Raspberry is the best berry for weight loss, says Dietitian. If you’re on a weight loss journey, they’re an important fruit to have in your fridge.
Summer is the season of berries—and there are so many to choose from to sprinkle on your morning granola, snack on midday, mix into a filling smoothie, or add to a fruit crisp. These small fruits pack a serious health punch.
“Berries are one of the most nutritional dense fruits,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They are loaded not only with vitamins, minerals, and antioxidants but also with fiber!”
And if you’re on a weight loss journey, they’re an important fruit to have in your fridge. That’s because berries really beat all other fruits when it comes to dietary fiber content.
“Fiber is one essential nutrient you need to include more of in your diet when you are looking to lose weight,” explains Ehsani. “Berries provide feelings of fullness, as fiber-rich foods are digested at a slower rate than foods lower in fiber. This can help you from overeating at meal times and prevent you from reaching for more snacks throughout the day as well.”
She adds that foods rich in dietary fiber like berries provide a slow release of energy into your bloodstream over time, which keeps your blood sugar more stable.
“More balanced blood sugar prevents falls or dips, which is also important when trying to lose weight,” says Ehsani.
With that in mind, Ehsani says that the best berry to keep on hand if you’re trying to lose weight is raspberries.
1. Raspberry nutrition facts
Raspberries are a delicate fruit with a tart flavor and velvety texture. The most common type of raspberry is the red raspberry, but raspberries can also be black, purple, and golden. It should be no surprise that raspberries are considered a superfood, as they are rich in fiber and heart-healthy antioxidants.
One cup of fresh raspberries (123g) provides 64 calories, 1.5g of protein, 14.7g of carbohydrates, and 0.8g of fat. Raspberries are an excellent source of vitamin C and fiber. The following nutrition information is provided by the USDA.
Calories: 64
Fat: 0.8g
Sodium: 0mg
Carbohydrates: 14.7g
Fiber: 8g
Sugars: 5.4g
Protein: 1.5g
Vitamin C: 32.2mg
Magnesium: 27.1mg
Carbs
Raspberries are low in carbohydrates compared to many other fruits. There are under 15 grams of carbohydrates per cup, with an impressive 8 grams coming from fiber. Just 5.4 grams are from natural sugar.
The glycemic index of raspberries is 25, and the glycemic load is 2. Berries, in general, are considered one of the better fruit choices for anyone who is watching their blood sugar.
Fats
Raspberries contain minimal fat, less than 1 gram per cup. The majority of fatty acids in raspberries are polyunsaturated.
Protein
Raspberries are not a significant source of protein. They contain 1.5 grams per cup.
Vitamins and Minerals
Raspberries are rich in many essential vitamins and minerals. For vitamins, raspberries have vitamin C, most of the B-vitamins (especially folate), vitamin A, vitamin E, and vitamin K. The minerals in raspberries include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.
2. How raspberries can support your weight loss journey?
“The reason raspberries are so high in dietary fiber is because the berry actually is composed of mainly little seeds,” says Ehsani. “One cup of raspberries contains 53% of your daily value of vitamin C, helping you support your immune system at the same time!”
She adds that most of the carbohydrates in raspberries are coming from the fiber, making them a naturally low carbohydrate food, which can assist when trying to lose weight. And since one cup of berries is under 100 calories per cup, they’re also a healthy low-calorie option when you’re trying to lose weight.
“Eating nutrient-dense, low-calorie foods like raspberries can be the perfect substitute when you’re craving something sweet, but looking for it not to pack too many calories,” adds Ehsani. “You can eat more of the low-calorie food in place of the higher-calorie ones.”
3. Some health benefits of raspberries
Promotes heart health
Red raspberries improve endothelial function and reduce hypertension. Given raspberries’ naturally high fiber content, it’s no surprise that they also help keep cholesterol levels down.
The vitamins in raspberries, including vitamin C and folate, reduce oxidative stress and lower the risk of stroke. Furthermore, raspberries are a good source of potassium, a key electrolyte for lowering blood pressure.
Improves bone strength
Raspberries are a natural source of resveratrol, the compound typically associated with the health benefits of red wine. Multiple studies have shown beneficial effects on bone strength in response to resveratrol, including the induction of osteogenesis (new bone formation) and the inhibition of natural bone degradation. Raspberries also provide some bone-building calcium.
Supports healthy weight management
Raspberries are high in fiber and low in calories. Eating 2 cups of fresh raspberries amounts to just 120 calories and a large bowl of filling, delicious fruit. The fiber in raspberries supports weight loss in two ways: reducing the number of calories absorbed and improving satiety.
May help relieve arthritis pain
Pain and inflammation are two main issues associated with arthritis. Pomegranates and berries show promising effects for the alleviation of arthritis symptoms. The polyphenols in raspberries have anti-inflammatory effects. Darker berries have a higher concentration of polyphenols, so black raspberries might be an even better choice than red raspberries for this purpose.