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How can eating this many blueberries per day help with weight loss?
Blueberries are a nutrient-rich superfood that can aid in weight loss. One cup of blueberries (148 grams) contains only 84 calories and is rich in fiber, vitamins, and antioxidants, which help with satiety and metabolism.
How eating this many blueberries per day can help in weight loss (Image credit: iStock)
Blueberries, often labeled as a superfood, are not only delicious but also packed with nutrients that may help weight lossThese small, vibrant berries are rich in antioxidants, vitamins, and dietary fiber, making them a popular choice for those trying to lose weight. But what is the right amount of blueberries to consume per day to maximize weight loss benefits? check for!
Nutrition Profile of Blueberries
A standard dose of blueberries (about 148 grams or one cup) contains:
– Calories: 84
– Dietary fiber: 3.6 grams
-Vitamin C: 24 percent of the daily recommended intake
– Vitamin K: 36 percent of the daily recommended intake
– Manganese: 25 percent of the daily recommended intake
– Antioxidants: Particularly high levels of anthocyanins, which have been linked to many health benefits.
The low calories and high nutrient content of blueberries make them an excellent choice for those looking to lose weight.
How can blueberries help in weight loss?
1. High fiber content
One of the major factors that contribute to weight loss is fiber. The dietary fiber present in blueberries may help promote feelings of satiety, thereby reducing total calorie intake throughout the day. According to a study published in the American Journal of Clinical Nutrition, people who consume a high-fiber diet lose body weight and improve satiety.
2. Low Glycemic Index
Blueberries have a low glycemic index (GI), which means they have minimal impact on blood sugar levels. This slower release of sugar into the bloodstream helps keep energy levels stable and reduces cravings for high-calorie snacks. Research from the Journal of Nutrition suggests that low GI foods may be beneficial for weight management.
3. Antioxidant properties
The antioxidants in blueberries, particularly anthocyanins, play a role in reducing inflammation and improving metabolic health. A study published in the Journal of Nutritional Biochemistry found that anthocyanins may increase fat metabolism, making it easier for the body to burn fat instead of storing it.
4. Improves insulin sensitivity
Regular consumption of blueberries has been shown to improve insulin sensitivity. A study in the Journal of Nutrition showed that participants who added blueberries to their diet experienced improved insulin sensitivity, which is important for weight management and preventing type 2 diabetes.
What is the right amount of blueberries for weight loss?
Health experts generally recommend consuming 1 to 2 cups of blueberries per day for optimal health benefits and weight loss.
Dr. Colleen Kelly, nutritionist, Emory University, says, “Blueberries are incredibly rich in nutrients, making them an excellent addition to a weight loss diet. They’re loaded with antioxidants, fiber, and essential vitamins , yet are low in calories, meaning you can enjoy them without worrying about overeating. Consuming about one cup per day (about 148 grams) provides enough fiber to keep you feeling full for longer. helps to do and “In addition, it also contains antioxidants. Blueberries, especially anthocyanins, may aid metabolic health and fat burning, thereby contributing to weight loss.”
Registered dietitian Amy Gorin says, “Adding blueberries to your daily diet can help you feel full longer, because of the fiber they contain. Plus, they add natural sweetness, Which can help curb cravings for unhealthy snacks.”
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