Mulberry flour: the food rich in antioxidants
Blackberry is made by a process in which the fruit is dehydrated and then ground. It is interesting that blackberry is dried at low temperatures, thus avoiding nutritional loss.
This food stands out because it contributes to weight loss because it is rich in soluble fiber. In addition, it has antioxidant action because it is rich in anthocyanins, substances that act fighting the free radicals of the body and thus prevent aging and diseases such as Alzheimer's, cardiovascular diseases, etc.
Flour is also rich in vitamins, especially K and C, mineral salts such as potassium, selenium and zinc, and fibers. The latter is very interesting because it provides the best intestinal transit and is responsible for the food being able to help in weight loss.
Main nutrients of blackberry flour
Blackberry and blackberry flour have almost the same nutrients. However, there are some differences in how they are offered. The fruit has better bioavailability of the nutrients, but from the point of view of the concentration of the substances, the flour wins because it is made with a very large amount of blackberries.
Because it has more fruit and does not contain water, flour is more caloric. While 25 grams of fruit has 10 calories, the same amount of flour has about 32.5 calories. However, it also has high concentrations of nutrients such as iron, which helps prevent anemia, and calcium, which is important for the health of bones and teeth.
Potassium, interesting because it helps balance blood pressure, magnesium, which acts on the nervous system by fighting stress and improving the absorption of calcium, and selenium, which has antioxidant action, are present in blackberry flour.
The food also has good concentrations of vitamin C, which helps to make the body more resistant to infections, and vitamin K, which is essential to keep bones healthy and also acts in the process of blood clotting.
Like fruit, flour has high amounts of flavonoids, especially anthocyanin. These substances have a strong antioxidant action preventing the formation of free radicals. Another interesting point of the food is that it has large amounts of pectin, a soluble fiber that provides a number of benefits such as satiety, absorption of fats and improves the intestinal transit.
The nutritional table of the mulberry
|Blackberry - 100 grams||Calories|
|194 mg||Vitamin C|
|36.4 mg||Vitamin A|
|1 mcg||Vitamin K|
|39 mg||Source: US Department of Agriculture chart|
Check the percentage of Daily Value * of some nutrients that the 100 gram portion of mulberry carries:
80% vitamin C
- 13% iron
- 12% vitamin K
- 3.9% calcium.
- Benefits of blackberry flour
Blackberry flour helps in weight loss in two ways. First, it provides satiety by being rich in pectins. This soluble fiber upon contact with water in the digestive tract increases in size making the person feel satisfied and eat a smaller amount. Therefore, when drinking blackberry flour, it is important to drink at least two liters of water throughout the day. Prevents absorption of fats:
Food also contributes to weight loss by preventing the absorption of fats in the body. The one responsible for the benefit is pectin again. This time it binds to a small amount of fat that goes to integrate the intestinal cake and then is eliminated by the body. It is important to emphasize that these two benefits of flour will only aid in weight loss if they are associated with a balanced diet and physical activities. Decreases cholesterol:
As pectin binds to a portion of fat and prevents it is absorbed, in addition to the aesthetic benefits, this is also interesting for health. Food helps lower blood fat and bad cholesterol, LDL. Improves intestinal transit:
Blackberry flour has large amounts of fiber. They act by accelerating peristalsis, which is the involuntary movement of the digestive tract. In addition, as pectin increases the intestinal bolus, there is a stimulation in peristaltic movements. This soluble fiber forms a kind of gel around the intestinal cake which also facilitates its movement through the intestinal canal. Antioxidant action:
Blackberry flour is rich in flavonoids, especially anthocyanin. These substances have a strong antioxidant action preventing the formation of free radicals. They also combat cell aging, protect the cardiovascular system and improve blood circulation, preventing fluid retention and even helping to reduce cellulite. Prevents diabetes:
Glucose has slower absorption through pectins and thus avoids glycemic peaks. The result is a smaller production of the hormone insulin, responsible for putting blood sugar into the cells. Reducing glycemic peaks and producing insulin is beneficial in preventing and for people who have diabetes. This is because when the hormone is produced and released in the body in large amounts, some tissues and organs begin to reduce its response to it, requiring more insulin to store the same amount of glucose. This process is a framework called insulin resistance, which if not reversed can progress to diabetes 2.
Who already has diabetes, both type 1 diabetes and type 2 diabetes, and more glucose peaks in the blood, worse your state stays. Therefore, the consumption of this meal helps to have a blood sugar balance, stabilizing the problem.
It is important to emphasize that people with diabetes ingest the food with parsimony, within the recommended amount, since it has considerable sugar values and carbohydrates
Recommended amount of blackberry flour
The guidance is to consume between one or two tablespoons of blackberry meal a day, about 25 to 50 grams.
How to consume blackberry flour
It is possible to combine blackberry flour with a number of foods. By its sweet taste, it can be used in sweets. Add the food in the preparation of cakes and other desserts.
It also looks great in vitamins and with yogurt. Since blackberry flour does not have many proteins or fats, combine it with skimmed yogurt, a source of calcium and protein, and a tablespoon of oilseed, rich in healthy fats.
Blackberries have few calories - Photo: Getty Images
When compared to other fruit flours, blackberry has some similar benefits and still has differentials. Passionfruit flour, like blackberry, is rich in pectins, which makes it satiety, fat absorption and improves intestinal transit.
Green banana flour also has pectins, and it has starch resistant, which will potentiate the effects of this soluble fiber. However, this food also does not have the antioxidant action that is present in blackberry flour.
When comparing the blackberry flour with the blackberry fruit, it is noted that both have practically the same nutrients. However, there are some differences in how they are offered. The fruit has better bioavailability of the nutrients, but from the point of view of the concentration of the substances, the flour wins because it is made with a very large amount of blackberries. Unfortunately for having more of the fruit and not contain water, the flour is more caloric. While 25 grams of the fruit has 10 calories, the same amount of flour has about 32.5 calories.
There are no contraindications to the consumption of this food. However, it is interesting that people with diabetes do not ingest it in large quantities because it has considerable sugar and carbohydrate values.
Risks of overeating
Eating too much can cause a person to gain weight, since it is caloric. The flour containing a lot of fruit therefore carries a lot of natural blackberry sugar. The two-scoop portion has an average of 32.5 calories. Because it is rich in fiber, consuming large amounts of the nutrient can have the opposite effect and lead to constipation.
Where to buy
Blackberry's flour can be found in natural food stores. with blackberry flour
Learn to make the pudding with blackberry flour -Imagical picture - Photo: Getty Images
Check out delicious recipes with blackberry flour prepared by Malu Lobo from the Foot in the Kitchen site.
Sweet bread low carbo with cranberry flour
Light fruit cakes with blackberry flour
- Light tapioca pudding with blackberry flour
- Sources consulted:
- Nutritionist Alessandra Luglio
Nutritionist Amanda Buonavoglia
Nutritionist Lucyanna Kalluf.
Tips are not lacking for those who want to lose weight. Exercise batteries, balanced diet, fixed meal times, etc. In addition to that, a good option to win the race against the scales is the insertion of fibers in the daily menu. The fiber benefits list is extensive. Although they are not absorbed by the body, such as vitamins, they are important for the proper functioning of the intestine.
They say that those on a diet can not eat chocolate. For Rodrigo it was not like that. A learned Chocoholic, he learned from the Diet and Health to administer how much he could consume without exaggerating, and above all, without giving up. At the beginning of the program he realized that he ate more than he could and that was when the process of overcoming began to go in search of his weight goal.