The appetite suppressant the diet industry hopes you won’t discover

If you walk down the grocery aisle that contains the low-calorie, low-sugar foods, you’ll find bars (that taste like cardboard), thick liquid nutrition (that always has that funky aftertaste) and an array of other pre-packaged and processed foods (meals that don’t even require refrigeration!) that are supposed to help you lose weight.

They’re low-this, low-that, high-priced and claim to help suppress your appetite. And they might. But the side effects could include caffeine jitters, constipation, fatigue and more.

But there’s a superfood that does great things for body weight — naturally — and with an upside: improving your health…

Berries’ biggest benefits for weight

The simple berry is simply the best diet food that most dieters don’t seem to know about. No matter which type of berries you prefer — strawberries, blackberries, raspberries, blueberries or boysenberries — these diminutive nutrient wonders deserve a place in everybody’s meal and snack plans.

Here’s how they help…

Berries make you feel full. First off, as a snack, berries have advantages that processed foods like bars can’t touch. A study at Loughborough University, Leicestershire, England, shows that munching on berries in the afternoon can help you consume significantly less food. In this test, the researchers found that berry snackers ate less at a later meal than folks who snacked on bars, cookies or other confectionary snacks.

Berries for better blood sugar. Despite their sweet taste, berries contain natural compounds called anthocyanins that can help regulate blood sugar. Research at the University of East Anglia in England shows that berries help make the body more sensitive to insulin — the hormone that takes glucose out of the blood and into cells to be used for energy. If you become insulin resistant, that process doesn’t work so well and leads to prediabetes — and you know what happens after that.

Berries blot out inflammation. The natural compounds found in berries also reduce inflammation. Science has shown a longstanding association between increased weight gain and increased inflammation. An overactive immune system can lead to chronic inflammation. Gut inflammation may also be a contributing factor and can lead to weight gain. 

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If you’re like me, you’ll find that snacking on berries just makes you feel better mood-wise than indulging in sweet treats like cookies or cakes. Plus, I find the taste of ripe berries to be a pleasure that no food that came out of a factory can match.

That’s another advantage of berries — in many parts of the country, you can grow your own, they are easy plants to care for and the fruit right off the bush is a delight. And if you’re lucky, they may be growing in the wild near where you live.

But if fresh berries aren’t readily available, don’t worry. Recent research has shown that frozen and even powdered berries confer big benefits.

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Carl Lowe

By Carl Lowe

has written about health, fitness and nutrition for a wide range of publications including Prevention Magazine, Self Magazine and Time-Life Books. The author of more than a dozen books, he has been gluten-free since 2007.