You may be familiar with the health benefits of goji berries. Ancient China is where their medicinal plant history began. Goji berries are frequently used to treat renal, liver, and eye conditions.

These colorful red berries, often called wolfberries, are sweet and slightly tart. Like raisins, they are frequently available in dried form. But do their health claims hold water?

If you want to add extra nutrients to your diet, read on to find out if goji berry benefits you.

What Is a Goji Berry?

Goji berries, also known as wolfberries, are brilliant orange-red berries that grow on a shrub native to China. They have been consumed for generations in Asia in the hopes of extending life.

Goji berries have long been used to try to cure a variety of common health issues, including diabetes, high blood pressure, fever, and age-related eye issues. In addition to being utilized in herbal teas, juices, wines, and medications, goji berries—which some refer to as a “superfood”—can be consumed raw, roasted, or dried (like raisins).

Nutritional Profile of Goji Berries

100 grams of goji berries contains:

• 306kcal/1289kj
• 49g carbohydrate
• 13g fibre
• 13g protein
• 25mg vitamin C
• 1100mg potassium
• 5mg iron

Goji berries are considered one of the best natural sources of carotenoids, flavonoids, vitamin C, and antioxidants, including rutin, quercetin, and zeaxanthin.

Goji Berries for Diabetes

Dietary fiber found in goji berries helps reduce blood sugar levels by postponing the body’s absorption of glucose. Additionally, they promote satiety, which can aid in controlling weight and another important component of diabetic care. 

These berries include antioxidants called flavonoids and carotenoids, which may help reduce inflammation and oxidative stress, which are connected to the negative effects of diabetes. Goji berries are heavy in calories; however, like any other dried fruit, eating a lot of them may cause blood sugar levels to rise.

Goji berries should only be cautiously included in a diet if you take diabetes medication. They may interact with blood thinners and medications that reduce blood sugar levels. Keep in mind that managing diabetes involves more than just eating or not eating certain foods. 

Focusing on eating a diet rich in whole foods, including fruits, vegetables, lean meats, and healthy fats, is essential. Regular physical exercise, adequate hydration, and stress reduction are also essential components of diabetic management.

Goji Berry Benefits

Support Eye Health

Zeaxanthin’s positive effects on vision and eyesight, particularly its ability to lower the risk of retinopathy and age-related macular degeneration, have drawn a lot of interest. Antioxidants included in goji berries shield the eyes from damaging blue light as we age. It has been demonstrated that even a tiny portion of goji berries can be beneficial.

Potential Weight-Loss Aid

Goji berries provide wholesome energy in tiny portions. Their high fiber content and rich, sweet flavor might support you in maintaining a balanced diet. Use them for a small snack to avoid overindulging during meals. Just like you would with raisins, add them to your salad or yogurt.

They are an excellent alternative to other dried fruits with a greater sugar content due to their low calorie and low sugar content. Goji berries have about 100 calories per 1-ounce serving.

Supports the Immunological System

Goji berries are a good source of antioxidants. Antioxidants are well-known for strengthening the immune system and combating inflammation and dangerous free radicals.

Like other berries, such as raspberries and blueberries, goji berries are high in vitamins C and A. Building immunity and preventing diseases, from the common cold to cancer, depend on vitamins A and C.

Stabilizes Blood Sugar

The blood sugar release may be regulated with the use of goji berries. According to research, goji berries help to normalize blood glucose and insulin levels.

Goji berries were associated in the same study with elevated HDL levels in individuals with type 2 diabetes. HDL is referred to as “good cholesterol.”

May Lower Heart Disease Risk

Goji berries may reduce the risk of heart disease, mostly when consumed as a whole food. It has been demonstrated to raise HDL cholesterol and lower triglyceride levels, both of which are heart-protective.

Along with eating a balanced diet, people who consumed 15 g of goji berries every day had a lower long-term risk of heart disease and higher HDL cholesterol levels.

Goji Berry Uses

Goji berries can be included in your diet in a variety of ways:

• Consume them uncooked.
• Put them to use in the kitchen.
• Sip on some goji fruit.
• Consume a supplement of goji.
• Add them to a tea made with herbs.

Adding Goji Berries to the Diet

Goji berries are available in most health food stores as well as Asian markets. Goji berries, both fresh and dried, can be readily added to:

• smoothies
• trail mixes
• oatmeal
• yogurt
• salads
• baked goods
• desserts
• sweet sauces

Additionally, folks may easily carry some with them when they go out and snack on them by the handful.

Fresh or dried, goji berries can be found in juice, trail mixes, and superfood mixes. Health food stores and internet retailers sell goji berries as supplements.

Goji berries can be costly. But the health benefits might outweigh the price. The product’s price will also vary depending on whether it is natural, organic, or processed.

Goji Berry Risks and Side Effects

Certain medications may interact with goji berries. You might want to stay away from them if you take warfarin, a blood thinner. Consult your doctor beforehand because goji berries may also interfere with blood pressure and diabetes medications.

Otherwise, eating goji berries in moderation is definitely harmless. Before taking any diet supplements, consult with your doctor.

Summary

One well-liked functional food is goji berries. Goji berry benefits help protect against heart disease, lower blood sugar, and retain vision, according to small studies. However, larger human clinical trials are still required to confirm these findings.

Although it’s accessible in nutritional supplement form, goji berry is most helpful when ingested as a whole food. It can be added to the diet as fresh or dried fruit or as an ingredient in commercially available dishes and beverages.

For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.

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