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In recent times, acai bowls have change into probably the most hyped-up well being meals in the marketplace.
They’re ready from puréed acai berries — that are fruits grown in Central and South America — and served as a smoothie in a bowl or glass, topped with fruit, nuts, seeds, or granola.
Identified for his or her vibrant coloration, creamy texture, and flexibility, acai bowls are touted as an antioxidant-rich superfood. Alternatively, the dish might be excessive in energy and added sugar, and a few declare it’d do extra hurt than good on the subject of your well being.
This text takes a better take a look at the advantages and disadvantages of acai bowls to find out in the event that they’re wholesome.
The diet profile of your acai bowl varies relying on the elements used.
That stated, most bowls are excessive in fiber, antioxidants, and micronutrients like vitamin C, manganese, and potassium.
For reference, a 6-ounce (170-gram) acai bowl might comprise the next vitamins (1):
- Energy: 211
- Fats: 6 grams
- Protein: 3 grams
- Carbs: 35 grams
- Sugar: 19 grams
- Fiber: 7 grams
Nevertheless, business varieties typically are available a lot bigger parts and may comprise as much as 600 energy and 75 grams of sugar in a single serving, relying on which toppings you choose.
Along with acai berries, acai bowls typically comprise different fruits like strawberries, blueberries, and bananas (2, 3, 4).
These fruits are a fantastic supply of vitamin C and manganese, each of which act as antioxidants that shield your cells in opposition to oxidative injury brought on by dangerous compounds often known as free radicals (5, 6).
They’re additionally excessive in potassium, an essential nutrient that regulates blood strain ranges and protects in opposition to situations like age-related bone loss and kidney stones (7).
Although the nutrient profile varies relying on the elements used, most acai bowls are excessive in fiber, antioxidants, and nutritional vitamins and minerals, corresponding to vitamin C, manganese, and potassium.
Acai berries are excessive in antioxidants that assist neutralize free radicals to forestall injury to your cells (8).
Check-tube research present that acai berries are particularly excessive in plant compounds often known as anthocyanins, together with particular sorts like cyanidin 3-glucoside and cyanidin 3-rutinoside (9, 10).
In a single examine, consuming acai pulp and applesauce elevated ranges of antioxidants within the blood in 12 wholesome adults inside 24 hours (11).
Human and animal research recommend that acai berries could possibly be linked to decrease levels of cholesterol, higher mind operate, and decreased colon most cancers cell development on account of this antioxidant content material (12, 13, 14).
Acai berries are excessive in antioxidants and have been related to a number of well being advantages in human and animal research.
Acai bowls normally comprise added toppings like fruits, nuts, seeds, and granola.
Whereas these elements are nutritious on their very own, it’s simple to go overboard together with your toppings and switch a wholesome snack right into a excessive calorie indulgence.
Moreover, acai bowls bought from shops and eating places are sometimes offered in giant portion sizes, typically containing two to a few servings in a single bowl.
Consuming extra energy than you expend every day can contribute to weight acquire over time (15).
What’s extra, commercially ready acai bowls are excessive in sugar. Along with contributing to weight acquire, consuming an excessive amount of added sugar can promote the event of liver issues, coronary heart illness, and kind 2 diabetes (16).
The newest Dietary Pointers for Individuals advocate limiting your each day added sugar consumption to not more than 12 teaspoons for these following a 2,000-calorie weight loss program, which is the same as about 48 grams of sugar (17).
Only one 6-ounce (170-gram) acai bowl packs in round 11 grams of added sugar, or about 23% of the whole each day restrict (1).
Acai bowls — particularly these which are commercially ready — are excessive in energy and sugar, which might contribute to weight acquire and well being points like liver issues, coronary heart illness, and kind 2 diabetes.
The most effective methods to make the most of the numerous potential well being advantages of acai bowls is to make your individual.
Begin by mixing unsweetened, frozen acai purée or acai powder with a little bit of water or milk to make a base to your acai bowl.
Subsequent, add your decisions of toppings, corresponding to sliced fruit, cacao nibs, or coconut flakes. Plus, think about including your favourite nuts, seeds, or nut butter to spice up the protein content material of your bowl, conserving you feeling fuller for longer (18).
That stated, you should definitely hold your toppings moderately and restrict excessive calorie decisions when you’re trying to drop a few pounds.
You can even strive mixing some greens like kale or spinach into the bottom of your acai bowl to bump up its dietary worth much more.
Lastly, bear in mind to watch your portion sizes to maintain your consumption of sugar, carbs, and energy below management.
Making your individual acai bowl at dwelling can maximize potential well being advantages. Make sure you hold your toppings moderately and monitor your portion sizes.
Acai bowls are constructed from acai berries and infrequently extra fruits, then topped with elements like fruit, nuts, seeds, and granola.
Although they’re nutrient dense and wealthy in antioxidants, business varieties are sometimes offered in giant portion sizes and could also be excessive in added sugar and energy.
Making your individual acai bowl at dwelling might help you average your portion sizes and is an effective way to take management of what you’re placing in your plate.
If you wish to prep your individual acai bowl, you could find acai powder in specialty shops and on-line.