Eat a handful of antioxidant-rich berries every day for a healthier and longer life!
With summer approaching berries seem to be everywhere…grocery stores and local Farmer’s market all at great prices too! I love to add a few raspberries or blueberries to my oatmeal, blend up a strawberry smoothies and even add them to my salads!
Even though whole fruits contain a natural sugar they can still spike your blood sugar. Try making protein the focus of each a meal and consume a half cup of fruit for the daily antioxidant impact. Everything in moderation right!
Natural Sugar is Okay Right?
To help keep your blood sugar and insulin levels from spiking, refer to the Glycemic Index (GI) and Glycemic Load (GL) for guidelines on which whole foods are best for you to eat.
Glycemic Index (GI) measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods like white potatoes turn into blood sugar very quickly. Good choices are foods with a GI under 55.
Glycemic Load (GL) measures the amount of carbohydrate in each serving of food. Good choices are foods with a GL under 10. Foods with a GL above 20 will cause blood sugar and insulin spikes.
Examples of what fruits to avoid are watermelon with a high GI of 72 and peaches, canned heavy syrup with a GL of 28.
Here’s a great site to learn more about Glycemic Index from Diabetes.org.
Best Antioxidant-Rich Berries
Antioxidant-rich berries are known for their anti-aging, anti-cancer and anti-inflammatory benefits. They are low in saturated fat, cholesterol and sodium and are a good source of fiber.
Blueberries are the most powerful antioxidant fruit! Resveratrol found in blueberries has been known to improve heart health, boost eye health, lower blood-sugar, reduce inflammation and lower cancer risk. It is a good source of Vitamin C, Vitamin K and Manganese. Their GL is 6.
Strawberries serve as a potent antioxidant in protecting the body’s cells. They have been shown to reduce inflammation in rheumatoid arthritis and protect against macular degeneration of the eye. It is a good source of Folate, Potassium, Vitamin C and Manganese. Their GL is 3.
Raspberries provide high amounts of insoluble fiber thanks to those little seeds. The soluble fiber pectin in raspberries help control cholesterol levels. This fruit is packed with trace mineral manganese to help burn fat. It is a good source of Calcium, Magnesium, Vitamin K, Vitamin C and Manganese. Their GL is 3.
Cranberries contain flavonoid tannins which prohibit bacteria and promote urinary tract health. They may help reduce GI diseases including peptic ulcers and gastric cancer, maintain heart health and are an important cancer-fighting antioxidant. It is a good source of Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin C and Manganese. Their GL is 2.
Blackberries rank high for antioxidant power with the phenolic flavonoid phytochemicals compounds like tannins, quercetin and cyanidins. These compounds protect against aging, inflammation and cancer. It is a good source of Vitamin E (Alpha Tocopherol), Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese. Their GL is 4.
Benefits of Antioxidants
Antioxidants help keep our body healthy and our cell structure young. They help protect the cells and prevent oxygen damage in the body’s organs. They scavenge free radicals and reactive oxygen that play a role in aging and chronic diseases.
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Heal your body naturally from the inside out with nutrition and live young every day!
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Cheers to a Healthy Life!