Are acai bowls as healthy as they seem?

There’s a debate among health enthusiasts about the true benefits of acai bowls. Pronounced “ah-sigh-ee,” these bowls contain acai berries and nutrient-dense toppings, leading some to claim they are a superfood powerhouse. However, critics argue that the high sugar content and calorie-dense ingredients negate potential health advantages.

So, what are acai berries?

Acai are deep purple berries native to Central and South America. Many stores in the U.S. sell frozen acai puree, powder and juices. Although they are not a significant source of any micronutrient, they are packed with antioxidants.

According to the National Library of Medicine, acai may benefit your heart, gut, liver, kidneys and nervous system. The berries may also help stabilize blood sugar and lower blood lipids. Acai also appears to have antimicrobial and antiparasitic properties.

Are acai bowls still healthy?

Acai bowls are also packed with beneficial nutrients, including protein, heart-healthy fats and fiber. A portion of acai puree (just under ½ cup) offers about 70 calories, 2 grams of protein, 5 grams of unsaturated fat and 3 grams of fiber.

“Acai bowls can be a nutritious choice when made with fresh fruit, nuts and seeds, but they can also be loaded with added sugars and unhealthy toppings,” says Kate Salzsieder, a registered dietitian and diabetes educator at Aurora Health Care. “It all comes down to how they are prepared and what ingredients are used.”

Salzsieder offers these easy steps to make healthier acai bowls at home:

1. Start with an unsweetened acai puree or powder. For the base, blend the acai with your choice of fresh or frozen berries, like blueberries, strawberries and blackberries. Add a banana for extra creaminess.
2. Pour in your preferred milk or fruit juice. For an extra protein kick, stir in some plain Greek yogurt.
3. Blend on low until smooth and creamy, then transfer to a bowl. Top it off with your favorite crunchy additions, like granola, seeds, nuts and fresh sliced fruit.

Salzsieder says the true secret to good health lies in a balanced diet and lifestyle, not just one trendy superfood.

“In the end, moderation is key when it comes to acai bowls. Enjoy them and be mindful of the ingredients and portion sizes to ensure they truly are a healthy choice.”

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