Eat Smarter by Shawn Stevenson

Author:Shawn Stevenson [STEVENSON, SHAWN]
Language: eng
Format: epub
Publisher: Little, Brown and Company
Published: 2020-06-29T00:00:00+00:00

Fit Fruits

We’ve talked about various fruits throughout the book in terms of their benefits to our microbiome, protection against weight gain, and much more. Here’s some additional information on a couple of fruits that provide some pretty sweet advantages for your metabolism.

Blueberries

Researchers at the University of Michigan published data finding that blueberry intake can potentially affect genes related to fat burning. The unsung hero of many smoothies and fruit salads, these little berries are a powerhouse source of the micronutrients vitamin C, vitamin K, manganese, and inflammation-fighting antioxidants. Plus, the flavonoids found in blueberries were found to be protective against weight gain, according to scientists at Harvard University. As an added bonus, it was also uncovered that having a serving of blueberries (and/or strawberries) three times per week can reduce your risk of having a heart attack by 34 percent. If it’s good for fat loss, it’s probably good for your heart, too!

If we look at the direct impact that blueberries can have on your hormones, a study published in The Journal of Nutrition showed that the consumption of blueberries was able to reduce insulin resistance in study participants. Keep in mind, a consistent sign of insulin resistance is carrying more body fat around the midsection. Anything we can do to improve insulin sensitivity is going to be a welcome friend for our waistline.

Fresh or frozen organic blueberries are a great choice, and wild harvested blueberries are even better (thanks to their higher level of micronutrients). Growing up, the closest thing I got to a blueberry was in my Hostess mini muffins. So, when I first had some fresh blueberries, I was surprised at the diversity in their flavor, ranging from sweet to sour. Today, it’s one of my favorite snacks to grab, and definitely one of my all-time favorites to add fiber and powerhouse antioxidants to my smoothies. Remember: A half-cup of berries a day can help keep your fat genes at bay!

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