Boysenberries
Category: Fruits & Fruit Juices State: Canned, Heavy Syrup
Nutrition Highlights
Serving Size
Calories
225
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 228 (100%) |
| Protein | 10 (4.5%) |
| Fat | 2.8 (1.2%) |
| Total | 225 (100%) |
Serving: 1 cup [256g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 195 (76.3%) |
| Carbohydrate | 57 (22.3%) |
| Protein | 2.5 (1.0%) |
| Ash | 0.8 (0.3%) |
| Fat | 0.3 (0.1%) |
| Total | 256 (100%) |
Serving: 1 cup [256g]
Benefits
-
High in vitamin C which is an antioxidant that protects cells from free radical damage and promotes skin health
-
Contain anthocyanins which are plant pigments that act as antioxidants and may help reduce risk of heart disease
-
Good source of fiber which aids digestion and may help manage blood sugar levels
-
Provide manganese which is important for bone health, energy production and antioxidant protection
-
Contain phytonutrients and ellagic acid which have anti-inflammatory and anticancer properties
Risks
-
High in added sugars from the heavy syrup which can contribute to weight gain and increased risk of obesity, diabetes and heart disease if consumed in large amounts
-
May be high in sodium depending on what is added to the syrup which can increase blood pressure risk
-
Low in dietary fiber which is important for digestive and heart health
-
Vitamin and mineral content depends on how long the berries are cooked and what is added to the syrup which may reduce some nutrient levels
-
Calorie content is high due to the added sugars in the syrup which can displace healthier foods and beverages from the diet
Additional Information
Boysenberries, canned in heavy syrup, are a delicious and convenient option for enjoying this unique berry throughout the year. While they offer certain nutritional benefits, it is important to be aware of the potential risks associated with consuming this particular product.
One of the primary attributes of boysenberries is their rich antioxidant content. Antioxidants play a crucial role in protecting our cells from damage caused by harmful molecules called free radicals. Boysenberries are particularly high in anthocyanins, a type of antioxidant that gives them their deep purple color. These compounds have been associated with various health benefits, including reducing inflammation, supporting heart health, and potentially even preventing certain types of cancer.
Additionally, boysenberries are a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system and can help regulate bowel movements, prevent constipation, and promote satiety, making it beneficial for weight management. Including fiber-rich foods like boysenberries in your diet may also help lower cholesterol levels and reduce the risk of developing chronic conditions such as heart disease and type 2 diabetes.
However, when boysenberries are canned in heavy syrup, some nutritional benefits are overshadowed by the risks associated with the added sugar content. The heavy syrup used in the canning process is typically high in added sugars, which can contribute to weight gain, tooth decay, and an increased risk of chronic diseases, including obesity, diabetes, and heart disease.
Consuming boysenberries in heavy syrup also means a higher calorie intake compared to fresh or frozen options. The syrup adds unnecessary calories without providing significant nutritional value. This can be a concern for individuals trying to manage their weight or those with conditions such as diabetes that require careful monitoring of sugar intake.
Furthermore, the canning process may lead to a loss in some heat-sensitive nutrients, such as vitamin C. While boysenberries are generally a good source of vitamin C, the canning process can cause a reduction in its content. Vitamin C is important for immune function, collagen synthesis, and acts as an antioxidant in the body. Therefore, opting for fresh or frozen boysenberries may be a better choice if you are seeking to maximize your vitamin C intake.
In conclusion, boysenberries offer numerous nutritional benefits, including antioxidants and dietary fiber. However, when canned in heavy syrup, the added sugar content and potential loss of heat-sensitive nutrients become important factors to consider. If you choose to consume boysenberries canned in heavy syrup, it is essential to do so in moderation and balance it with other nutrient-dense foods. Opting for fresh or frozen boysenberries can provide a healthier alternative, ensuring you enjoy the nutritional benefits without the risks associated with added sugars.