiber! There are two things that I try to eat a lot of every day: fiber and protein. I think that incorporating those two nutrients are the secret to staying full and satisfied. I always thought that “high fiber” foods were ones that tasted like wood bark, like All Bran cereal. I had no idea that raspberries are actually one of the highest fiber foods on the planet (respectively speaking, calorie for calorie. For example, you would have to eat 100 calories of black beans for the same amount of fiber.)
The health benefits or raspberries are outstanding and the high fiber is just the beginning! Raspberries are full of calcium, magnesium, phosphorus, potassium, vitamin C and vitamin K.
Are you watching your carbs? If so, I have some great news! While you typically have to cut out many fruits when you are trying to keep your carbs down, raspberries are not one of them. Raspberries have only 7 grams of “net” carbs.
Raspberries are also one of the best sources of ellagic acid, also found in strawberries and cherries. Ellagic acid has been shown to inhibit the growth of tumors.
Want to hear something interesting that I found out? Normal cells have a life cycle of 120 days, but cancer cells actually multiple instead of dying. This is why it seems that cancer spreads so quickly, while your normal healthy cells are dying, the cancer ones are actually multiplying and taking over. Now here is something even more interesting, the ellagic acid actually kills those cancer cells, without touching the healthy ones, therefore helping prevent the spread of cancer. Even chemotherapy and radiation can’t do that…….they both kill the cancer cells and healthy ones.
No one has said that ellagic acid can cure cancer, but the American Cancer Society is devoting a lot of research to this area and has published many studies, including “The American Cancer Society’s Guide to Complementary and Alternative Cancer Methods” that explore this research.
Raspberries also contain anthocyanins, the second highest of any fruit (coming in behind cherries,) and they have significant antioxidant activity as well as inhibiting cyclooxygenase, which signals pain and inflammation.
The only downside to raspberries is that they are on the top twelve list of the most contaminated (with pesticides and agricultural chemicals) fruits and vegetables. You may want to consider buying organic to lower your risk of exposure to those chemicals.
My favorite afternoon snack is a raspberry and yogurt parfait. It is super easy to make and is loaded with fiber and protein!
- Non-fat plain Greek Yogurt
- Kashi GoLean cereal
- Place two spoonfuls of Non-fat plain Greek Yogurt in the bottom of a tall glass
- Sprinkle berries over the yogurt
- Add a tablespoon of Kashi cereal on top
- Repeat the layers and enjoy!