In one test-tube study, red raspberry extract was shown to kill up to 90% of stomach, colon and breast cancer cells ( 13).Īnother test-tube study demonstrated that sanguiin H-6 - an antioxidant found in red raspberries - led to cell death in over 40% of ovarian cancer cells ( 14).Īnimal studies with raspberries also observe protective effects against cancer. Raspberries’ high levels of antioxidants may protect against cancer ( 4, 5).īerry extracts - including those of red raspberries - block the growth of and destroy cancer cells in test-tube studies on colon, prostate, breast and oral (mouth) cancer cells ( 12). Raspberries may positively impact your blood sugar due to their high fiber and tannin content. The raspberry-fed mice also demonstrated less evidence of fatty liver disease ( 9).įurthermore, raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch ( 11).īy blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar. In animal studies, mice fed freeze-dried red raspberries alongside a high-fat diet had lower blood sugar levels and less insulin resistance than the control group ( 9, 10). Though the GI for raspberries has not been determined, most berries fall into the low-glycemic category.Īdditionally, studies show that raspberries may lower blood sugar and improve insulin resistance. The glycemic index (GI) is a measure of how quickly a given food increases your blood sugar. Raspberries also are unlikely to raise blood sugar levels. One cup (123 grams) of raspberries has 14.7 grams of carbs and 8 grams of fiber, which means they have only 6.7 grams of net digestible carbs per serving ( 1). Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs. High Fiber and Tannin Content May Benefit Blood Sugar Control Antioxidants may reduce your risk of certain chronic diseases. Raspberries are high in antioxidants, plant compounds that protect against cell damage. One eight-week study in obese, diabetic mice observed that those fed freeze-dried red raspberry showed fewer signs of inflammation and oxidative stress than the control group ( 7).Īnother study in mice found that ellagic acid, one of raspberries’ antioxidants, may not only prevent oxidative damage but also repair damaged DNA ( 8). Raspberries are high in several powerful antioxidant compounds, including vitamin C, quercetin and ellagic acid ( 4, 5).Ĭompared to other berries, raspberries have a similar antioxidant content as strawberries, but only half as much as blackberries and a quarter as much as blueberries ( 5).Ī review of animal studies suggests that raspberries and raspberry extracts have anti-inflammatory and antioxidative effects that may reduce your risk of chronic diseases, such as heart disease, diabetes, obesity and cancer ( 6). Oxidative stress is linked to a higher risk of cancer, diabetes, heart disease and other illnesses ( 3). Potent Antioxidants May Reduce Disease RiskĪntioxidants are plant compounds that help your cells fight and recover from oxidative stress. They contain many other important vitamins and minerals as well. Raspberries are a good source of fiber and vitamin C. Raspberries also contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc ( 1). They provide more than half of the RDI for vitamin C, a water-soluble nutrient essential for immune function and iron absorption ( 2). Raspberries are a great source of fiber, packing 8 grams per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, respectively ( 1).
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