Blackberries are not just a sweet snack. According to experts interviewed by Parade, the small berries may have positive effects on energy levels, digestion, skin health, and heart function.
Here are the main effects of eating blackberries regularly.
You may get more stable energy
Blackberries affect blood sugar less than sugary snacks. This can help provide steadier energy levels throughout the day and reduce feelings of energy crashes.
Blood sugar levels may become more stable
Even though blackberries taste sweet, they are considered low-glycemic.
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Their carbohydrates are absorbed slowly, which helps avoid major spikes and drops in blood sugar levels.
You may experience a better mood
According to Parade, dietitians say that stable blood sugar levels may also influence mood and provide greater mental clarity.
Your digestion may improve
Blackberries contain a high amount of fiber, which helps support regular bowel movements and keeps digestion functioning properly.
The risk of constipation may decrease
Experts explain that the fiber in blackberries can make stools softer and more regular, which may help prevent constipation.
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You may feel fuller for longer
Blackberries are low in calories but rich in fiber.
According to a study published in Molecules, this combination may increase feelings of fullness and help reduce overeating and weight gain.
Your sweet cravings may decrease
When blood sugar levels remain more stable, cravings for sugary snacks may also decrease, according to experts.
The risk of type 2 diabetes may be reduced
Dietitians point to research published in the International Journal of Molecular Sciences, which suggests that blackberries may help prevent type 2 diabetes due to their fiber and antioxidant content.
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Blackberries may benefit heart health
Regular consumption of blackberries has been linked in a study published in Nutrition Reviews to improvements in HDL cholesterol, lower inflammation, and better blood pressure.
Reduced inflammation
Blackberries contain polyphenols and anthocyanins, which may help reduce oxidative stress and inflammation in the body.
Your skin may look healthier
The high vitamin C content may support collagen production in the skin, according to a study published in Nutrients, while the water content helps maintain hydration.
Your immune system may become stronger
The vitamin C in blackberries may also support the immune system and help the body recover more quickly after illness.
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Your brain may be better protected
A study published in Molecules found that foods rich in anthocyanins are associated with slower age-related cognitive decline and a lower risk of Alzheimer’s disease, and blackberries are among those foods.
Blackberries may support balance and coordination
An animal study also published in Molecules found that blackberry consumption improved balance, coordination, and cognitive function.
Sources: Parade, Molecules, International Journal of Molecular Sciences, Nutrition Reviews, and Nutrients.
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