A Low Carb Berry High In Anthocyanins Can Prevent Heart Disease, Cancer, And Diabetes – Health Digest

Most berries strike that perfect balance of sweet and tart, making them a great topping for a bowl of yogurt or a scoop of vanilla ice cream. While frozen berries are easy to find year-round, summer is when fresh ones are abundant. (Here’s what happens to your body when you eat berries every day.)

Strawberries and blueberries tend to get all the love in fruit cups, but don’t overlook blackberries. Just one cup of blackberries gives you more than 7 grams of fiber for only 62 calories, making them a great choice for those watching their carbs (blackberries also have protein). Blackberries are a great source of vitamin C, offering about 34% of your daily needs. Blackberries also have B vitamins, vitamin E, and a few key electrolytes like calcium, magnesium, and potassium. Plus, they’re naturally low in sodium.

That deep purple-black color of blackberries is a sign of the powerful antioxidants packed inside. Blackberries are especially rich in anthocyanins, compounds that help fight inflammation and protect your cells from damage. Including more of them in your diet could even help lower your risk of heart disease, certain cancers, and diabetes.

Before modern diabetes medications were developed, plant-based compounds were used to manage the condition. According to a 2023 review in the International Journal of Molecular Sciences, quercetin can help the body produce and respond to insulin more effectively. It may also stabilize blood sugar levels by reducing how much glucose is absorbed in the gut and helping shuttle glucose into muscles and other tissues where it’s used for energy.

DNA damage can lead to gene mutations, triggering cells to grow out of control. The phenolic compounds in blackberries may help protect against cancer by reducing DNA damage. These compounds may also block the growth of new blood vessels that feed tumors, limiting their ability to spread. The anthocyanins in blackberries may help detoxify carcinogens and can potentially inhibit an enzyme that cancer cells rely on to keep dividing. (Read about other ways blackberries can benefit your health.)

Blackberries may also support heart health in several ways. They contain ferulic acid, a compound linked to reduced inflammation, lower LDL (“bad”) cholesterol, and decreased triglyceride levels, while increasing HDL (“good”)cholesterol. Flavonoids found in blackberries and other fruits can reduce blood clotting, protect platelets from oxidative stress, and increase nitric oxide production, which helps improve blood flow. A 2020 review in Phytotherapy Research found that berry compounds may help lower blood pressure by reducing the activity of angiotensin-converting enzyme (ACE), a key regulator of blood pressure.

If you want to add more blackberries to your meals, spring and summer are the best times to find them fresh. Frozen blackberries are available year-round and still pack the same powerful antioxidants as fresh ones. Just keep in mind that blackberry jam, while delicious on toast or pancakes, doesn’t offer quite the same benefits. Much of the antioxidant content is lost during processing, especially due to added sugars and syrups.

Blackberries are easy to work into foods you already enjoy. Toss frozen berries into your morning smoothie for a fiber-rich breakfast that keeps you full longer. Or make a simple fruit salad with blackberries, grapes, apples, and walnuts, then finish it off with a drizzle of honey, a dash of cinnamon, and a squeeze of fresh orange juice. They’re not just for breakfast, either. Simmer blackberries with balsamic vinegar and maple syrup for a flavorful glaze over heart-healthy salmon. And for a refreshing drink, blend blackberries with honey, lime juice, and lemon sparkling water for a fruity mocktail that feels like a treat.