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Vegetarian Weight Loss Food: Raspberries

vegetarian weight loss food raspberries

Raspberries are a terrific vegetarian weight loss food. Why? I reveal the reasons below.


Raspberries are low in calories. You can enjoy these tasty morsels for just 64 calories per cup. A handful on top of yogurt, cereal, or a salad is a low-calorie treat!

Raspberries are high in fiber. Compared with other fruits, raspberries excel in the fiber department. One cup of raspberries provides 8 grams of fiber, twice as much as the same amount of blueberries and more than apples, bananas, oranges, figs…you get the picture. Since fiber helps you feel full and suppresses your appetite, raspberries are a low-calorie and high-fiber way to help with weight loss.

Raspberries satisfy your sweet tooth. These sweet little berries are a healthful way to ward off those desires for sweets.

Raspberries are a perfect snack food. At just 64 calories per cup, you can “pig out” on raspberries and not feel guilty or pack on pounds. Try them frozen for a cool snack (instructions below).

Raspberries are rich in vitamin C. One cup of these delicious berries provide more than half of your Recommended Daily Allowance of vitamin C. What is vitamin C’s role in weight? Research has shown that low vitamin C is associated with greater amounts of body fat. Therefore, foods high in vitamin C, such as raspberries, may help keep body fat at bay.

Raspberries are good for diabetes. Most folks with type 2 diabetes are overweight or obese, and therefore raspberries may be a food that helps in both areas. That’s because high-fiber foods such as raspberries help lower blood glucose levels and improve lipid and insulin levels as well.

Choosing and serving raspberries
Raspberries are delicate fruits that don’t have a long shelf life, so be sure to eat them soon after your purchase. Look for brightly colored, plump, firm berries that have no hulls attached, as those with hulls are likely to be tart.

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Resist the temptation to pop them into your mouth on the drive home. Instead, rinse them under cool water or, if you plan to eat them later, put them in the refrigerator in a single-layer container, unwashed until you’re ready to use them.

You also can freeze them: place berries in a colander, swish the colander in a bowl of water, spread the berries on a baking sheet and pat dry, then place in freezer. Once the raspberries are frozen, remove them from the baking sheet and place in freezer bags or containers.

Feel free to enjoy raspberries by themselves, on top of cereal, yogurt, cold soups, and salads or part of a lettuce roll-up with veggies and beans. Don’t be afraid to add raspberries to any type of cold salads, including bean, pasta, and veggie salads!

Here’s another way to enjoy raspberries and healthy fats all in one delicious, unconventional smoothie.

Avocado Raspberry Smoothie
½ cup frozen raspberries
½ cup unsweetened almond milk
½ avocado, peeled and pitted

Place all ingredients in a blender and pulse until smooth. Enjoy at less than 170 calories!

Also Read: Does a vegetarian diet promote weight loss?
9 tips on switching to a vegetarian diet and healthy weight loss
Vegetarian weight loss foods: avocados
Vegetarian weight loss foods: Portobello mushrooms
Women should eat berries, 8 reasons why
Black raspberries may protect against colorectal cancer
Berries for brain health

Johnston CS et al. Plasma vitamin C in inversely related to body mass index and waist circumference but not to plasma adiponectin in nonsmoking adults. Journal of Nutrition 2007 Jul; 137(7): 1757-62