Dangers of eating raspberries!

Raspberries are superfoods. 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.

However, most people consume raspberry products with added sugar which can have detrimental effects on weight loss and good health. Even raw raspberries may have adverse effects, though. Among others, they could cause allergic reactions, kidney stones, or bloating in certain people.

How many raw raspberries can I safely eat a day?

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. In 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. Fiber, anthocyanins, resveratrol, and other antioxidants in raspberries control glucose responses and glucose metabolism.

Eating one cup of raw raspberries every day is good for health & maintaining a normal body weight!Pin

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.

There is no wonder why the regular consumption of raw raspberries enhances weight loss. There are various tasty ways to incorporate them into your diet.

Can people with diabetes eat raw raspberries?

Although raspberries are low in sugar, 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]

Raw raspberries have only 7 grams of sugar per cup. They’re among the fruits with the lowest sugar content.

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!

sugar (g)
per 100g
raspberries, raw4.4
wild raspberries5.5
frozen raspberries,
Greek yogurt
raspberry syrup20
raspberry pie20
frozen raspberries,
Sugar content of foods with raspberry.

We should avoid consuming these raspberry products. High amounts of added sugar have been linked to an 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. High amounts of raspberries 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 in some people. Raw raspberries are particularly high in fiber. Just a cup can provide up to 35% of the daily value!

Certainly, 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.

Eat 1 cup of raw raspberries every day for weight loss & good healthPin

Always wash thoroughly raw raspberries and other fruits and vegetables before consuming them. Water may not be enough, though. Better to wash groceries with this homemade, chemical-free solution!

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!

Can Raspberry Ketone be dangerous?

Raspberry ketone is an aromatic compound found naturally in red raspberries.

Also, it is widely used as a 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 or between meals as a super filling, low-calorie snack. 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.

Benefits of eating raw raspberries for weight loss. | InfographicsPin

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