Bær – Naturens helsefremmende vidunder!

Bær er fantastisk godt, vanvittig sunt og meget allsidig. Bær er et av naturens ypperste vidundere, og i Norge er vi så heldige og ha et stort utvalg av denne fantastiske matgruppen i butikkene – og det trenger ikke være dyrt; frosne bær er et ypperlig valg.

Bær er sunt og godt!

Bær er sunt og godt!

Bær er en underkategori av frukt, og det smaker søtt og godt. Grønnsaker regnes av mange som en sunnere matkategori. For vanlig frukt* kan jeg som regel si meg enig med dette, men bær er en annen sak, da det ikke har de samme begrensningene som mye annen frukt, men har en rekke fordeler over grønnsaker;

1) Bær er kongen av kostfiber:
Mange bær har et høyere fiberinnhold enn grønnsaker, både om vi regner per gram vare og per kalori (som er langt viktigere). Dette overrasker mange, da slike søte matvarer ikke er hva vi forbinder med kostfiber, men bær har altså et veldig høyt innhold av kostfiber.

Bjørnebær inneholder 5,3 g kostfiber per 100 g, og 1,23 g per 10 kalorier. Bringebær har 6,5 g per 100 g, og 1,25 g per 10 kalorier. Hvordan er dette sammenlignet med grønnsaker? La oss se på brokkoli og agurk – to velkjente grønnsaker; brokkoli inneholder 2,6 g kostfiber per 100 g, og 0,76 g per 10 kalorier. Agurk har kun 0,5 g per 100 g, og 0,33 g per 10 kalorier.

Som dere kan se; bringebær knuser grønnsaker på fiberinnhold. Det finnes riktignok grønnsaker med et høyere fiberinnhold enn bær, men totalt sett som en matkategori er det ingen tvil om at bær er kongen på fiberinnhold.

2) Bær har et ekstremt høyt innhold av antioksidanter og fytokjemikalier:
Bær og frukt har et betydelig høyere innhold av de helsefremmende stoffene antioksidanter og fytokjemikalier enn de fleste grønnsaker (6). Disse stoffene blir stadig assosiert med en hel rekke av helsefordeler (2, 3, 4).

3) Bær er fantastisk slankekost:
Bær har en lav energitetthet, en viktig faktor for slanking og vektkontroll (1). Lav energitetthet betyr enkelt og greit at det inneholder mye vann og kostfiber, slik at du kan spise massive mengder og fortsatt innta få kalorier. 15 g (1 ss) med olivenolje inneholder omtrentlig like mange kalorier som 350 g (1 pose) bær – hva tror du er enklest å overspise?

Studier har også vist et frukt ikke har noen negativ effekt på vekttap, men derimot kan føre til bedre forbedringer i kolesterol nivåer, opprettholdelse av mer muskelmasse og bedre forsvar mot oksdadivt stress (7, 8).

4) Bær er godt, søtt og allsidig:
En massiv fordel for bær er at det smaker søtt og godt. De fleste grønnsaker har ikke denne søte smaken, og mange for problemer med å holde seg på et ‘sunt’ kosthold når de ikke får spise noe søtt. Bær er naturlig søtt, og kan gjøres enda søtere med litt sukker eller søtstoff.

Bær er også allsidig, det kan spises naturelt eller i en rekke andre måltider. Prøv for eksempel mitt fruktige treningsmåltid.

Praktiske anbefalinger:
Spis mer frukt og spesielt bær, Nordmenn spiser desverre veldig lite frukt og grønt (5).

Bær er en helt fantastisk matgruppe, selv spiser jeg ca 400 g daglig – noe jeg så absolutt kan anbefale. Om lommeboken din er stor kan du gjerne kjøpe ferske bær, men for de fleste av oss vil nok frosne bær være det beste alternativet. Ellers kan du jo om sommeren ta noen turer i skogen og plukke blåbær – ingenting er nok sunnere en helt nyplukkede bær.

Om du skal slanke deg, kan du med fordel bruke bær som din hovedkilde til karbohydrater. Fokuser på rikelig med proteiner, en del fett (spesielt fiskefett/omega-3), og en hel haug med bær. Du kan fint spise 1 kg eller mer av bær om dagen. For å illustrere; om en voksen mann som trener hardt skal degge sitt kaloribehov (rundt 3 000 kal) kun med bær (ikke å anbefale), trengs det intet mindre enn rundt 8 kg bær.

Les også: Godt, Sunt, & Billig -> Spis frukt som er i sesong!

* Frukt, bær og grønnsaker botanisk sett, er ikke alltid det samme som hva som brukes i dagligtale. Agurk er for eksempel et bær, mens bringebær ikke er et bær. I denne artikkelen regner jeg dog bær slik vi normalt bruker det i dagligtale.

Referanser:

1) Energy density and its role in the control of food intake: evidence from metabolic and community studies – Pubmed.

2) Optimal nutrition: fibre and phytochemicals – Pubmed.

3) Health effects of vegetables and fruit: assessing mechanisms of action in human experimental studies – Pubmed.

4) Phytochemicals: guardians of our health – Pubmed.

5) SSB – Forbruk.

6) http://en.wikipedia.org/wiki/List_of_antioxidants_in_food

7) Effects of two energy-restricted diets containing different fruit amounts on body weight loss and macronutrient oxidationPubmed.

8 ) A role for fruit content in energy-restricted diets in improving antioxidant status in obese women during weight lossPubmed.

 

Bringebær. Foto: Fir0002, flagstaffotos.com.au

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