Why eat dried blueberries?


Much has been made of the benefits of consuming fresh blueberries, including cranberry juice. Why eat dried blueberries?

There are many reasons, among them is that it helps to include more servings of fruit in the day. It is suggested in The Dietary Guidelines for the US. 2020-2025 as a strategy to also consume nuts.

Among the advantages of dried cranberries is that it can be a great snack because it is very practical to carry.

Especially if it is combined with some nuts, since proteins are added and it gives greater satiety and better control of blood sugar levels.

Health benefits of including dried cranberries in your diet

-High content of flavonoids and lower risk of cardiovascular disease.

Numerous studies show that the flavonoids present in fruits and vegetables and other antioxidants can help reduce the risk of cardiovascular disease.

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-Content in proanthocyanidins and its relationship with the reduction of urinary infections, stomach ulcers, oral health and reduction of LDL cholesterol.

Dried cranberries also contain flavonoids such as proanthocyanidins, which provide non-stick properties against certain bacteria, which are not present in many commonly eaten fruits and vegetables.

Proanthocyanidins can help prevent the attachment of harmful bacteria, including E. coli, which is associated with urinary tract infections.

A pilot study from the University of Wisconsin-Madison shows that women with UTIs reported decreased UTIs for up to six months after consuming one serving of dried cranberries daily for two weeks.

The flavonoids in blueberries, including proanthocyanidins, may also help inhibit bacteria associated with gum disease and stomach ulcers.

And they can help protect you from the effects of LDL cholesterol (bad cholesterol) from oxidation.

-Dried blueberries are also a good source of fiber.

They provide 10% of the Daily Value, with 2.3 g of fiber per 40 g serving of dried blueberries.

How much is a serving of dried cranberry?

½ cup of dried cranberry equals 1 cup of fresh cranberry.

According to recommendations of the portions of dehydrated fruit issued by The Dietary Guidelines for Americans 2020-2025.

Select dried cranberries with no or reduced added sugar

The amount of sugar in dried cranberries is usually the same as other dried fruits, such as raisins or dried cherries.

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Dried cranberries are usually sweetened because cranberries are naturally low in sugar and acidic, so they are sweetened to improve palatability.

If you prefer, in order not to add more calories to your diet or to control the amount of sugar, select dried cranberries with no added sugar, or their version with reduced added sugar.

Dried Cranberry Uses

-Magnificent as a snack or part of it if added to dried cranberries-walnuts.

-Can be added to oatmeal or yogurt as part of breakfast.

-Excellent to add to salads, rice and other whole grains.

-Try it with cottage cheese or jocoque.

-Add it to your toast, sandwiches, wraps, muffins, whole-grain or whole-grain crackers.

Find more recipes with dried cranberry in MyDiet, in healthy recipes.

blueberries with walnuts

Dried cranberry can be integrated into your favorite recipes! And thus get its health benefits.

Source: The Cranberry Institute, Dietary Guidelines for Americans 2020-2025.

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