Emma Miller
Acai berries grow in tropical forests. Acai berries are grape-like fruits that have become popular due to their high content of nutrients and antioxidants. These dark purple berries make a great smoothie and are good for the heart, blood sugar control, and digestion.
Here’s what the study says about how acai berries can improve your health.
What is acai berry?
Acai berries grow in the tropical forests of Central and South America and have become widely available in the United States. Acai berries do not last long – they begin to ferment after about 48 hours, so they can usually be found in stores in powder or frozen puree.
Acai berries are rich in nutrients – 100 grams of acai fruit pulp contains:
- 73 calories
- 6 grams of fat
- 2 grams of protein
- 2 grams of sugar
- 3 grams of fiber, 12% of the recommended daily value.
- Vitamin A, 25% of the daily value
- Calcium, 4% of the daily value
Acai also contains anthocyanins and flavonoids, compounds known for their antioxidant properties.
Rich in antioxidants
Many fruits contain antioxidants, but acai berries stand out among the rest. In fact, 100 g of acai berries have ten times the antioxidant capacity of the same amount of blueberries.
However, since acai berries are usually available in powder or puree form, you need to pay attention to their sugar content. “Make sure you buy unsweetened versions, as a diet high in added sugars can contribute to the production of free radicals,” says Cassetti.
Can help regulate blood sugar levels
“There’s not a lot of research on the benefits of acai berries for humans,” says Samantha Cassetti, RD, a nutrition and health specialist in private practice.
But animal studies show that it can help fight diabetes.
This is partly because acai contains high levels of polyphenolic compounds that can help change the way your body digests carbohydrates and may make you feel more full.
One of the few human studies published in 2011 involved 10 healthy, overweight adults who took 100 mg of acai pulp twice daily for one month. After a month, the participants had significantly lower blood glucose and insulin levels – important indicators of diabetes risk. They also had small spikes in blood sugar after meals, suggesting that acai puree may help maintain blood sugar balance.
But again, to get these positive effects, it’s important to avoid sweetened acai products, which can spike blood sugar, says Cassetti.
Can improve digestive system health
Acai berries can help improve digestion thanks to their polyphenolic antioxidants. “These compounds turn into fuel for the beneficial bacteria in the gut,” says Cassetti.
The presence of “good” gut bacteria is important for breaking down food and preventing the overgrowth of harmful bacteria that can lead to digestive problems.
Acai berries are also rich in fiber, which helps create a diverse microbiome of gut bacteria and helps maintain regular stools.
Can support heart health
Acai berries can improve heart health by balancing cholesterol levels, which is an important factor in the fight against heart disease.
In the previously mentioned small study from 2011, participants not only had improved blood sugar levels but also lowered LDL or “bad” cholesterol levels. Lowering LDL levels is especially important for reducing the risk of heart disease.
Another small study conducted in 2018 showed that young women who took 200 mg of acai daily for a month showed a beneficial effect on the metabolism of HDL or “good” cholesterol in the body.
The researchers conclude that these benefits may help fight atherosclerosis, which is a buildup of fat in the arteries that can contribute to heart disease.
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