Is açaí really as good for you as they say? A nutritionist explains
Thought açaí bowls were relegated to the depths of circa-2012 Instagram feeds? Think again.
It appears that the popular blitzed purple fruit nutrition trend is making a comeback, with Google searches for açaí berries, bowls and frozen purees rising by over 150% in the past 12 months.
With this in mind, a decade after açaí's first rise to nutrition fame, we're taking a deep dive into everything you need to know about the so-called ‘superfood’.
We've consulted two expert nutritionists and trawled through studies to bring you the ultimate guide to what açaí berries taste like, their reported health benefits, and whether they're really worth investing in....
What is açaí?
Açaí, pronounced ah-sigh-EE, is a berry found on açaí palm trees in South African rainforests, primarily in Brazil.
80% of this dark, fibre-rich berry is taken up by the seed, setting it apart from more commonly available berries like blackberries and blueberries.
Açaí berries also spoil easily, sometimes within a day of harvest, which means frozen or powdered varieties are the most readily available to buy.
What does açaí taste like?
In their original form (not mixed with honey or topped with fruit and nuts) açaí berries have a tart, earthy taste that's slightly bitter. It's this unique flavour that prompts plenty of açaí fans to add sweet ingredients like bananas, honey or agave.
Most people will consume açaí in frozen, juice or powder form, which can alter the taste and make it sweeter. Some frozen açaí purees and açaí berry juices will have added sugars, so it's worth checking the ingredients list if that's something you're trying to avoid.
Is açaí healthy?
The flesh and skin of açaí berries contain lots of valuable nutrients. They contain plenty of fibre, which a wide range of studies say is great for gut health and blood sugar control.
Plus, açaí berries also contain high levels of antioxidants (great news for your winter-ravaged immune system) and omega-3 fatty acids, which can lower the risk of coronary heart disease and improve cholesterol levels.
So far, so good. Let's dive a little deeper into the specific health benefits of these Brazilian berries.
Health benefits
Açaí berries are actually pretty unique in terms of nutritional value. They're high in fat and low in sugar, which is unusual for a fruit.
The main health benefits that come from eating açaí berries can be pinpointed in their plant compounds. Specifically, it’s the compound anthocyanins that give these berries their dark purple colour and act as antioxidants in the body.
This particular plant compound is also present in other purple, black or blue foods, such as blackberries, blueberries and black beans.
1. They're packed with antioxidants
‘Açaí berries are a rich source of antioxidants,’ says registered nutritionist Michaella Mazzoni.
Antioxidants are beneficial for our body because they help build your immune system and neutralise damage to your cells from free radicals.
If the cells in your body are damaged by free radicals, evidence suggests this can lead to chronic health conditions like diabetes, cancer and heart disease.
While most berries contain antioxidants, some older research from the US found that açaí berries are particularly high in them.
Mazzoni agrees, saying: ‘Generally speaking most berries which are very darkly pigmented or dark in colour like blackberries and cranberries are a good source of antioxidants. However, it does seem that açaí berries have more antioxidants than some of the other berries like blueberries strawberries blackberries and cranberries.’
The polyphenols found in açaí berries are particularly beneficial, says registered nutritionist Jessica Love.
‘Açaí berries are rich in antioxidants, particularly polyphenols, which may neutralise free radicals,’ she says. ‘Studies suggest a potential protective effect against oxidative stress-related conditions such as ageing and chronic diseases.’
2. They may help improve cholesterol levels
Açaí berries contain omega-3 fatty acids, which studies have shown to lower the risk of coronary heart disease and improve cholesterol.
Eating berries like açaí may also lower your risk of developing heart disease. While there are no human studies to support açaí berries having this effect in particular, there is wide-ranging support for the benefit of berries in general on heart health.
3. They're associated with a possible lower risk of cancer
The antioxidants in berries like açaí may reduce cancer risk. According to a study in the European Journal of Cancer, anthocyanins, which are found in açaí berries, might play a part in reducing your risk of developing cancer.
4. They may even boost your brain
Some animal studies have found that the plant compounds in açaí could protect your brain from age-related damage. However, more human research is needed to investigate these claims further.
According to a US study, the antioxidants found in berries like açaí work against the damaging impact of inflammation and oxidation in brain cells, which can have a negative effect on learning and memory.
Side effects of açaí
There aren't many documented negative side effects of regularly eating açaí. However, the lack of human studies examining the true benefits of açaí means their health claims can be overstated.
There's the cost vs benefit element to consider, too, says Mazzoni. ‘The downside with açaí berries is that they're quite expensive,’ she says. ‘To get the amount have antioxidants to be impactful, you would probably need to eat them quite often, as regularly as daily. For most people, this isn’t always possible.’
The bottom line
Mazzoni says that açaí can definitely be part of a healthy diet, but perhaps they're not the most readily available or cost-effective source of antioxidants.
‘You could [include açaí berries] in your diet here and there, maybe a couple of times a week, and the rest of the time use frozen berries to tick the antioxidant box,’ she says.
‘Because most berries in the UK are out of season in the winter months, they'll be coming from all over the world, and by the time they get to your plate a lot of the nutrients will have depleted in transit and in the supermarket. You get more bang for your buck with frozen berries,’ Mazzoni expands.
Love recommends a similar approach, saying that although the studies suggest that açaí berries provide valuable nutrients and antioxidants, studies aren’t conclusive in that they're definitely superior to other high-antioxidant foods.
‘It is recommended to not solely focus on açaí berries for your antioxidant superfoods, but to concentrate on increasing dietary diversity of antioxidant foods such as acid berries, blackberries, blueberries, raw cocoa, herbs and spices, nuts and seeds, green leafy veg, green tea and coffee,’ says Love.
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