In recent years, an acai bowl has become a popular option in healthy diet plans. They are prepared from pureed acai berries, which are fruits primarily found in Central America and South America. Often, the bowl is topped with nuts, fruits, and seeds. Known for their distinct vibrant colour and creamy texture, acai berries are an antioxidant-rich superfood. To know if acai bowls are healthy to eat every day, read ahead.
What is Acai Berry?
South America and Central America are home to acai berries grown on acai palm trees. Hearts of palm and acai berries are the two kinds of food that the trees yield. These berries grow in bunches, have a huge pit, and resemble grapes. The berries are hand-picked separately and soaked in water after harvest. After that, the remaining pulp is consumed raw, dried to make a powder, or frozen to maintain freshness.
Acai berries have a high content of omega fats. This makes them turn rancid if not eaten or processed within 24 hours. That’s why your local grocery store doesn’t keep fresh acai berries. The taste of acai berries is different from other berries. They’re more acidic and have a taste between tart berry and unsweetened chocolate. The lack of sweetness of this fruit makes you add other ingredients like sliced fruits, honey, and more.
Nutritional Value of Acai Bowls
The nutritional profile of your acai bowls depends upon the ingredients you have added. Most bowls have antioxidants, vitamin C, fibre, potassium, and magnesium.
However, for your reference, 170 g of acai bowl has the following nutrients:
- Acai bowls calories: 211
- Fat: 6 g
- Sugar: 19 g
- Fibre: 7 g
- Protein: 3 g
- Carbohydrates: 35 g
- Calcium: 23 mg
- Potassium: 121 mg
- Vitamin A: 26 mg
If you buy your acai bowls from restaurants, then the portion size can be large. It means you may consume more than 600 calories and 75g of sugar in a single serving, depending on the toppings you choose.
Acai Bowls Benefits
Acai berries have a high content of antioxidants, which help neutralise free radicals and prevent damage to your cells. Some studies also suggest that acai berries may help improve brain function and decrease colon cancer growth.
Further, acai berries have healthy omega 3, 6, and 9 fats. Omega fats are good for your heart health. They help in circulation, reducing cholesterol, and maintaining cardiovascular health.
Is Eating an Acai Bowl Every Day Bad?
Eating acai bowls every day is bad only if it is taken in large portions. You must ensure your portion size is small, as eating more calories can lead to weight gain. A typical acai bowl’s calories are around 200 but can exceed 1000 when prepared in large portions with many toppings. It is important to select the right toppings as too many can increase the calorie intake.
Acai bowls also have high sugar when commercially prepared. Consuming too much sugar can cause liver problems, heart diseases, and type 2 diabetes. So, make your bowls and choose fewer but healthy ingredients as toppings.
How to Prepare Acai Bowls?
To prepare your own acai bowl, follow these steps:
- First, blend the unsweetened, frozen acai puree or powder with water or milk. These create a base for your acai bowl.
- Add your toppings. You should add ingredients that are healthy and do not have much sugar content.
- Choose from nuts (almonds, pecans, and walnuts), seeds (chia seeds, flax seeds, and hemp seeds), granola, coconut flakes, pomegranate, kiwi, and strawberries.
- You can blend some spinach, cauliflower, and zucchini into the base of your acai bowls to make them more nutritious.
- You can also add a spoonful of Greek yoghurt to add probiotics and improve the consistency of the base.
However, remember to keep a check on the portion size to keep your intake of sugar, carbohydrates, and calories under control.
Conclusion
Acai bowls make for a healthy breakfast that can provide you with various antioxidants. However, please make your own acai bowls and not buy them from restaurants. Commercially made bowls have high sugar content and portion sizes that can contribute to diseases like diabetes and lead to weight gain over time.
