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Many red raspberries

Raspberry Wonder

When it’s summertime, and the berries are fresh, they can be hard to resist. Full of all kinds of benefits, raspberries are a great addition to any diet. Here are a few great reasons to add raspberries to your meal rotation.


Let’s take a trip back to middle school science class and learn about phytonutrients again. Phytonutrients are made by plants to be their defense mechanism against enemies. They are chemical compounds that protect the plant from insects, bad weather, and disease.2 “More than eight thousand different phytonutrients have been identified to date, and each plant produces several hundred of them.”2 Many of these chemicals are anythocyanins, which have been proven to have antioxidant properties that decrease health-related problems such as heart disease, cancer and even obesity.


Anthocyanins are the component of the fruit that produces its color. You have probably heard that when it comes to fruits and vegetables “you should eat the rainbow” or “darker colored ones are healthier.” While this is not always true, it is definitely true of raspberries. Black raspberries have better health properties than red and especially more than yellow solely because of all the extra anthocyanins. “Several studies have found an association between the consumption of anthocyanin-rich foods and CVD (Cardiovascular Disease) protection. As part of the Iowa Women’s Health Study, 34,489 postmenopausal women without CVD had their diets assessed and were followed for 16 years. The researchers found that consuming anthocyanin-rich strawberries and blueberries once per week was associated with a significant reduction in death from CVD and coronary artery disease.”1 Studies have even shown that diets high in berries  “….  throughout life potentially could limit or even reverse age-dependent deteriorations in memory and cognition.” 1


Another reason raspberries are a great option for people with diabetes (and anyone, really!) is that they are loaded with fiber. Each small ball on the raspberry contains a seed loaded with fiber, providing six grams per half cup serving of raspberries. Fiber is an important part of any diet but especially in diabetes as eating fiber during a meal slows the release of sugar into the bloodstream. This is helpful in avoiding quick spikes in glucose levels. Fiber also helps keep your body fuller longer as it takes longer to break down than some other nutrients. Feeling full is great when you are trying to lose weight or manage blood sugars.

Ideas for adding raspberries to your day

  1. Over oats or as part of overnight oats for breakfast.
  2. In a salad at lunch with lettuce, grilled chicken, and tomatoes.
  3. As a sauce for pork chops or chicken.
  4. As a small dessert with dinner. Remember half a cup provides 6 grams of fiber!

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