With a striking flavor, the acai berry is a native Amazonian fruit with a spherical and small shape (measuring from 0.9 to 1.3 cm in diameter) and dark purple in color when fully ripe.
The nutritionist Carolina Castro explains that much of the acai marketed worldwide comes from Pará, Maranhão, Tocantins, Amapá and also in Guyana, Bolivia and Venezuela. ? There are more than 28 species of Acai, but E. oleracea (Açaí do Pará) and E. precatory (Açaí do Amazonas) are the most used and consumed in the world ?, comments.
The use of the fruit is quite diverse. Local communities in Bolivia, for example, use root syrup to treat local pain and even as a muscle tonic. But is the fruit in its natural state or as frozen pulp the most consumed forms, especially in Brazil and Latin countries ?, highlights the nutritionist.
Nowadays, at a time when much is being said about a healthier diet, acai is becoming more and more prominent as it is considered a functional food because it contains significant amounts of energy, fiber, minerals, essential fats and large amount of phenolic compounds. .
Carolina explains that the process of extracting the acai pulp can be divided into four classes:
Read also: 20 fruit combinations to make delicious juices
- Acai Paste (Doesn't Use Water)? 40% minimum total solids;
- Special Acai or Coarse Acai (Type A)? more than 14% total solids;
- Regular or Medium Acai (Type B)? from 11 to 14% total solids;
- Acai Fine or Popular (Type C)? between 8 and 11% total solids;
• Acai paste, a more concentrated extraction, contains a greater amount of the active ingredients of acai berry. It is mainly used for research purposes or for use in the manufacture of other products such as ice cream and creams. In the extraction of Acai Type A, B and C, water is used, which dilutes the fruit extract. This technique is necessary due to the high demand of the product ?, explains the nutritionist.
Moreover, it is already possible to find the acai powder, dehydrated and, therefore, with higher concentration of active compounds. This form can be used in culinary preparations or by the pharmaceutical industry in tablets and capsules ?, highlights Carolina.
The most amazing health benefits of acai berry
But, after all, why is acai so popular today, especially among those who care about healthy eating? What benefits does it offer to health?
The nutritionist points out that açai extract has high concentrations of a range of phenolic components with important antioxidant properties. Some of these substances are orientin, isoerythine and vanillic acid, as well as anthocyanins such as cyanidine-3-glycosidio and cyanidine-3-rutinoside. These substances are linked to antioxidant, anti-inflammatory and vasodilatory functions. And these functions are related to:
- Reduction of the appearance of tumor cells, as well as reduction of their growth;
- Cholesterol reduction;
- Waist circumference reduction;
- Improved insulin sensitivity (type 2 diabetes);
- Reduction of lipid peroxidation and atherosclerosis and, consequently, the consumption of acai can be cardioprotective;
- In addition, the antioxidant and anti-inflammatory effect of fruit phenolic compounds shows antiaging effect and protector against neurodegenerative diseases.
Does acai lose weight?
This is a very common doubt. It cannot be said that the food itself makes the person slim down (as no food does), but because of its properties, when inserted into a personalized eating plan, acai can help in weight loss.
Read also: 40 jelly recipes to sweeten your life healthily
Bioactive compounds found in acai stimulate the use of body fat as a source of energy for the body. However, it must be consumed in a balanced way within an individual and proper diet plan, as the acai berry, although rich in antioxidants, is also very rich in fat and its excessive consumption can lead to weight gain ?, highlights Carolina.
Likewise, it is not correct to simply say "acai fattening". Everything is very relative. "Due to its high fat content, excessive consumption of acai can lead to increased body fat," says the nutritionist.
Thus, it reinforces the importance of having the guidance of a nutritionist when inserting (or not) acai berry in your diet, especially if the idea is weight loss.
Acai berry and the practice of sports
Acai, in fact, can be a good ally for those who play sports. "It is a high carbohydrate and fat food, so it is a great alternative for athletes or athletes who need energy to have high sports performance," says Carolina.
In addition, explains the nutritionist, its consumption before exercise can have a vasodilating effect and therefore increase the supply and reach of nutrients to the muscles, improving sports performance. "Due to its high antioxidant capacity, the consumption of acai can also protect the athlete against cell damage caused by high generation of free radicals during sport," adds Carolina.
Read also: Cupuacu can be used in delicious recipes and offers many health benefits.
How to consume acai berry
Carolina points out that: Studies show that consuming 100g of pure acai pulp for 30 days can bring health benefits. "Acai juice (extraction Type A, B and C) at a dose of 7 ml / kg per day for 30 days also seems to be sufficient," he says.
? Acai powder is new. As long as the product is not added with maltodextrin, dextrose or any other type of sugar, it can offer a great advantage because it is a water free version and therefore with a higher concentration of the active substances in the fruit ?, explains the nutritionist.
• To ensure product quality, simply read the list of ingredients on the label and make sure that the only ingredient on the list is acai. The powder can enrich a fruit salad, a yogurt or smoothie, for example, and diversifying the way you consume can be interesting ?, highlights Carolina.
12 Acai Recipes to Enjoy
1. Acai with banana and granola: the preparation is super simple. The amounts of the recipe are not definitive, so you can make the quantities you like best. The tip is to do with the thicker acai, sold in some? Acai houses ?. Acai pulp sold in sachets in supermarkets is very thin and is not good in this type of recipe.
2. Sugar Free Acai Bowl: Unfortunately, many of the products available for sale are packed with flavorings, guarana syrup (which has some unwanted caffeine) and an absurd amount of sugar. The secret, then, is to use pure fruit pulp and make your acai cream / ice cream at home.
Read also: Chia: the nutrient-filled seed that has satiety and anti-inflammatory action
3. Frozen Acai Berry with Bananas and Strawberries: To make this super refreshing recipe you will only use frozen açai pulp, guarana extract, sugar or sweetener, bananas, strawberries and granola with fruits and nuts.
4. Acai with strawberry pulp and guarana syrup: In this idea you can use strawberry pulps, or if you have frozen strawberries at home, even better. Guarana syrup is easily found for sale in supermarkets and acai can be bought preferably from açai houses.
5. Acai Banana Milkshake: A vegan / lactose-free recipe. Banana is responsible for making the creamy milkshake; Cashews are to make it consistent and dense like traditional milkshakes. Frozen acai pulp gives flavor and color; sugar is of course to sweeten; and water to help crush all ingredients in a blender and make the recipe more liquid.
6. Stuffed açai bag: a combination of flavors that is the face of the Brazilian summer! For ice cream you will use acai pulp with guarana syrup and water. And for the filling, you will use only condensed milk.
7. Açai Brigadeiro: The promise is for an exotic dessert, dense and at the same time thought-provoking, that makes you want to stop eating! If you are a fan of acai, you will surely love it!
8. Acai Mousse with Banana: The proposal is to give a lightness to this combination (banana and acai) and bring the delicious flavor of these fruits in a dessert that everyone will want to repeat! It's very easy to make and white chocolate whipped cream gives the finishing touch to this unmissable recipe.
9. Acai Salami: You will only need condensed milk, butter, acai powder and cornstarch crackers. A delicious, different and great looking dessert! Good choice to serve after a special lunch.
10. Acai Roll: A Light, Refreshing and Really Delicious Recipe! Not to mention that the roulade looks great, and just serve well chilled with a little icing sugar sprinkled on top.
11Acai Bread: It's a relatively quick recipe, yields well, and the bread is very tasty. You will need wheat flour, dry yeast, salt, acai powder, warm water and olive oil.
12. Acai Cheesecake: A beautiful and delicious dessert, so no one blemishes, and still easy to make! Ideal for those who love the unique flavor of acai berry and / or want to give cheesecake a different twist. Good choice to impress everyone!
Acai Consumption Warnings
Carolina points out that there are no contraindications regarding the consumption of acai. The only attention is to excessive consumption, which will probably lead to weight gain.
So, if you want to include acai in your daily diet, you should first consult a nutritionist, who will evaluate the particularities of each case and indicate the appropriate amount of consumption of this powerful fruit, which when consumed correctly can offer many important benefits. the health!
How to Understand Acai Berry Weight Loss (April 2024)
- food
- 1,230
