Yes, you can eat raspberries every day. A cup of raw raspberries is beneficial for health and weight loss. Most healthy people could even eat 2 cups a day.
Raspberries are packed with health-promoting phytonutrients, vitamins, minerals, fiber, and powerful antioxidants! Also, they’re great on a diet for weight loss because they regulate sugar cravings and reduce hunger with only a few calories.
You can eat raw raspberries every day
Raspberries are super foods. They’re packed with compounds that promote a normal body weight and good health. We can eat a cup of raw raspberries every day as part of a healthy, well-balanced diet.
How many raspberries should I eat a day?
In fact, most people can eat a cup of raw raspberries daily. Raw raspberries are low in calories. A cup has only 78 calories!
Actually, healthy people can even eat 2 cups of raw raspberries a day. Still, 2 cups of raw raspberries have fewer than 160 calories!
According to studies, people can safely consume 2 cups of raw raspberries a day, without any adverse effect. If fact, eating high amounts of raw raspberries has beneficial effects on health. They aid in postprandial glycemic control and insulin sensitivity.[1,2]
Firstly, raw raspberries don’t spike blood sugar levels, even when consumed on an empty stomach because they’re relatively low in sugar. Most noteworthy, fiber, anthocyanins, resveratrol, and other antioxidants in raspberries control glucose responses and glucose metabolism.
Moreover, raspberries are excellent dietary sources of vitamin C, vitamin E, folate, copper, iron, manganese, and many more compounds, which are involved in energy metabolism and protect the body from dangerous oxidative stress.
Although raspberries are low in sugars, people with diabetes should be very cautious with portion sizes. They could eat a cup of raw raspberries during the day as part of a well-balanced diet. But, it’s preferable to consume only half a cup as a sweet treat per day.[3]
In any case, people with health problems should consult their physician before changing their diet.
Can I eat raspberries with added sugar every day?
However, many raspberry products contain added sugar. For instance, frozen sweetened raspberries may contain 5 times more sugar than fresh raspberries!
We should avoid consuming these raspberry products. Too much added sugar has been linked to increased risk of obesity and many other health issues.
The World Health Organization recommends consuming up to 25 grams of added sugar a day.[4]
A cup of frozen sweetened red raspberries has about 33 grams of sugar. It has more sugar than the maximum recommended safe intake!
Therefore, if you like consuming sweetened raspberries, you better consume only half a cup a day.
Moreover, you could eat reasonable amounts of raspberry jam or any other raspberry sweet. In fact, 1–2 tablespoons of a high-quality jam with no added sugar is good for weight loss.
What are the dangers of eating too many raspberries?
Eating 1–2 cups of raw raspberries a day is considered pretty safe for most people.
However, you better consult your physician before consuming too many raspberries. Too many raspberries a day may have potential dangers for some people.
Some of the possible dangers of consuming too many raspberries are digested issues, allergic reactions, and kidney stones.
Gradually increase fiber
Firstly, consuming too many raspberries at once may cause digestive issues to some people. Raw raspberries are particularly high in fiber.
In general, it’s good for you to eat foods high in fiber. Diets high in fiber have been associated with a decreased risk of obesity and metabolic disease.
However, people who follow a diet poor in fiber could experience bloating, gas, constipation, or even diarrhea when suddenly eat a meal high in fiber. Gut microbiota in the body needs time to adjust to high fiber intakes.
Allergic Reactions
Raspberries can cause allergic reactions in some people. Those who are allergic to other fruits should be more mindful.
Common symptoms of allergic reaction can include skin rash, swelling of the face or throat, or breathing difficulty.
Prefer organic products
Raspberries may have pesticide residues, as often treated with pesticides that may be dangerous to our health. Whenever possible, prefer consuming organic produce.
May cause kidney stones
Furthermore, people with a history of kidney stones better avoid consuming too many raspberries. They’re considered high oxalate fruits. These compounds are naturally present in some foods. When consumed in high amounts, they contribute to the formation of kidney stones. A cup of raspberries has 48 mg of oxalate.[5]
Spinach is the richest common food in oxalate. That’s why we shouldn’t consume it every day, despite its superior nutritional value. Even so, spinach is one of the most beneficial foods for weight loss!
Effect of Raspberry Ketone
Raspberry ketone is an aromatic compound found naturally in red raspberries.
Also, it is widely used as supplement for weight loss. However, according to recent studies, extremely high dosages from supplements may cause adverse effects.[6,7]
The established threshold of toxicological concern of raspberry ketone is 1.8 mcg per day. Dietary supplements may provide 50–250 times this dose, or even more!
On the other hand, raspberries have up to 0.43 mg of ketone per 100g. A cup provides 0.645 mg, or 35% of the maximum safe dose. Even eating 2 cups of raspberries a day won’t exceed the maximum safe dose.
Can I eat raspberries daily?
Keep in mind that these risks are rare. Most people can benefit from eating raspberries every day as part of a healthy, well-balanced diet.
However, if you have any concerns about the ideal dosage of raspberries, or you’re experiencing any of the symptoms mentioned above, it’s important to speak with your registered dietitian for personalized advice.
What’s the best time of the day to eat raspberries?
A great time of the day to eat raw raspberries is in the morning. Antioxidant compounds in raspberries protect the eyes and the skin from oxidative stress due to air pollution, sun radiation, or poor diet.
Also, you could eat a cup of raspberries before a high-calorie meal if you want to lose weight. Fiber and water in raw raspberries promote satiety. They help reduce total energy intake.
Additionally, you could eat raspberries as a post-workout snack. They help the muscles recover faster after exhausting exercise.
Last, but not least, we could benefit by consuming fresh raspberries before bed. Raspberries at dinner support a good night’s sleep and help burn belly fat during the night.
