Raspberries are considered a low glycemic fruit due to the high fiber + low sugar content meaning it’s great for those of you watching your blood sugar or overall carbohydrate intake.
Raspberries are a great fruit thanks to their high nutrient content and fiber. They’re also lower in sugar than most fruits making them very friendly for most diets including diabetes or lower carbohydrate diets regarding fat loss. Raspberries are sweet, juicy, and have a slightly tangy flavor to them. They’re incredible to consume fresh, but frozen works just as well in most recipes.
How to Use:
Use however you enjoy using fresh or frozen fruit. Try adding them to smoothies, porridges, oatmeal, baked goods like muffins or cookies, pancakes, or topped on a salad.
Nutrient Breakdown of Raspberries:
*per 1 cup
Fiber | 1 cup of raspberries contains 8g fiber
Carbohydrates | 1 cup of raspberries contains 15g of carbohydrates (5g coming from sugar)
Vitamin C | 54% DV
Vitamin K | 12% DV
Folate | 6% DV
Magnesium | 7% DV
Manganese | 41% DV
Antioxidants | anthocyanins, flavonols, flavanols, tannins, resveratrol, catechins, etc.
A compound in raspberries may also help fight obesity by increasing our metabolism in fat cells, a phytonutrient called rheosmin (a.k.a. raspberry ketones). These ketones work by increasing the enzyme activity, which may help our bodies with overall fat metabolism and less likely to store fat, utilize fat stores, and reduce inflammatory molecules from fat cells. Although further research is needed in this area (dosages were used with rat models at very high doses). Raspberries are also a cancer-fighting berry due to its vitamin C content, antioxidant content, and fiber.
Where to Purchase:
Health food stores, grocery stores, or farmers markets. Choose organic as much as possible when raspberries not only to reduce pesticide residue but organic raspberries have been shown to contain higher antioxidant levels than conventional counterparts.
Tips and Tricks:
Like most fruits, raspberries tend to ripen fairly quickly. If they’re getting “too” ripe before you’re able to eat them simply freeze them for later. Add to smoothies!