Cranberries may be one of the most underrated members of the berry family.
Rich with antioxidants and high in fibre, cranberries have serious health benefits including promoting digestion and helping control blood sugar.
WATCH BELOW: Nutritional benefits of strawberries
Nutritional benefits of strawberries
But before you load up on extra cranberry sauce over Thanksgiving, it’s important to note that raw cranberries are the most nutritious variation of the fruit. Dried cranberries might be tasty, too, but like sauce, they’re high in sugar.
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“Many of the cranberries we eat these days are sweetened and dried, and those are slightly different than eating an actual raw cranberry, which are far more tart,” explained Jennifer Sygo, a registered dietitian and sports nutritionist. To reap the health rewards of the superfood, Sygo suggests sticking with raw ones.
Cranberries are low in sugar
Cranberries are great because they’re one of the lowest-sugar fruits. While dried cranberries and cranberry co*cktail have sugar added, raw cranberries are naturally less sweet, meaning they won’t spike your blood sugar.
“There is some research out there suggesting that when a person consumes cranberries as part of a fatty meal — like a Thanksgiving meal — that they can actually help reduce the impact of that meal on blood sugar,” she said.
In other words, cranberries can reduce the chance of a significant blood sugar spike, something that’s common when you eat heavy foods.
“We don’t want big, big spikes in blood sugar. That’s hard on our bodies — especially if you have diabetes,” she explained.
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Cranberries promote digestive health
Cranberries may be tiny, but they’re loaded with fibre.“A cup of cranberries provides five grams of dietary fibre,” Sygo said.
This is good for your digestive track, she said, as it helps promote regular bowel movements. Fibre is also good for weight management, as it keeps you fuller longer and therefore less likely to overeat.
Raw cranberries are super low in calories, as a cup only has 50 calories, Sygo said. By comparison, amedium-sized banana has about 110 calories, and a cup of blueberries is about 80 calories.
“Cranberries [are] among the lowest calories of any fruit that’s out there,” she said. This means they’re a great addition to cooking and baking recipes, and a healthy topping for yogurt or granola.
Cranberries are good for your vascular system
Cranberries might have a positive affect on our vascular system, Sygo said. She said there’s some evidence that suggests the superfoodhelpsincrease flow-mediated dilation.
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“Basically what that means is [cranberries might] help to keep the blood flowing through your arteries, through your heart, through your vascular system,” she explained.
“That allows the whole system to be more younger and more vibrant.”
Cranberries have anti-inflammatory effects, thanks to their high amounts of antioxidants, especially anthocyanins and flavanols, which give cranberries their dark hue. “Antioxidants have been shown to reduce the risk of certain chronic diseases because they can help lower inflammation in our bodies,” says O'Neill.
If consumed regularly, cranberries or cranberry juice may reduce your risk of stomach cancer. The juice and extract also improve several risk factors for heart disease, including cholesterol levels and blood pressure.
HOW MUCH CRANBERRIES TO EAT DAILY? Studies confirming the health-promoting properties of cranberries have typically used doses of 100-300 g of fresh cranberries, equivalent to 7-10 g of dried cranberries, and 100-150 ml of 100% cranberry juice.
Fresh, raw cranberries can add a pleasant bite and burst of color to any dish. You can eat them whole like blueberries, toss them into a salad, add them to oatmeal, or blend them into a smoothie. If they're too tart for you, you can chop them and add a little sugar or any other sweetener.
The cranberry is also a contender when it comes to antioxidant content. While wild blueberries outperform them when it comes to measuring both antioxidant capacity and cellular antioxidant activity, cranberries pack their own health punch.
Several studies indicate that cranberry helps prevent UTIs of the bladder and urethra (the tube that drains urine from the bladder), especially for women who have frequent UTIs.
Cranberries provide a good source of various vitamins and antioxidants. Historically, Native Americans used cranberries as a treatment for bladder and kidney diseases, while early settlers from England used them to treat poor appetite, stomach complaints, blood disorders, and scurvy.
The high concentration of salicylic acid in cranberries provides similar effects as aspirin, which is a salicylate. Drinking cranberry juice or taking cranberry supplements can help prevent blood clots by acting as a blood thinner.
Rich with antioxidants and high in fibre, cranberries have serious health benefits including promoting digestion and helping control blood sugar. But before you load up on extra cranberry sauce over Thanksgiving, it's important to note that raw cranberries are the most nutritious variation of the fruit.
Berries. Many dark berries — including blueberries, raspberries, and cranberries — contain antioxidants called polyphenols, which may help protect the liver from damage.
Although cranberry juice is safe to consume in moderation, drinking too much can cause side effects such as upset stomach, diarrhea, and blood sugar spikes.
It's also relatively high in sugar, with 11.9 grams per half cup. A half cup serving also contains 90.1 milligrams of potassium, 62.2 percent of your daily recommended value of vitamin C, and 0.6 percent of your daily value of vitamin A.
Is it safe to eat cranberries raw? Cranberries are generally considered safe whether they are cooked or raw. However, because of their notoriously bitter, sharp taste, most people prefer not to eat them raw or unsweetened. This bitterness is due to the high tannin content of cranberries.
Cranberries have anti-inflammatory effects, thanks to their high amounts of antioxidants, especially anthocyanins and flavanols, which give cranberries their dark hue. “Antioxidants have been shown to reduce the risk of certain chronic diseases because they can help lower inflammation in our bodies,” says O'Neill.
Drinking cranberry juice in moderation can be part of a healthy diet. It can be a convenient way to boost the vitamins and minerals in your day. However, be sure to also enjoy fruit in its whole-food form (whether it's fresh, frozen or canned) as this will allow you to get more fiber.
Stomach issues: Evidence suggests that consuming a large number of cranberries or products that contain them can lead to upset stomach and diarrhea. This is particularly true in young children.
Compounds called proanthocyanidins provide cranberries' vibrant color and also work as antimicrobial agents. They can help prevent bad bacteria, such as E.coli, from colonizing your gut and may also strengthen the gut barrier and reduce inflammation in and around your digestive tract.
If you have diabetes, stick with cranberry products that are sweetened with artificial sweeteners. Kidney stones: Cranberry juice and cranberry extracts contain a large amount of a chemical called oxalate. Since oxalate is found in kidney stones, cranberry might increase the risk of kidney stones.
Ocean Spray® Light Cranberry Juice co*cktail serves up the unique health benefits of cranberry, with 2/3 fewer calories and carbs than most juices and alcoholic drinks. Drink to your health Hydrating is important no matter what time of year.
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