Little Step No. 58
What to do:
Add a handful of mixed berries to your day.
Why this step works:
If you’re a regular Little Steps reader, you’ll have noticed by now that berries are a regular feature in my recipes; especially if you tried out last week’s hydrating smoothie. I’m a BIG fan of berries such as strawberries, blueberries, raspberries and blackberries, and it’s not just because they taste great! This little step is a gentle nudge to add a handful of mixed berry goodness into your day.
Here’s my top three reasons why:
1. Low natural sugar content – Even though fruit counts as plant food variety in the diet, it’s important to keep an eye on total daily fruit intake and the types of fruit you choose. This is because most fruits contain high levels of natural sugar. And even though it’s natural sugar, it’s not something you want too much of in your diet. This is where berries come in handy. They deliver plant food variety but contain significantly lower levels of natural sugar than most other fruits.
2. Rich in antioxidants – As a general rule, plant foods which are particularly dark, bright or intensely-coloured contain high levels of antioxidants which help to protect your health from the inside out. The intense, jewel-like colours of berries tell us that there are lots of antioxidants packaged inside.
3. Feed a very special type of gut bacteria – And last but not least, this is where berries really stand out for me. Research on this topic is still in its early days but some studies indicate that berries may help to feed a very special type of gut bacteria called Akkermansia muciniphila. Whilst all the different types of beneficial gut bacteria are important, in recent years, Akkermansia muciniphila has been found to be particularly vital for supporting a healthy gut lining – a very important foundation of good health overall. The brilliant Dr Mark Hyman describes this best, “think of your gut lining as a coffee filter, it lets the good stuff (coffee) in and keeps the bad stuff (coffee grinds) out. When bad stuff is getting through, we see what’s called intestinal hyper-permeability or “leaky gut”—the root cause of so many chronic diseases.” The interplay between our food and our health never ceases to amaze me and it blows my mind to think that adding berries to the diet may help to support such a crucial foundation of health.
Raspberries, strawberries, blueberries and blackberries are widely available and you can include both fresh and frozen in your diet. I always keep a stock in the freezer to add to smoothies. And since we’ll soon be in blackberry-picking season, it’s perfect timing to get your freezer filled with a free stash! Enjoy x