Nutrition alert: Raspberries (100 grams) contain…

Raspberries are beautiful, vibrant red colour fruits that offer delicious sweet-tart flavour and are loaded with nutrients as well. They are good for heart health, have anticancer properties, can help manage arthritis, are low in calories and can help manage weight. Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad told indianexpress.com, “Raspberries come with multiple health benefits and are a good addition to a balanced diet. They can be enjoyed in various ways, such as adding them to smoothies , salads, yogurt, or eating them fresh”.

Nutritional profile of raspberries

The nutritional profile of raspberries per 100 grams can vary slightly depending on the variety and ripeness. Dr Sushma shared it as:

Calories: 52
Carbohydrates: 12.3 grams
Dietary fibre: 6.5 grams (26% Daily Value (DV))
Sugars: 4.4 grams
Protein: 1.2 grams
Fat: 0.7 grams
Vitamin C: 26% DV
Vitamin K: 7% DV
Vitamin E: 5% DV
Manganese: 41% DV
Folate: 5% DV

Raspberries are also rich in various antioxidants , such as anthocyanins, ellagitannins, and quercetin.

Health benefits of raspberries

Raspberries offer several health benefits. Dr Sushma shared:

1. Rich in antioxidants: Raspberries are packed with antioxidants that help combat oxidative stress, reduce inflammation, and protect against chronic diseases, such as heart disease and certain cancers .

2. Has anti-inflammatory properties: The antioxidants in raspberries have anti-inflammatory properties, which can benefit overall health and potentially assist in managing conditions like arthritis.

Raspberries are packed with antioxidants that help combat oxidative stress, reduce inflammation, and protect against chronic diseases, such as heart disease and certain cancers. (Pic source: Pixabay)

3. Good for digestion: Raspberries are an excellent source of dietary fibre . Fibre promotes healthy digestion, supports regular bowel movements, and aids in weight management by promoting feelings of fullness.

4. Helps regulate blood sugar levels: Despite containing natural sugars, raspberries have a relatively low glycemic index, meaning they have a minimal impact on blood sugar levels. The fibre in raspberries helps slow down the absorption of sugar into the bloodstream, making them a suitable choice for individuals with diabetes when consumed in moderation.

5. Help in weight management: Raspberries are low in calories and high in fibre, making them a valuable addition to a weight loss journey. The fiber content helps control appetite, promotes satiety, and may contribute to reduced overall calorie intake.

6. May improve heart health: The combination of antioxidants, fibre, and other beneficial compounds in raspberries may contribute to improved heart health by reducing the risk of cardiovascular diseases, such as heart attacks and strokes.

Are raspberries good for diabetics?

Raspberries can be a good fruit option for individuals with diabetes when consumed as part of a balanced diet and in moderation. Despite containing natural sugars, raspberries have a relatively low glycemic index , meaning they cause a slower and steadier rise in blood sugar levels compared to high-glycemic-index foods. The fibre content in raspberries further helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. However, it’s essential for individuals with diabetes to monitor their blood sugar levels and consult with a healthcare professional or registered dietitian for personalised advice.

raspberries have a relatively low glycemic index, meaning they cause a slower and steadier rise in blood sugar levels compared to high-glycemic-index foods — Raspberries have a relatively low glycemic index, meaning they cause a slower and steadier rise in blood sugar levels compared to high-glycemic-index foods. (Pic source: Freepik)

Can raspberries help manage arthritis?

Raspberries may provide some benefits in managing arthritis due to their anti-inflammatory properties. “The antioxidants in raspberries can help reduce inflammation in the body, which is a common symptom of arthritis. However, it’s important to note that raspberries alone cannot cure or treat arthritis,” said Dr Sushma.

She added, “Including raspberries as part of an overall healthy diet that incorporates a variety of anti-inflammatory foods, such as fruits, vegetables, whole grains, and omega-3 fatty acids , may help support joint health”.

Including raspberries as part of an overall healthy diet that incorporates a variety of anti-inflammatory foods, such as fruits, vegetables, whole grains, and omega-3 fatty acids, may help support joint health. (Pic source: Freepik)

It’s advisable for individuals with arthritis to consult with their healthcare provider or a registered dietitian for a comprehensive approach to managing the condition.

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Things to keep in mind

Below are things to keep in mind when including raspberries in your diet. They are:

– Moderation: While raspberries are nutritious, it’s important to consume them in moderation as part of a well-balanced diet. A varied intake of fruits and vegetables is crucial for obtaining a wide range of nutrients.

– Allergies or sensitivities: Some individuals may be allergic to raspberries or have sensitivities to certain compounds found in them. If you experience any adverse reactions, such as itching, swelling, or difficulty breathing, seek medical attention immediately.

– Pesticide exposure: Raspberries are often grown with the use of pesticides. Whenever possible, choose organic raspberries or ensure you wash them thoroughly before consumption to minimise pesticide exposure.

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– Individual dietary needs: Consider your individual dietary needs and any specific recommendations from your healthcare provider. They can provide personalised advice based on your health condition, medications, and overall nutritional requirements.