Winter is the season. Berries– and there are so many to choose from, whether it’s sprinkled on your morning granola, a mid-afternoon snack, or mixed up. Soft filling, or add it to fruit juice. These small fruits carry serious health problems.

“Berries are one of the most valuable dense fruits,” he says. Roxana EhsaniMS, RD, CSSD, LDN, a registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. “Not only are they loaded with vitamins, minerals and antioxidants, they’re also loaded with fiber!”

And if you are on Weight loss Travel, they are an important fruit to have in your fridge. This is because berries beat all other fruits when it comes to dietary fiber content.

“Fiber is one important nutrient to include in your diet when you want to lose weight,” Ehsani explains. “Berries give a sense of fullness, as Foods rich in fiber They are absorbed more slowly than foods with less fiber. This will prevent you from overeating at mealtimes and reaching for extra snacks throughout the day.

she added. Foods rich in dietary fiber Like berries, they provide energy that is slowly released into your bloodstream over time, keeping your blood sugar more stable.

“More Balanced blood sugar It prevents falls or falls, which is important when trying to lose weight,” says Ehsani.

With this in mind, Ihsani says: It’s the best berry to keep on hand if you’re trying to lose weight. Raspberries.

How Raspberries can support your weight loss journey

Raspberries in a wooden bowl

One cup of strawberries contains 65 calories, 15 grams of carbohydrates, 8 grams of dietary fiber, 5 grams of sugar and 1.5 grams of protein.

“The reason strawberries are so high in dietary fiber is because the berry is made up primarily of small seeds,” says Ehsani. “One cup of strawberries contains 53% of your daily value of vitamin C, which helps you Support your immune system at the same time!”

Most of the carbohydrates in raspberries come from fiber, making them a naturally low-carb food, she added. It can help when trying to lose weight. And with less than 100 calories per cup, berries are a healthy low-calorie option when trying to lose weight.

“Eating nutrient-dense, low-calorie foods like strawberries can be a good substitute when you’re craving something sweet but don’t want to pack on too many calories,” Ehsani added. “You can eat low-calorie foods instead of high-calorie foods.”

How to eat more raspberries

Looking for ways to add more raspberries to your diet? Ihsani suggests that you can add berries to it SmoothiesSoft bowls and on top Chia seed pudding or yogurt.

“Add it to a bowl of ice cream, on toast or waffles in the morning, and in muesli or a cereal or oatmeal bowl,” she says.

Also, you can do it yourself High-fiber jam (using fresh or frozen).

“Just mash your raspberries and mix them with chia seeds and sit. You’ll see the thickness as it sits, and then you’ll swirl it into yogurt and spread it on toast instead of regular jelly or jam,” says Ehsani. “Mix frozen strawberries with frozen bananas and it turns into a creamy smoothie as a healthy fruit soft serve ice cream alternative.”

You can even add it to desserts! “Add berries to your cereal and bean bowl, or add them to a kale or spinach salad,” advises Ehsani.

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