Cool Fitness Benefits of Raspberries

Super low in sugar

Juicy raspberries are one of the lowest-sugar fruits, at just a few grams per cup fresh, compared to about twenty grams in a medium apple. This makes them a great option for anyone with a sweet tooth who wants to minimize their overall sugar intake.

They’re rich in anti-aging antioxidants

Raspberries are antioxidant powerhouses. These health-protective compounds have been tied to lower rates of cancer, diabetes, and obesity. Raspberry antioxidants also help reduce inflammation, a known trigger of premature aging. The natural protective substances in raspberries are also linked to better DNA repair and blocking enzymes that trigger arthritis pain.

They can protect from cancer

Raspberry antioxidants and anti-inflammatory compounds are associated with cancer protection by reducing the reproduction of cancer cells. However, research also shows that the phytonutrients in raspberries, such as ellagitannins, may actually help rid cancer cells by signaling apoptosis, or programmed cell.

Raspberries are high in fiber

A cup of raspberries packs an impressive 6 grams of dietary fiber, a third of the daily minimum goal. This high-fiber content also reduces raspberries’ net carb content to about 7 grams per cup (since our bodies aren’t capable of digesting and absorbing fiber). That fiber also contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. Raspberry fiber also helps beneficial gut bacteria flourish. The latter are linked to stronger immunity and a more positive mood.

They may help prevent diabetes

A new study from the Illinois Institute of Technology randomly assigned 32 adults. Each meal was similar in calories and macronutrients, but they had different portion sizes of frozen red raspberries: One meal contained no raspberries, the second included a cup, and the third provided cups.

Researchers found that for those who were at risk of diabetes, eating more raspberries reduced the amount of insulin needed to manage blood sugar levels. In fact, blood sugar was lower in those who downed more than one cup of red raspberries compared to those who ate none.

Raspberries improve brain and memory 

Raspberries help counter oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body’s ability to fight off their harmful effects. Because oxidative stress is a causative factor in diseases like Alzheimer’s and Parkinson’s, raspberries are a top brain-supporting food. The flavonoids in berries have also been shown to help improve coordination, memory, and mood. And berries help with general brain “housekeeping” by clearing out toxic proteins tied to brain dysfunction.

Raspberries are super nutritious!