This article was
originally part of my article on our favorite morning smoothie
recipes, but once that article hit six pages in length I decided that
the health benefits of eating berries and why they should be
incorporated into your LCHF / Keto eating regimen needed it's own
article, and rightly so. Berries contain large amounts of healthy
vitamins and antioxidants in a small package making them an important
super food that everyone should have in their diet. According to the
American Institute of Cancer Research (AICR) “When it comes to
cancer prevention, berries are among the more diverse and powerful
members of the fruit family. AICR’s expert report and its updates
show that eating a diet high in fruit reduces the risk of cancers of
the esophagus, lung, stomach, mouth, pharynx and larynx.”
While there are a
lot of different berry options available to American consumers, I
have listed in this article the most common types of berries one
would find in their local supermarket. Yes, there are some berries
that have been left out of this article, but these are our favorites
and that ones that are easiest to acquire for most consumers. We are
fortunate that we grow our own blackberries (which we freeze) and a
small amount of strawberries on our homestead, but we purchase frozen
blueberries and some strawberries from our local supermarket to go
into our smoothies. While I am sure that fresh berries are a better
option, frozen berries are quite a bit more convenient. Having said
that if you get the opportunity to purchase fresh berries on sale,
you can freeze them yourself to keep them increase their shelf life.
Blackberries
Blackberries are
high in vitamins A, B9 (folate), C, E, K, manganese, and ellagic
acids. In addition, they have high levels of the soluble fiber which
has been linked in many studies to lower cholesterol. According to
studies performed at Ohio State University, blackberries contain
powerful antioxidant (polyphenol) that may lower your risk for
cardiovascular disease as well as cancer fighting compounds that may
reduce the risks of certain types of cancer.
1 cup – Calories
62, 6 net carbs
¾ cup – Calories
46.5, 4.5 net carbs
½ cup – Calories
31, 3 net carbs
¼ cup – Calories
15.5, 1.5 net carbs
Blueberries
Like blackberries,
blueberries contain not only powerful antioxidants, but high amounts
of phyonutrients that work to neutralize free radial tissue damage as
well as being an excellent source of vitamins C, K, and dietary
fiber. According to research from Tufts University, blueberries rank
at the top of the list when it comes to their antioxidant
capabilities when compared to other berries. The AICR states, “We
now know that blueberries are one of the best sources of
antioxidants, substances that can slow the aging process and reduce
cell damage that can lead to cancer.” Blueberries also contain
flavonoids (anthocyanins) that make the arteries more elastic which
lower blood pressure, and may prevent plaque buildup.
1 cup – Calories
85, 17 net carbs
¾ cup – Calories
63.75, 12.75 net carbs
½ cup – Calories
42.5, 8.5 net carbs
¼ cup – Calories
21.25, 4.25 net carbs
Raspberries
Like Blackberries,
raspberries are high in vitamins B9, C, E, manganese, magnesium, and
dietary fiber as well as polyphenols that help to reduce
cardiovascular disease. In fact, ½ cup a a day will supply you with
25% of your recommended intake of both vitamin C and manganese. “The
high polyphenol content of raspberries may also reduce the risk of
cardiovascular disease by preventing platelet buildup and reducing
blood pressure via anti-inflammatory mechanism” (Ware, 2016). Many
sources also suggest that the same polyphenols that protect against
heart disease may also slow the growth of esophageal, lung, mouth,
pharynx, endometrial, pancreatic, prostate, and colon cancers.
1 cup – Calories
65, 7 net carbs
¾ cup – Calories
48.75, 5.25 net carbs
½ cup – Calories
32.5, 3.5 net carbs
¼ cup – Calories
16.25, 1.75 net carbs
Strawberries
Strawberries contain
high levels of vitamins B6, B9, C, E, K, and manganese as well
ellagic acid, and are a good source of dietary fiber. Current
research suggest that ellagic acid uses a variety of approaches to
slow the reproduction of cancer cells by not only acting as an
antioxidant, but by deactivating specific carcinogens that may cause
cancer. Studies conducted at Cornell University “demonstrated that
strawberries stopped the proliferation of HepG(2) liver cancer cells.
Another study showed that a substance found in the berry called
isothiocyanate inhibited esophageal cancer” (Edward, 2015). In
addition, strawberries like blueberries contain flavonoids
(anthocyanins) that make the arteries more elastic which lower blood
pressure. Like raspberries, the high levels of polyphenols in
strawberries may reduce the risk of plaque buildup in the arteries.
1 cup – Calories
54, 10 net carbs
¾ cup – Calories
40.5, 7.5 net carbs
½ cup – Calories
27, 5 net carbs
¼ cup – Calories
13.5, 2.5 net carbs
Conclusion
As you can see
berries should be an integral part of your LCHF and Keto eating
regimen, although they should be consumed in moderation, especially
if you are on a strict (< 20 grams of carbohydrates per day) LCHF
/ Keto regimen. While berries have many great properties, the one
caveat of course is that some berries are higher in carbohydrates
than others due to their natural sugar content. Blueberries for
example are rated the highest in their vitamin and antioxidant
properties, but they also contain the most carbohydrates at 17 net
carbs per cup, while blackberries contain the least amount with only
6 net carbs per cup.
According to the
Diet Doctor website, a recommended serving size for berries by 100
grams or 3.5 ounces by weight, which comes out the be about ¾ cup
when using a measuring cup. Many people eat their berries with
whipped cream (made with heavy whipping cream and sweetener), but we
eat our berries almost exclusively in our morning smoothies, which of
course is where this originally article evolved from. As always, I
hope that you have found this article informative and beneficial for
you and your family, if so please take the time to share it with your
friends so that they can benefit as well. Don't forget to follow us
on out Facebook Page 'CulinaryYouLCHF' or add us to your circle
Google+.
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References:
Berries: Sweetening
Cancer Prevention, AICR Cancer Research Update. September 25, 2012.
Accessed March 25, 2017
Dr. Group, Edward,
DC, NP, DABN, DCBCN, DABFM, Seven Berries You Should Eat Everyday,
October 14, 2015. Accessed March 27, 2017
Eat Blueberries And
Strawberries Three Timer Per Week, Harvard Health Publications,
Harvard Medical School, July, 2013. Accessed March 23, 2017.
Macha, Ashley, 6
Healthiest Berries For Women's Hearts, Health.com, Accessed March 26,
2017.
Top 5
Cancer-Fighting Fruits Of Summer, AICR Cancer Research eNews, August
1, 2012. Accessed March 25, 2017.
Ware, Megan, RDN LD,
Raspberries: Health Benefits, Nutritional Information, Medical News
Today, July 21, 2016. Accessed March 18, 2017.
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