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A Comprehensive List Of Powerful Complex Carbs, Along With Benefits

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what are complex carbs

Complex carbs are really not that complex.

But often, when our doctors or fitness friends tell us to eat more complex carbs, we feel….a little…lost.

Why?

Because we don’t always understand the fundamentals of why complex carbs are better than simple carbs.

Let me lend you an example.

Ketosis. The ketogenic diet. People who are on a keto diet, or low carb diet, count carbs. This has led to a somewhat tricky spot for complex carbs. This is because carb counters count carbs.

So if an apple has 25 grams of carbs, that’s 25 grams of carbs against our daily carb total. It may or may not work. Coca-cola has 39 grams of carbs in a 12 oz can.

So what’s the difference?

Well, the apple is a complex carb. It has at least 4 grams of fiber, lowering its net carbs to 20 grams roughly (maybe less). The apple isn’t the best example (I will get to those before), but the point is to show that not all carbs are equal. Carb counting has blurred the science of carbs and digestion. Some carbs digest slow, while others, the simpler versions, digest incredibly fast.

Fast is bad.

Slow is good.

But sometimes, the total carbs are equal between the two and the low carber eliminates the apple, or cashews, or beans, unreasonably, from their diet.

So I’m here to save complex carbs from the underbelly of dietary persuasion.

So let’s dive in (slowly, as is the theme of the article’s content), and figure this stuff out.

What Are Complex Carbs?

Complex carbs are complex chains of sugar. Here’s the deal, this is simple (pun about to be intended).

complex carbs vs simple carbs

Simple Carbs Vs. Complex Carbs

There are two main types of carbs.

  • Simple carbs
  • Complex carbs

Simple carbs are typically carbs, such as sugar, sans the fiber. Complex carbs, on the other hand, are usually found in more fibrous foods. Both simple carbs and complex carbs convert carbs into energy and glucose, but complex carbs do it much slower.

The slower carbs hit your body, the less pressure they place on your blood sugar.

Complex carbs are “simply” better for your health. They create a more sustained energy that lasts much longer. Simple carbs are a roller coaster ride, your blood sugar spikes hard, and dumps harder.

Orange juice, for example, is a simple carb. A cookie is typically a simple carb.

In both cases, your digestion extracts the sugar/carbs without any delay.

A complex carb example is oatmeal (I have a lot more examples listed below).

In the case of oatmeal, you eat it, your digestion has to break it down in order to extract the sugar/carbs. It’s a slower, healthier process.

Benefits Of Complex Carbs

complex carbs benefits

Complex carb benefits are well-defined and scientifically proven. By just adding in a handful of complex carbs each day, you can revamp your health and improve your life.

Digestion

Complex carbs help improve human digestion. You’re a human, so this applies to you!

The higher fiber content helps to “usher along” waste from your digestive tract. Healthy digestion is linked to all kinds of wellness indicators. Meaning, if your digestion is healthy, you are at lower risks for a variety of ailments.

Metabolic Influencer

Complex Carbs require energy in the digestive process. That’s because complex carbs are fiber and fiber requires digestive energy to break it down. This breakdown process causes energy to be utilized.

Energy used is calories used. That means more fat burn, even while you are just sitting there.

Now, I don’t suggest you binge on beans and then just lay on the couch and watch Netflix for weeks. That’s not going to work. But complex carbs help influence a more optimal energy-burning process.

Insomnia Breaker

complex carbs insomnia
Complex carbs can help you stop tossing and turning at night.

Ah, just maybe, a few good complex carbs could thwart bouts of frustrating insomnia.

Many complex carbs, such as oatmeal, contain high levels of tryptophan. As we know, tryptophan is helpful at influencing sleep.

Additionally and as an aside, low serotonin from low carb diets is often linked to insomnia. Many people who subscribe to ketogenic diets learn this the hard way. Carbs help produce serotonin.

Complex carbs are the best of both worlds. You get the carbs, but not simple carbs. So you get improved sleep, without the detrimental obesity risk associated with fast carbs.

Weight Loss

How many of you skimmed the entire article for this section?

I get it.

No shame in doing so.

Weight loss is on nearly everyone’s mind. That’s because Standard American Diets have taken their toll on our health. We are heavier than we should be.

We are more fatigued that we care to be. We have higher risks for cancer and heart disease than we are comfortable with.

Complex carbs can help us lose weight and become healthier.

They do this by satiating us. In laymen’s terms, fiber makes us feel fuller.

The more fiber we eat, the less crap we crave (it’s that simple). Studies validate this concept. And although the low-carb crowd tends to get triggered by any such talk, the science is truly undeniable in this capacity.

Adding complex carbs into your diet will likely influence weight loss. Doing it daily could contribute to lost pounds annually.

Now, how good do those beans sound?

We May Be ‘More Smarter’ On Carbs

Yes, I’m making a play on words. I needed to get your attention, didn’t I?

Carbs and brain function are like State Farm commercials and awkward exchanges (seriously, those Aaron Rodgers commercials are hideously awkward).

Fat is great for the brain. I’m saying it. Because you’re thinking it. Healthy fats fuel brain power. But healthy complex carbs also influence healthier brain function.

Much of this has to do with serotonin production and carbs (I talked about that in the insomnia section). Carbs influence the production of vital serotonin which helps regulate your mood and sleep cycles.

Ever been around a perpetually aggravated low-carber?

They are deficient in serotonin.

Some oatmeal or beans could brighten their day up really fast!

Lower Stress and Anxiety

Ok, now I’m going to admit to you straight up, I’m getting redundant.

Again, carbs help influence the production of serotonin. More serotonin means less unsettling feelings of anxiety.

Complex Carbs And Green Drinks

green drink complex carbs

Before I get to the full complex carbs list, I want to make an important note. Yes, this is one of those annoying emergency broadcast interruptions with the loud ringing sound coming across your television.

(And its a pretty cool hack)

Many of the top green drinks already have a lot of complex carbs in them. So yes, you can buy a green drink supplement and not have to go to the grocery store to get your complex carb on.

No, I Did Not Say JUICING

Green drinks retain their fiber, juicing strips it out. So don’t get what I just said confused. If you juice the below complex carb list, you’ll get none of the complex carbs, no matter what your health guru cubicle mate tells you!

Complex Carbs List

complex carbs list

Healthy eating doesn’t have to be a horrible experience. Believe it or not, nature has provided us with a plethora of tasty options that benefit our heart health, blood sugar, and even lower our cancer risk.

Here’s a comprehensive list of complex carbs. Many can be eaten alone, or used as ingredients healthy recipes.

Friendly Starches

complex carb oatmeal
Old fashioned oatmeal can offer a slow release of carbs, and some proteins to boot.
  • Oatmeal
  • Brown Rice
  • Quinoa (trendy, but legit)
  • Lentils
  • Potatoes
  • Split Peas
  • Pinto beans (who knew that Mexican dinner offered a little value?)
  • Black Beans
  • Kidney Beans

Fun Fruits

complex carb apple
Apples are a healthy, sweet complex carb option.
  • Apples (you know what they say…)
  • Grapefruits (grapefruits on our top superfoods list)
  • Cantaloupe
  • Oranges
  • Peaches
  • Bananas (more green, more starchy, more complex)
  • Plums (weird, but seriously, better than you think)
  • Blackberries
  • Blueberries
  • Acai berries
  • Strawberries (I’m berried out, honestly!)

Edgy Veggies

complex carb spinach
The superfood spinach is also a popular choice for low carb, and complex carb.

Nuts For Nuts

Nuts are a heavy fat experience. They do not often contain a ton of carbs, but the carbs they do contain are most certainly complex in nature.

complex carbs almonds
Almonds are a complex carb that offer amazing health benefits.
  • Cashews
  • Pumpkin seeds (omega 3 rich to boot)
  • Almonds
  • Macadamia nuts
  • Walnuts
  • Pecans

Nuts can be used for sauces, believe it or not. Cashews are often used to make vegan cheese dips. While vegan might not be your thing, cashew cheese is a powerful health improvement from the often cheap cheeses used in dips.

Nuts are also great to add to salads for heartiness and additional healthy fats.

Don’t forget to check out my ultimate list of all superfoods.

Conclusion

Complex carbs are game changers when it comes to numerous health issues. The slower release of carbs can provide essential energy throughout the day while also playing host to powerful nutrient density. The complex carbs list is long and full of tasty options. Many complex carbs can serve as the foundation of your favorite recipe, thereby improving its health dynamic.

Complex carbs fuel excellent digestion and improved brain function. They are readily available and affordable.

 

Swiss Chard: The Ultimate Guide To An Often Overlooked Leafy Green

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swiss chard

Swiss chard is a complicated vegetable. It has a complex relationship with people.

But really, it shouldn’t.

Swiss chard should be a staple in people’s diets, but unfortunately, it is often seen as a tricky and confusing leafy green veggie.

But it doesn’t have to be that way.

Whether you are a chef, or a mom, or on your child’s school board, swiss chard is a vegetable that truly deserves more respect.

That’s why I’m here to help raise awareness for the often snubbed swiss chard. Swiss chard is a powerful superfood that is great to eat and readily available and affordable. The time to stop overlooking swiss chard has now arrived (with a little help from my ushering).

So, do you want to become a swiss chard expert?

Follow along, I’ve got you covered.

What Is Swiss Chard?

I can’t tell you the number of times I’ve included swiss chard in a recipe, only to have someone curiously ask, “what is swiss chard?”

What is swiss chard? Will anyone ever truly solve this superfood mystery?

Swiss chard is in the beet and spinach family (what an unlikely couple, I know). The family name is called the goosefoot family (yep, this is because swiss chard resembles a goose’s foot). Nope, I can’t explain how beets fit into this namesake. But that’s not overly important, is it?

To keep it simple, swiss chard is a massively sized leafy green. It’s the big veiny green leaves that typically have hints of red you often see in the produce section of your grocery store. The leaves feel exactly as they appear to be: crisp. The colorful stems of swiss chard make it easily identifiable.

There are several different types of swiss chard.

  • Rainbow Chard
  • Ruby Chard
  • White-stemmed Chard

These all fall under the swiss chard family. There are other types of chard, but we are focused solely on swiss chard.

Swiss Chard Nutrition

swiss chard nutrition

Swiss chard nutrition is the driving factor behind swiss chard benefits. The nutritional makeup of any superfood will always be the determiner of what benefits that superfood will have.

Superfoods, however, are usually chockfull of nutrients (hence, the superfood label) and therefore result in numerous benefits.

Here are the main nutrient players in swiss chard.

  • vitamin K (three times recommended daily amount)
  • vitamin A
  • vitamin C
  • Potassium
  • Magnesium
  • Iron
  • Fiber

That’s a potent superfood nutrient lineup if I’ve ever seen one (and I have, considering this is a superfood review website). I’m not going to point out every minuscule swiss chard nutrient because that waste your reading energy. However, when we focus on the main swiss chard nutrients, we can extract a dense number of potential swiss chard benefits.

Yes, the nutrients tied the room together!

So let’s move on to swiss chard benefits and really get this party started!

Swiss Chard Benefits

swiss chard benefits

Low Calorie, High Fiber Experience = Weight Loss Potential

The key to losing weight is eating fewer calories than you expel. It’s a simple, yet often forgotten basic science. While it is possible to live life in a state of hunger and lose weight, it isn’t practical.

For this very reason, it is most effective to lower caloric intake by eating lower calorie, higher fiber foods.

Yep, that means eating more swiss chard.

One cup of diced Swiss chard is equal to only 35 calories. At the same time, you get .6 grams of fiber. This will help you feel satisfied and lower the likelihood you’ll want to overeat.

Swiss chard’s profile of low calorie plus high fiber density means increased satiety.

Feel free to NOT take my word on the matter. Instead, you can refer to legit scientific studies that confirm exactly what I’m saying.

Kidney Stone Prevention – Wait, What?

A study using 1,748 men and women measured MGP levels after a 12-year duration. The study revealed that those participants with the densest levels of inactive MGP were 31 percent more likely to develop kidney stones.

Swiss chard contains a good amount of vitamin K. Vitamin K, as fortune would have it, activates MGP.

Allow me to simplify this concept a bit.

Vitamin K is a calcium transporter. Without vitamin K, it would be a tough road to get calcium where it needs to be: the bones. Instead, calcium can be left to form stones.

Remember, its the nutrients of every superfood that reveals the benefits. Vitamin K is a big deal. Many people don’t get enough of it (go figure).

Swiss Chard May Lessen Effects Of Aging

Vitamin K2 activates Matrix-GLA in the body, which can help prevent a process known as calcification of elastin. Elastin, in a relationship with collagen, can help the skin maintain a more youthful appearance.

Again, we are back to the vitamin K. Its that important and so often, completely overlooked.

Swiss Chard and Osteoporosis Prevention – More vitamin K…

Yep, we aren’t done with vitamin K.

Because vitamin K improves calcium absorption (remember, it’s diverting it to the bones and away from kidney stone hell!), it can help prevent the condition of osteoporosis.

People who are deficient in vitamin K often suffer more bone fractures.

Another big win here is that swiss chard, like many leafy greens, also has a lot of calcium in it.

So with swiss chard, you get the calcium you need, plus you get the calcium transporter you need to make sure the calcium gets to its proper destination (your bones).

Swiss Chard May Prevent Cancer

The big “C word.”

None of want to hear that word ever spoke to us.

I’m uncomfortable even writing the word.

But unfortunately, cancer is one of our world’s top killers. Most all of us have known someone with cancer, or had it ourselves.

In some ways, cancer prevention is likely a daily thing. The good news is, daily swiss chard may help prevent cancer.

Swiss chard contains chlorophyll, which may serve to stop the activation of heterocyclic amines.

What are heterocyclic amines? Heterocyclic amines are carcinogenic compounds that form when foods are grilled.

Remember a few years ago when the big “meat causes cancer” headlines were virtually everywhere? Well, that was all related to heterocyclic amines. While avoiding grilled meats would seem to be the most intelligent strategy, it’s not likely the most practical. It may be more practical to consume daily leafy greens that contain heterocyclic amine stoppers such as swiss chard, instead.

Again, its all about the daily routine. Preventing cancer is a long game, not a sprint, and swiss chard helps over extended periods of time.

Swiss Chard May Help Manage Diabetes

The antioxidant alpha-lipoic acid is proven to help increase insulin sensitivity and lower blood glucose levels.

For people with diabetes, this is a magic formula.

It just so happens that our friend, swiss chard, contains a good amount of alpha-lipoic acid.

It should be noted that the only true studies revealing alpha-lipoic acid successfully helping diabetics used intravenous ingestion. My point being, the science is decent, but not overly clear.

When it comes to diabetes, management is most likely achieved by eating a full on healthy diet that includes swiss chard.

Swiss Chard and Athleticism

Swiss chard may very well help improve athletic performance. Swiss chard contains nitrates, which reportedly improve athletic durability. Nitrates can help you work out for longer durations, which means more athletic benefits and more caloric burn.

To be fair, the idea of nitrates improving athletic ability is a controversial one. Not all science is super supportive in such regard. But many athletes and athletic trainers use it for the very reason of increased nitrates.

How To Prepare Swiss Chard

how to prepare swiss chard

First and foremost, it’s important to understand that swiss chard can be prepared both raw and cooked. Clearly, you should wash it in either case.

I’m not going to spend too much time on raw swiss chard. The fact is, that usually means juicing it, or putting it in a salad. Some of my methods below involve raw swiss chard, but I’ve left out juicing and salads.

Saute Swiss Chard

The most simple method of swiss chard preparation, with the exception of eating swiss chard raw, is to simply saute it. You can use a healthy oil such as coconut oil or avocado oil in a pan and stir the swiss chard over medium heat. The swiss chard will break down just like spinach does under the same circumstances.

This is, of course, only a starting point.

Once you sautee your swiss chard, you can serve it up as a basic side to any meal.

Or, you can put it in an omelet (one of my favorite ways).

Swiss Chard Smoothie

What’s better than a green smoothie?

Green smoothies are the healthiest drinks on earth. You can easily make swiss chard smoothies and really ramp up your smoothie health prowess.

Swiss chard, like spinach, can easily be used to make a smoothie. Unlike juicing which extracts the plant’s fiber (that’s why I refuse to talk juicing), smoothies keep the fiber integrity alive and well.

Make no mistake about it, drinking just plain blended swiss chard with water won’t be a fun experience. You will need a base (bananas, avocados, almond milk, yogurt, or something like that) and probably some sort of natural sugar source, such as apples, pears, peaches, or otherwise.

You want to be healthy, but not nauseous.

Grilled Swiss Chard

Just like a pork chop or ribs, your swiss chard can be easily and tastily grilled.

Here’s some swiss chard grilling fun with none other than Martha Stewart…

Swiss Chard Soup

One of the healthiest way to eat any leafy green superfood is by way of soup.

Swiss chard soup can contain both the stalks and leaves. You will want to make sure you add the stalks before the leaves so they are exposed to heat for a longer period of time. Swiss chard stalks are denser and need more time to break down.

You can utilize onions, lemons, lentils, and a variety of beans in your swiss chard soup. If you have an Instantpot, you can almost guarantee incredible results pending you are competent at following directions.

What Does Swiss Chard Taste Like?

Oh boy, I know you’ve been thinking about it.

I’ve been thinking about it.

Its OK to wonder, what does swiss chard taste like?

Well, in its raw state, it tastes like a buttery plant. Look, it is a plant, so that should come as no surprise. However, the buttery aspect really drives the taste to a more palatable experience.

But here’s the thing…

Who cares what swiss chard taste like?

While swiss chard may serve as a base for a salad, you are almost certain to use at least olive oil and other veggies and fruits. Swiss chard, in a raw salad, will be overwhelmed by apples and onions.

When it comes to cooking it, swiss chard miraculously becomes much more buttery. When you cook it, you will most likely use an oil like coconut oil or olive oil. You will use pepper and salt. Swiss chard is a base, it won’t overwhelm.

I don’t love the taste sections of these guides because taste is such a subjective experience. Swiss chard is cheap to buy, its easy to try.

How To Grow Swiss Chard

how to grow swiss chard

Gardening isn’t my thing, admittedly.

But I have some good news.

Swiss chard is one of the easiest leafy greens to grow. In fact, swiss chard is often grown in place of spinach because it can handle heat much more soundly. Additionally, swiss chard can handle lower temperatures much better as well.

This seasonal versatility makes growing swiss chard an experience that tolerates a little brown thumb.

Here are some tips for growing swiss chard:

  • Swiss chard needs sun exposure. Make sure you plant it in a place where it gets a lot of sun.
  • Northerners, you want to plant swiss chard from spring to the middle of summer.
  • Southerners, you want to plant swiss chard from fall to springtime.
  • You won’t need to spray, insects hardly “bug” swiss chard.

It’s easier and simpler to just buy your swiss chard at the grocery. But for those looking to get into swiss chard gardening, it is good to know the experience isn’t too complex.

Conclusion

Swiss chard benefits are are a result of the leafy greens dense nutritional experience. Swiss chard tastes decent raw, but when cooked or prepared in smoothies, it can truly taste fantastic. Growing your own swiss chard is a simple experience, particularly for those with previous gardening experience. Swiss chard is a low costs, super beneficial vegetable that can be included in a myriad of dishes and preparations.

Acai Berry: A Comprehensive Guide To A Fascinating Superfood

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acai berry benefits feature

Acai berry is one of the most popular “superfoods” in the world.

This thanks in large part to massive marketing campaigns and media attention.

For many, weighing the legit facts about Acai benefits against acai marketing scams is the stuff of rocket science.

What can you do with acai?

Where can you buy it?

Is it worth the high price?

I am going to answer these questions and more in my comprehensive acai berry guide.

What Is Acai?

what is acai berry

When it comes to superfoods as a label, acai rules the roost (just or unjust).

Acai is a berry derived from South American rainforest. The acai berry grows on acai palm trees. The humid, sub-tropical and tropical environments are the perfect host for these palms.

Technically, the acai berry is mostly a seed. Only 20% of the acai berry is skin and berry. But that 20% is nutrient potent.

I have a whole section dedicated to acai berry benefits where I will talk more about acai’s nutrient density makeup.

How To Pronounce Acai

This may sound ridiculous, but many people avoid conversations about acai because they feel stupid attempting to pronounce it.

Who wants to ask a Whole Foods worker about a fruit that you feel dumb for mispronouncing?

Is that a hard C or a soft one?

It’s so confusing!

Well, the fact is, acai is pronounced using three syllables (not two, which most people, myself included, have always thought).

“Ah-sigh-EE”

That’s the winner.

Acai Berry Taste

Acai taste like a berry, but more on the bitter side.

The acai berry tastes closer to a blackberry than a blueberry.

Clearly, taste is subjective, but I’m doing my best here.

Many people also report a chocolate-like aftertaste which is likely the result of polyphenols
being present.

Like most berries, the acai tastes rather refreshing.

Acai Berry Benefits

acai berry benefits

Acai berry benefits are as controversial as they are fascinating.

Like most berries, acai contains a list of potent vitamins and nutrients that are scientifically proven to fight degenerative diseases.

In the end, a superfood is only a superfood when it can be tied to staving off life-threatening illnesses, such as cancer and heart disease.

Acai does that in spades.

Here’s a list of known acai nutrients:

  • Manganese
  • Copper
  • Iron
  • Chromium
  • Magnesium
  • Potassium
  • Phosphorus

Acai and Antioxidants

When it comes to decreasing inflammation and lowering risk of degenerative diseases, antioxidants are considered as potent as any nutrient there is.

Antioxidants protect cells from devastating free radicals.

When cells are damaged, they are open to the growth of diseases such as cancer.

Protecting cells from free radicals is a big deal. Antioxidants do exactly that. Acai berries contain antioxidants.

Yep, it’s a really big deal, folks.

Now, this is where we get some clarity on the whole “acai berry is the greatest superfood ever” rhetoric.

Acai berries contain more antioxidant density cranberries and even blueberries.

This is why the acai berry was initially shuttled into the superfood limelight.

Acai Weight Loss

Now we enter the labyrinth.

Anytime “weight loss” is attached to any product, our red flags go up in unison.

First, let’s cut the crap.

Weight loss happens when calories in are lower than calories out. Its called “caloric deficit.” It is proven and sound science.

Yes, low carb diets can help you lose weight, but they also lower caloric intake.

Eating a healthy diet will most certainly lower calories, increase satiety (fiber and protein and healthy fats), and infuse you with more energy.

One berry isn’t going to cause you to lose weight if you don’t eat healthy.

If anyone tells you that acai will help you lose weight (and that’s all they say), it is doubtful you’re dealing with a legit vendor.

So then why are we constantly linking acai and weight loss?

Well, for one, egregious marketing campaigns.

Marketers have been linking acai berry and weight loss to the tune of millions in revenue for years.

The FDA has even stepped in on acai weight loss products it considers to be risky.

Oprah decided she no longer wanted to support the acai weight loss hype machine. Once a prominent acai weight loss advocate, now a bread advocate (not kidding).

Acai Berry Cleanse

Beyond acai weight loss products, we have acai berry cleanse products. In some respects, they are one in the same.

Cleanses are popular. They are trendy.

People love the idea that they can “detoxify” their bodies in a matter of days.

However, cleanses, in general, can be risky and dangerous to your health. Cleanses are often grueling on the body and its organs. Medical professionals often advise against them.

And….wait for it…there is no proof they work.

Furthermore, acai berry cleanses mean you are overloading on sugar.

Sure, sugar derived from fruit is healthy. But not when the fruit is condensed and delivered in a way that lacks proteins and fibers.

Acai Recipes

acai berry bowl

What Is An Acai Bowl?

Acai bowls are nutrient dense bowls that often resemble creamy yogurt. The acai bowl is certainly trendy, but don’t let that fool you into thinking this healthy concoction doesn’t have super powers.

Many people tend to avoid trends. But often, trends are trends because they do work. That’s the case with the popular acai bowl. They offer loads of fiber, nutrient density, and even great taste.

Acai bowls are often most associated with breakfast.

Acai bowls are extremely popular on social media, most notably, Instagram.

Let’s have a look at some stunning examples of acai bowls…

With peanut butter and almond butter used as the base, this acai bowl is rich.

 

View this post on Instagram

 

what i would give for buoy bowls rn 😫😫 mowie wowie, sub peanut butter for almond butter. WHAT a bowl 🤩🍓🍌🥜

A post shared by charlotte (@seecharlotteeat) on

Coconut, mango, pineapple toppings…

Granola is often a trademark ingredient of the acai bowl, as you can see below…

Cashews, strawberries, even heart-healthy pistachios!

 

View this post on Instagram

 

abildness açaí #bowl . . . . . . . .#vegan #acaibowl #acaibowls #acai

A post shared by ғelιcιa (@felicia.abildness) on

Hopefully, my visual experience helped you wrap your head around what an acai bowl is. You can find a lot more examples on Instagram by searching #acaibowl.

The point I wanted to make with the images is that acai bowls are healthy, but also desert-ish. That’s what makes them so popular – the fact that you get a health infusion in a fun, tasty way.

Acai bowls are often sold in juice stores. The bowls are typically an option to the smoothie. With a smoothie, you drink it through a straw. The acai bowl is eaten using a spoon.

In some ways, acai bowls are preference. Some people love smoothies, others prefer to eat the acai bowl.

Acai bowls often have much more fiber, therefore, they feel a lot more like a meal than a smoothie does. This is important when it comes to weight loss. More fiber, more density, means more satiety.

Acai Bowl Nutrition Facts

This is impossible to answer. We’ve already discussed the acai berry’s nutritional facts, but we can’t account for what you might enjoy putting in your acai bowl.

Many people prefer fiber rich granola.

Almond butter and bananas and even avocados are often used.

You can even put flaxseed oil in your acai bowl.

When it comes to acai bowl nutrition facts, the world is truly your oyster.

Homemade Acai Bowl

Most often, homemade acai bowls are made using acai berry puree. You find acai berry as puree in your grocery store’s frozen section.

The complication with homemade acai bowls is texture. Make no mistake about it, you’re going to screw up a slew of these things before you get it right. And well, that’s going to cost you. Acai puree and all the healthy ingredients you will want aren’t going to be cheap.

The acai bowl needs to be creamy, or, something that you can easily scoop out. Get it too thin and it’s basically a smoothie. Too hard, your plastic spoon will break!

You will need to consider ingredients. Here are some thoughts.

  • Berries
  • Oats
  • Beets
  • Bananas
  • Avocados
  • Soy (for acai bowl vegan protein purposes)
  • Cacao

This is just a start. The fact is, it’s up to you what you like, or what nutritional needs you may have. I’m not going to list out a bunch of acai bowl recipes, the fact is, taste is subjective.

Mix an match things based on what you enjoy. You are going to have to experiment.

To be honest, I prefer having an acai bowl a few times a week. I’m lazy and buy it from a local juice shop. Making homemade acai bowls is not only pricey but its also time consuming. The money saved on making your own personal acai bowl might not make up for all the time used to make it.

But, you will get EXACTLY WHAT YOU WANT. So that’s a great thing.

Acai Smoothie

This is just a smoothie using acai (I mean, what were you expecting?).

While the acai bowls are often more popular, acai smoothies are amazing options. In fact, I happen to prefer a refreshing acai bowl to an acai smoothie. I love that I can drink it on the go.

But alas, let’s have a bit of a visual experience to see what acai smoothies are. I know, you already know this stuff, because, well, its common sense. BUT…it will get your creativity and palette fired up to go get your acai on ASAP!!!

Check out a couple of examples from Instagram (not the deep purple color tones that our wonderful acai berry causes).

 

View this post on Instagram

 

Sextouuuuuuu

A post shared by Sorveteria LuAna (@sorvetesluana) on

Conclusion

The acai berry is one of the world’s most potent superfoods. Due to a number of egregiously bad marketing campaigns, the acai berry has come under unfair scrutiny by consumers. The marketing scams using acai berry are separate from the acai berry in its raw state.

In order to purchase acai berry, you’re typically going to need to buy expensive acai berry puree from your grocery store.

Acai berry smoothies and acai berry bowls are the most popular way to consume acai berries. However, if you go online or to Whole Foods, you will often find dried acai berry that can be eaten from a small bag.

The acai berry is as legit as any superfood there is. But it’s a simple concept and highly marketed acai products are hardly needed to get your acai fill on.

Acai tastes really great and can also be used to infuse a sweet taste into a green smoothie.

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