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Natural Weight-Loss Food: Blackberries
Anyone who's experienced summer in the country knows the joys of picking blackberries. What luck that these luscious berries are good for you, too. These juicy, plump blackberries are low in calories (a cup has approximately 70 calories) so you can fill up on these flavorful berries without sabotaging your weight-loss goals.Health Benefits
These delightful berries are packed with pectin. By dissolving in water and forming gels that tie up blood sugar and cholesterol, pectin helps keep blood-sugar levels on an even keel.
Two-thirds of blackberries' fiber is insoluble, the kind that keeps your digestive tract running smoothly. It absorbs water and swells, speeding stool and toxins through your system. Blackberries also contain a monster amount of manganese, which is important for keeping bones strong.
Blackberries have a number of phytochemicals. These include flavonoids, which strengthen blood vessels and capillaries; ellagic acid, which has antioxidant, antiviral, and antibacterial properties; and anthocyanins, which may help prevent cancer.
Selection and Storage
Blackberries are often confused with black raspberries and related hybrids. The loganberry is a cross between a blackberry and a raspberry. The boysenberry is a cross between a blackberry, a raspberry, and a loganberry. Indulge in blackberries in season. Though never truly economical, they are less expensive in summer. Look for berries that are glossy, plump, deep-colored, firm, and well-rounded. The darker the berries, the riper and sweeter they are. Avoid baskets of berries with juice all over the bottom--a sure sign of crushed berries. Refrigerate blackberries, but don't wash them until you're ready to eat them; otherwise they'll get moldy. Use within a day; they do not last long. For a midwinter pick-up, try freezing the berries: Arrange washed berries in a single layer on a baking sheet, cover, and freeze. Once they are frozen, place them in an airtight container and thaw them as needed.
Serving Size: 3/4 cup Calories: 46 Fat: <1 g Saturated Fat: 0 g Cholesterol: 0 mg Carbohydrate: 10 g Protein: 1 g Dietary Fiber: 6 g Sodium: 1 g Vitamin C: 23 mg Manganese: <1 mg Potassium: 175 mg Carotenoids: 265 mcg |
Do not overhandle blackberries; their cells will break open and they will lose juice and nutrients. Wash them gently under running water, drain well, and pick through to remove stems and berries that are too soft.
Who can resist a simple bowlful of fresh berries for breakfast or a snack? You may need to sprinkle them with a little sugar if they are too tart, but go easy or you'll lose their natural low-calorie benefit. And forgo the cream -- try fat-free milk. Served over sorbet, blackberries make a divine low-fat dessert. Don't forget the low-sugar jams. Use them instead of butter or margarine on toast and muffins for the perfect fat-fighting spread.
Berries are among the best fruits on the planet. Not only do they taste great, but they are densely packed with a variety of potent phytochemcials that can do wonders to normalize and improve health. High in fiber and relatively low in sugar, blackberries are a great choice to help you stick to your weight-loss plan.
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