Fruits generally offer important vitamins, minerals, and other nutrients, but there’s one in particular that nutritionists really love for breakfast: berries.
Like most other fruits and vegetables, berries contain lots of plant compounds that are good for your health. But the one responsible for berries’ hues sets them apart.
Berries are loaded with anthocyanins, Amy Brownstein, MS, RDN, a registered dietitian and consulting dietitian for MyNetDiary, told Health. These compounds give berries their blue, red, and purple colors—they’re found in grapes, red cabbage, purple potatoes, and other deep-colored fruits and vegetables, too.
Anthocyanins “fight inflammation, protect cells, and keep your body running strong,” Brownstein said. They have antioxidant and antimicrobial properties and may prevent certain cancers and metabolic diseases.
“Anthocyanins may also support brain health, including memory, and cardiovascular function by reducing oxidative stress,” Morgan Walker, MS, RD, LDN, sports nutritionist and adjunct professor at Lebanon Valley College, told Health.
The fiber count in berries also contributes to the fruit’s superstar status.
Nearly all Americans need to work on getting more fiber, and eating berries can help people get closer to meeting those goals. Plus, eating fiber-rich foods right after you wake up is even better.
“Eating fiber in the morning can support steady energy, prevent mid-morning blood sugar spikes, and reduce the likelihood of an energy crash by midday,” Walker explained.
Berries and other fiber-rich foods are also very filling, “making them a smart choice for weight management,” she added.
Beyond berries’ nutritional makeup, experts are also learning more about how these fruits affect other aspects of people’s health.
Research has found that berries can reduce or protect against oxidative stress and inflammation that can lead to various diseases and disorders in the digestive, immune, and cardiovascular systems.
A 2019 study argued that adding a high amount of berries at breakfast may be able to help overweight adults tamp down their insulin and glucose levels.
Other research suggests that blueberries may help reduce inflammation and muscle soreness post-workout, while another randomized clinical trial found that drinking a smoothie of mixed berries supported and improved young adults’ cognitive function in the short term.
It’s a good idea to eat more fruits in general, but in a head-to-head competition, berries stack up impressively against other fruits.
“For blood sugar regulation, berries can’t be beat,” Tina Marinaccio, MS, RD, CPT, an integrative culinary registered dietitian based in New Jersey, told Health.
That’s because berries tend to be lower in calories and sugar than other fruits, she explained. For example, one cup of diced mango has about 23 grams (g) of naturally occurring sugar, one banana has about 18 g, and one cup of raspberries has 5 g.
That means berries make a great option for people who are keeping an eye on their sugar intake, or who are trying to avoid spikes in blood sugar.
Berries’ fiber content also sets them apart from other fruits. Dried fruits such as prunes and raisins still reign supreme when it comes to fiber, but according to the U.S. Department of Agriculture:
- One cup of mixed frozen berries has 6 g of fiber
- One orange has 3 g of fiber
- One banana has 2 g of fiber
But it’s really those plant compounds in berries that make them best in class. Blueberries, raspberries, and many other more obscure kinds (think rowanberries or cloudberries) have much higher antioxidant levels overall than most other fruits, again contributing to lower inflammation and better metabolic health, Walker explained.
There are hundreds of varieties of berries out there, and plenty of ways to enjoy them—they can be eaten raw, cooked, mashed, or blended.
Pick any variety you like, but blueberries, strawberries, raspberries, blackberries, cranberries, lingonberries, black currants, and elderberries are some of the most common. Switching between berry types 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:
- Toast: Try berries on top of ricotta toast, Brownstein suggested. Or mash fresh berries for an almond butter toast topping, Lee Cotton, RDN, registered dietitian nutritionist based in North Carolina and Florida, told Health.
- Oatmeal: “Pair berries with cooked steel-cut oats and a handful of walnuts,” Marinaccio said. “The fats and fiber in the walnuts will slow down digestion and absorption of the naturally occurring fruit sugar and provide anti-inflammatory omega-3 fatty acids.” But berries don’t just belong on top of your oatmeal—Brownstein said you can blend berries into milk and use the berry liquid to make oatmeal (or chia pudding).
- Smoothies: Try a chocolate-berry smoothie, Marinaccio said, by blending together one cup of berries, your favorite protein powder, plant-based milk, unsweetened cocoa powder, and ice. Another option? Walker suggested making a smoothie of blueberries, spinach, avocado, and Greek yogurt.
- Waffles: According to Cotton, berries make a great waffle topping, alongside flaxseeds or chia seeds.
- Dairy: Berries are a classic addition to a Greek yogurt parfait. For another protein-packed option, top cottage cheese with berries and ground flax or hemp seeds, Marinaccio said.
