4 Dietitians Agree on the Healthiest Fruit to Eat for Breakfast

Fruits generally contain vitamins, minerals, and other important nutrients, but there’s one in particular that nutritionists really love for breakfast: berries.

Like most other fruits and vegetables, berries contain many health-promoting plant compounds. But whoever is responsible for the hues of the berries distinguishes them.

The berries are loaded with anthocyanins, Amy Brownstein, MS, RDN, registered dietitian and consulting dietitian for MyNetDiary, said Health. These compounds give berries their blue, red and purple colors. They are also found in grapes, red cabbage, purple potatoes, and other dark-colored fruits and vegetables.

Anthocyanins “fight inflammation, protect cells and keep your body in shape,” Brownstein said. They have antioxidant and antimicrobial properties and can prevent certain cancers and metabolic diseases.

“Anthocyanins may also support brain health, including memory, and cardiovascular function by reducing oxidative stress,” said Morgan Walker, MS, RD, LDN, sports nutritionist and assistant professor at Lebanon Valley College. Health.

The fiber content of the berries also contributes to the fruit’s superstar status.

Almost all Americans should strive to get more fiber, and eating berries can help people get closer to those goals. Plus, eating fiber-rich foods right after waking up is even better.

“Eating fiber in the morning can maintain stable energy, prevent mid-morning blood sugar spikes, and reduce the risk of midday energy slumps,” Walker explained.

Berries and other fiber-rich foods are also very filling, “making them a smart choice for weight management,” she added.

Beyond the nutritional makeup of berries, experts are also learning more about how these fruits affect other aspects of human health.

Research has shown that berries may reduce or protect against oxidative stress and inflammation that can lead to various diseases and disorders of the digestive, immune, and cardiovascular systems.

A 2019 study argued that adding a large amount of berries to breakfast could help overweight adults. reduce their insulin and glucose levels.

Other research suggests blueberries might help reduce inflammation and muscle soreness after training, while another randomized clinical trial found that drinking a smoothie made from mixed berries supported and improved cognitive function in young adults in the short term.

It’s a good idea to eat more fruit in general, but in head-to-head competition, berries compare impressively to other fruits.

“For blood sugar regulation, berries can’t be beat,” says Tina Marinaccio, MS, RD, CPT, an integrative culinary dietitian based in New Jersey. Health.

That’s because berries tend to have fewer calories and sugar than other fruits, she explained. For example, a cup of diced mango contains about 23 grams (g) of natural sugar, a banana contains about 18 g, and a cup of raspberries contains 5 g.

This means that berries are a great option for people watching their sugar intake or trying to avoid blood sugar spikes.

The fiber content of berries also sets them apart from other fruits. Dried fruits like prunes and raisins still reign supreme when it comes to fiber, but according to the U.S. Department of Agriculture:

• One cup of frozen mixed berries contains 6 g of fiber
• One orange contains 3g of fiber
• A banana contains 2 g of fiber

But it’s really the plant compounds in the berries that make them best in class. Blueberries, raspberries and many other more obscure species (think mountain ash or blackberries) have much higher levels of antioxidants overall than most other fruits, again helping to reduce inflammation and better metabolic health, Walker explained.

There are hundreds of varieties of berries and many ways to enjoy them: they can be eaten raw, cooked, pureed or mixed.

Choose any variety you like, but blueberries, strawberries, raspberries, blackberries, cranberries, lingonberries, black currants and elderberries are among the most common. Switching between different types of berries can be a good way to spice up your breakfast routine.

There’s nothing wrong with snacking on a handful of berries in the morning. But if you’re looking for a satisfying breakfast complete with fiber, protein, and healthy fats, experts recommend adding berries to the following:

• Grill: Try berries on ricotta toast, Brownstein suggested. Or mash fresh berries for an almond butter toast topping, said Lee Cotton, RDN, a registered dietitian nutritionist based in North Carolina and Florida. Health.
• Oatmeal: “Pair the berries with cooked steel-cut oats and a handful of nuts,” Marinaccio said. “The fat and fiber in nuts will slow the digestion and absorption of the fruit’s natural sugar and provide anti-inflammatory omega-3 fatty acids.” But berries shouldn’t just be added to your oatmeal. Brownstein said you can mix berries with milk and use the liquid from the berries to make oatmeal (or chia pudding).
• Smoothies: Try a chocolate berry smoothie, Marinaccio said, by blending a cup of berries, your favorite protein powder, plant-based milk, unsweetened cocoa powder and ice. Another possibility? Walker suggested making a smoothie made with blueberries, spinach, avocado and Greek yogurt.
• Waffles: Berries make a great waffle topping, alongside flax seeds or chia seeds, Cotton says.
• Milkman: Berries are a classic addition to a Greek yogurt parfait. For another protein-rich option, top cottage cheese with berries and ground flax or hemp seeds, Marinaccio said.