Raspberries are among the best foods we can have for weight loss. They have only 52 calories per 100g, while they promote satiety and fat burning!
Caloric deficit is key for weight loss
Above all, raw raspberries are good for weight loss because they’re pretty low in calories. They have only 52 calories per 100g. A whole cup has only 78 calories![1]
Other raspberry-based foods are much higher in calories, though. You shouldn’t consume them, if you want to lose weight.
We lose weight when we consume fewer calories than we burn. So, eating lots of filling foods with a few calories is the best way to follow a diet plan long-term.
Low-sugar foods promote weight loss
Raw raspberries are poor in sugars. Even people with diabetes or people on keto can regularly consume them!
A diet low is sugars and starch may have a beneficial effect on weight loss. It may improve glucose levels and insulin resistance. Also, it may decrease triglycerides, as well as visceral and subcutaneous fat.[2]
On the other hand, you should avoid sweetened frozen raspberries, raspberry syrups, jams, pies, cookies, or any other raspberry sweet. These raspberry products contain too much added sugar. Sugar is empty calories. It contains no vitamins, minerals, or other health-promoting phytochemicals.
Consuming high amounts of added sugar may lead to insulin resistance, nonalcoholic fatty liver disease, inflammations, and increased uric acid levels. Hence, too much added sugar may increase the risk of cardiovascular disease, obesity, metabolic disease, and type 2 diabetes.[3,4]
It’s highly recommended consuming no more than 25 g of added sugar a day. But, cutting down sugar is very difficult. High amounts of extra sugar are added in sweets, sodas, and most highly processed products. Moreover, sugar interferes with the reward system of the brain. We always seek for more.[5,6]
Consuming fruits is the best way to satisfy your sweet tooth, though. The American Heart Association recommends consuming 4 servings of fruits a day.[7]
Prefer whole fruits with a low sugar content. Avoid dried fruits and fruit juices. They’re particularly high in sugars and calories.
Fiber for satiety
Moreover, raspberries are good for weight loss because they’re particularly rich in fiber. Actually, they’re among the richest fruits in fiber. Only avocado has a similar fiber content to raspberries.
Fiber supports weight loss because it controls hunger and reduces cravings for fattening foods! Fiber promotes satiety by slowing the absorption of nutrients, like fat.[8]
Fruits, vegetables, whole-grains, seeds, and nuts are common foods high in fiber. Following a filling, high-fiber, low-calorie diet is key for weight loss.
However, super-filling foods are mushrooms and beans. Not only, they’re high in fiber, but also, they’re high in protein, and water. Foods high in fiber, protein, and water are the most filling ones.[9]
Vitamins, minerals & phytochemicals in raspberry promote weight loss!
Raspberry is good for weight loss, as it’s packed with vitamins, minerals, and fat-burning phytochemicals.
Vitamin C burns fat
First, raspberries are particularly rich in vitamin C. It’s vital to get high amounts of vitamin C to maintain a healthy body weight. Vitamin C helps burn fat and reduce waist circumference! Vitamin C is naturally present only in plant-based foods, though.
In addition, vitamin C enhances iron absorption, which also plays a vital role in weight loss.
Vitamin E & obesity
Moreover, raspberries are good plant-based sources of vitamin E. They contain 0.87 mg of vitamin E per 100g. A cup provides 1.3 mg of vitamin E, or 8.6% of the DV. Hence, raspberries can help us meet our daily needs of vitamin E.
Overweight people should get enough vitamin E. They have increased risk of oxidative stress and insulin resistance. Vitamin E has a potent antioxidant and anti-inflammatory action. Also, it may improve blood glucose levels and induce weight loss.[10,11]
Vitamin K for fat loss
Raspberries are good dietary sources of vitamin K as well. They contain 11.7 mcg of vitamin K per cup, or almost 10% of the DV.
High vitamin K intake may help reduce body weight. Most noteworthy, it may improve body composition. Vitamin E helps reduce abdominal and visceral fat.[12]
Iron for a lean body
Obesity is highly associated with iron deficiency. Poor iron status may lead to low-energy levels and fatigue. Sedentary life prevents weight loss. Active people burn more calories. So, they can preserve a lean body year-round.[13,14]
Besides energy metabolism, iron is also involved in the synthesis of some hormones, amino acids, and collagen.[15,16]
Raspberries contain decent amounts of iron. Raw raspberries contain about 1 mg of iron per cup, or 5% of the DV.
Red meat, liver, fish, vegetables, whole-grains, seeds, and nuts are good dietary sources of iron. Beans, like lentils, soybeans, and chickpeas are particularly rich in iron as well.
Iron deficiency is the most common nutritional deficiency worldwide. But, a well-balanced diet can provide more than enough iron.
Manganese for abdominal obesity
There are many foods high in manganese. Raspberry is one of the best dietary sources. A cup of raspberries has about 0.85 mg of manganese. This amount is 37% of the DV.
High manganese intake is inversely associated with abdominal obesity and can protect, men in particular, against the metabolic syndrome.[17]
Zinc deficiency is common in obesity
In addition, a cup of raspberries has about 0.63 mg of zinc. This amount is almost 6% of the DV.
High zinc intake may improve the effects of a restricted calorie diet on obesity. Zinc may reduce appetite, insulin resistance, inflammations, and other metabolic dysfunction associated with obesity.[18,19]
Zinc deficiency is also pretty common worldwide. Among other health issues, zinc deficiency may also increase the risk of obesity![20]
In fact, many obese people may benefit from taking zinc supplements. High doses of zinc may revert obesity-related metabolic dysfunctions.[21]
Phosphorus may increase metabolism
Also, raspberries have decent amounts of phosphorus. A cup provides 43 mg of phosphorus, or 6% of the DV.
Consuming a wide variety of foods with phosphorus is important for weight loss. Phosphorus helps decrease body weight, Body Mass Index (BMI), and waist circumference. It’s crucial for burning belly fat.[22]
Above all, phosphorus supports weight loss because it increases energy expenditure after a meal.[23]
Also, it plays a key role in satiety. Hence, phosphorus helps follow a hypocaloric diet long-term.
What’s the best time to eat raspberries for weight loss?
We should eat 1 cup raw raspberries every day. They have many health benefits.
However, the best time of the day to eat raspberries for weight loss is before a high-calorie meal or at dinner. Raspberries are super filling foods. So, they’ll help us consume fewer calories.
Also, raspberries can satisfy your sweet tooth. They’re great as a dessert.
When consumed before bedtime, raspberries could even improve sleep quality and onset latency!
In contrast, the worst time of the day to eat raspberries is before exercise. Due to their high fiber content, raspberry consumption right before exercise may cause discomfort, or stomach disturbances, such as bloating, gas, or even pain.
Eating raspberries as a post-workout snack supports muscle recovery, though. Even sweetened raspberries are beneficial when consumed after exhausting exercise!
