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If I had a choice, I would choose a berry over any other type of fruit. Blueberries, strawberries, blackberries: bring them. So it was an easy yes when I was asked to eat raspberries every day for a week. They’re flavorful, versatile, and packed with plenty of nutritional benefits.
Health Benefits of Raspberry
Berries are a perfect example of good things presented in small packages. To start, raspberries are among the best sources of dietary fiber, with 8 grams per cup fresh fruit.
“Fiber promotes a healthy gut microbiome, helping to feed beneficial gut bacteria and boosting anti-inflammatory processes,” explains Avery ZenkerRD, MAN, registered dietitian on the My Crohn’s and Colitis team. “One cup of raspberries can provide 20 to 38 percent of the recommended daily fiber intake. Adding one cup of raspberries to the day would bring the average adult significantly closer to their daily fiber goal.”
Raspberries are basically a multivitamin on their own, like they contain a bunch of important nutrients: vitamin C, vitamin K, iron, magnesium, potassium and calcium.
They are also full of powerful polyphenols, especially ellagitannins and anthocyanins, which have antioxidant and anti-inflammatory properties. Anthocyanins also have protective effects on the heart. Research has shown that they can help lower levels of “bad” LDL cholesterol.
Additionally, these polyphenols also contribute to a healthy gut microbiome. “Polyphenols present in raspberries could promote the growth of beneficial gut bacteria and inhibit the growth of specific bacteria that may play a role in brain inflammation,” explains Amanda SaucedaMS, RD, Registered Dietitian specializing in gut health. “In fact, we think that the polyphenols more than fiber This is why raspberries promote good intestinal bacteria and have a prebiotic effect.
Moreover, raspberries don’t contain much natural sugar (only about 5 grams per cup), they are therefore considered a low glycemic index food. For comparison, a cup of sliced banana contains about 18 grams of natural sugar and a cup of sliced apple contains approximately 13 grams. Anthocyanins also come into play here. Some laboratory studies have shown that anthocyanins increase insulin secretion and influence the genes responsible for GLP-1, explains Sauceda.
“The high fiber content combined with low carbs and sugar makes raspberries a great choice for supporting healthy blood sugar levels, especially for people with insulin resistance like type 2 diabetes,” adds Zenker.
What happened when I ate raspberries every day
To kick off Raspberry Week, I went straight to the supermarket to stock up on fresh produce. Berries (especially organic ones) are notoriously expensive, so I was grateful that my store was having a berry sale that day. This meant I “only” spent $22 on my raspberry harvest. When I got home, I carefully tossed them all into a large bowl of water with a little vinegar to soak, then rinsed them a few times. After that, they went straight into my OXO Good Grips GreenSaver Produce Keeper, which I swear keeps berries fresh longer. They stayed in good shape all week.
That first day I ate raspberries the simplest way: raw, all by themselves. I measured out a 1 cup serving and snacked on them while I made dinner. To be honest, I couldn’t finish the whole cup. They filled me up pretty quickly. Even though I was hungry before I started cooking, I was too full to finish my dinner.
The other days I used frozen raspberries in smoothies with protein powder or mixed fresh raspberries in greek yogurt for a light office lunch. I also made a raspberry and chia jam (using this recipe directly from Good housekeeping!), which I spread on a layer of cream cheese on whole grain toast.
For a healthy evening, one evening, my partner and I mix fresh raspberries in pots of vanilla vegetable yogurt, garnish them with a layer of melted chocolate chips, and I put them in the fridge for about 20 minutes so the chocolate could harden, Magic Shell style. Another night I drank a small bowl of fresh raspberries with chocolate chips nestled inside each one. I can confirm: The raspberry-chocolate pairing is a match made in heaven.
I haven’t noticed any major health changes, but my digestion seemed to be better. I find raspberries very filling (probably thanks to all that fiber), and I had to spread out my one-cup serving throughout the day. Unless I’m starving, I’m not sure I could eat a full cup in one sitting.
But Raspberry Week had another unexpected benefit: because I regularly ate raspberries and the refrigerator was full of them, my 11 year old son (for whom raspberries were love at first sight) also ate more during the week. They had already been washed, making it easy for him to grab some from the container for a healthy snack whenever he felt like it.
How to eat more raspberries
Raw, frozen, blended, baked: there are many ways to incorporate more raspberries into your diet. Sauceda also makes raspberry chia jam and pours it over yogurt, ice cream, and into overnight oats. She garnishes her morning birch muesli with fresh berries. She also recommends mixing raspberries with cottage cheese for apple slices or graham crackers to create a protein-rich dip. Raspberries can even be added to salsas, just like mango.
Like me, Sauceda is also a fan of the raspberry-chocolate combo. “My favorite way to enjoy them is with a chocolate cake topping,” she says. “There’s something about this combo that hits the right balance of sweet and tangy.”
The essentials
Overall, Raspberry Week was a success. The raspberries seemed to help my digestion, but the most significant difference I noticed was feeling full faster after eating them. Because they are a healthy and filling snack, rich in fiber and powerful polyphenols, I will definitely be incorporating them into my diet more often.
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