Weight-loss products constitute a significant portion of the global market. Among these, acai berry diet pills have gained popularity, touted for their potential to aid in weight loss. However, the effectiveness of these pills is a subject of debate and requires careful examination.
Understanding Acai Berries and Their Properties
Acai berries are fruits of the acai palm tree, native to South and Central America. Traditionally, they have been used for their purported health benefits. Acai is very nutritious. Eating 100 grams of acai puree will give you 2 grams of protein, 6 grams of carbs, and 0.2 grams of saturated fat. A study showed that acai has several other minerals, such as copper, iron, zinc, phosphorus, and potassium. While acai berries are indeed rich in antioxidants, the scientific research supporting their direct effectiveness in weight loss remains insufficient. Experts suggest that this effect of acai may be due to the presence of anthocyanins in the fruit. Acai also has sterols.
Antioxidant Properties
Acai berries are believed to have a higher antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Researchers have found that the acai berry has antioxidants that may protect cells from damage caused by harmful molecules in the body called "free radicals," and may possibly help against diseases such as heart disease and cancer. The berry's anthocyanin content gives it its rich purple color. Anthocyanins are powerful antioxidants that may protect the body against cancer, inflammation, diabetes, aging, neurological diseases, and bacterial infections.
Other Potential Benefits
Some studies suggest that acai may lower cholesterol levels. Acai could also positively affect your brain function. Most other research about the effectiveness of acai in improving brain health comes from animal study subjects. Chemicals in acai might also reduce swelling, lower blood sugar levels, and stimulate the immune system.
The Acai Berry Cleanse: An Overview
Acai (Euterpe oleracea), pronounced AH-sigh-EE, is a palm tree found throughout South America. Its berries are dark purple and used to make medicine. Açaí berry cleanses have recently become popular throughout Europe and the United States.This berry is the fruit of the palm tree Euterpe oleracea, which is native to Central and South America. It contains an array of healthy antioxidants and phytochemicals. Contrary to what the name of the cleanse might imply, an acai berry cleanse doesn’t involve actually eating acai berries. What it really consists of is taking store-bought supplements over a certain amount of time - depending on the brand.
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How It Works
An açaí berry cleanse is a weight loss supplement available in tablet and liquid form. The length of the cleanse depends on the product and type of supplement. For example, some brands are tablets you take for two weeks or even daily. Another type comes as a detox drink, which you drink for a couple of days. These products claim to be detoxes that cleanse your body of toxins and inflammation, removing any excess matter that clogs your digestive tract. Proponents assert that cleanses produce regular bowel patterns, less bloating, a flatter tummy, and healthy weight loss.
Lack of Scientific Evidence
The supposed benefits of açaí berry cleanses lack scientific support, so they’re best to avoid.
Concerns and Downsides of Acai Berry Cleanse
Here are some concerns you should know about an acai cleanse.
Harmful Ingredients
While the acai berry has a good reputation for its nutritional value, the actual supplements in question don’t have that much of the berry in them. But what they do contain could be a cause of concern. One of the main ingredients in the açaí berry cleanse is cascara sagrada, a traditional herbal remedy that has been used to treat constipation.
Most of these supplements have large amounts of laxatives - a medicine that’s used to relieve constipation on a short-term basis. “The acai cleanse contains a stimulant laxative, which isn’t the same as something like a Benefiber® or some of the other more common stool softeners,” says Supan.
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“A stimulant laxative is essentially just dehydrating you. And it’s very risky to take it for even a week. You can really mess with your electrolytes.”
Not Safe While Breastfeeding
If you’re pregnant or nursing, doing an acai cleanse is downright unsafe. A common ingredient that these acai berry supplements contain is cascara sagrada - an herbal laxative. Studies have shown it can cause some serious harm when it enters a mother’s breast milk.
“This specific laxative can be really dangerous to breastfeeding moms,” warns Supan. “Not because of the effect necessarily on the mom, but the effect on the child. So, you definitely want to steer clear of these things if you’re breastfeeding.”
In general, you shouldn’t do any sort of cleanses while pregnant or while nursing. If you’re having nausea or constipation, be sure to talk to your healthcare provider or gynecologist to find a healthy solution.
Can Mask Other Health Concerns
You may have seen before-and-after photos of users of this cleanse claiming that it reduces bloating. And while this supplement may relieve a bloated belly temporarily, Supan points out that this may not be a good thing.
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“It’s like putting a Band-Aid on a wound but not addressing what’s causing it.”
Any chronic bloating that you’re having could actually be due to a certain food intolerance. In other words, you may be sensitive to something like gluten or dairy. Supan recommends working with your healthcare provider or nutritionist to figure out which foods are triggering any symptoms.
May Disrupt Your Gut Microbiome
You’re probably not doing your gut any favors with a cleanse like this.
“The last few years, the more we study the gut microbiome, the more we know that gut health is important to your overall health,” Supan says. “So, by taking this kind of supplement to mask that bloating, you’re just kind of putting off what could be a serious issue.”
Supan explains that a healthy gut microbiome requires a delicate balance of good bacteria. You keep these bacteria in harmony by having a healthy diet that doesn’t feel disrupted. “Odds are, if you’re taking a supplement with ingredients that you just don’t know enough about, it could start to bother that good bacteria,” she continues. “And then you’re causing more of a problem than you had in the first place without it.”
Does the Acai Berry Cleanse Help with Weight Loss?
Short answer: Not really.
Long answer? It may cause you to think you’re losing weight, but in reality, it won’t be sustainable. Supan explains that as these supplements contain different types of laxatives, they act as a stool softener and cause you to go to the bathroom more. This can lead to rapid weight loss, which can be damaging to your health. Supan adds that you may gain that weight right back.
“Realistically, you’re taking a laxative that is dehydrating you. So, you’re weighing less for the couple of weeks you’re doing it,” notes Supan. “But the reason is because you’re taking a laxative, which isn’t necessarily the safest thing.”
Supan stresses that losing weight needs to be a slow process in order to be long-lasting and healthy.
Healthy Ways to Lose Weight
The hard truth is, there aren’t any shortcuts to losing weight. A lot of it depends on many factors like your metabolism and health history. But Supan says that small steps can make a big difference.
“I encourage everyone to figure out two simple changes you could make to help improve your diet. Start from there and then build on that. It’s going to be a slower weight loss, but it’s going to be a more sustainable one.”
There are plenty of healthier alternatives to losing weight, including:
- Switching to healthy snacks. Opt for some baby carrots at snack time rather than a high-sugar granola or candy bar. Sometimes, it’s not the radical steps that make a difference, but rather the small, incremental ones.
- Trying a more Mediterranean-style diet. If you want an easy blueprint for including more healthy foods into your meals, this diet is highly recommended by doctors. It includes a good balance of lean proteins, whole grains and vegetables that keep your weight balanced and other parts of your body healthy.
- Keeping a light exercise routine. While exercise is just a piece of the puzzle to losing weight, it can be beneficial to stay active for multiple reasons. Try to go for about 150 minutes of cardiovascular exercise per week (so, you’re looking at about 30 minutes a day for five days). A quick walk or bike ride with a friend each day can do the trick.
Acai as Part of a Healthy Diet
Even if acai does not directly help you lose weight, it contains many antioxidants that are good for your body. Acai bowls make healthy snacks and breakfasts. Don't be tempted to buy frozen acai packets from the store or online. Instead, make your own acai bowls at home. Just because it's healthy doesn't mean you should eat a mega-sized bowl. Eat a regular fruit portion size of acai. Don't put too many toppings on your acai berries in an attempt to create a picture-worthy acai bowl. Nuts, coconut, and granola are healthy toppings, but they also have many calories. As for sweeteners, don't depend on artificial sugars. To make your acai bowl protein-rich, put chia seeds or peanut butter in it. It will lower the glycemic load or carb content of the acai bowl. Like all other berries, acai is also rich in sugars. You will have a high carb load in your acai bowl if you add honey and other toppings to the mix. Balance this out by putting some greens in the bowl. Some good options are kale and spinach.
Acai Berry Products: What to Look For
Acai is available in capsules, powdered, as frozen pulp, and in bottled smoothies and other drinks. If you're considering buying acai products, read the labels, because the drinks may contain lots of added sugars and calories. And, be prepared for sticker shock at the grocery store, as most acai products carry a hefty price.
Keep in mind that you can get similarly antioxidant-rich whole fruits and vegetables for a fraction of the cost of acai, and in their natural form (without extra sugar or calories). Blueberries, blackberries, and raspberries are more economical choices that deliver similar health benefits.
Potential Side Effects and Precautions
When taken by mouth: Acai is possibly safe when used for up to 3 months. It's usually well-tolerated. But be aware that raw acai juice can be contaminated with parasites. In rare cases, drinking the raw juice has been linked to outbreaks of a disease called American trypanosomiasis or Chagas Disease.
Special Precautions and Warnings
Pregnancy and breast-feeding: There isn't enough reliable information to know if acai is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.Diabetes: Acai might increase or decrease blood sugar by a small amount, but this probably isn't a big concern for most people.
Interactions
Moderate Interaction Be cautious with this combination Acai might lower or raise blood sugar levels. Taking acai along with diabetes medications might cause blood sugar to drop too low or reduce effects of the medications. Monitor your blood sugar closely.
Dosage
As a food, the acai berry is eaten raw and as a juice. The juice is also used in beverages and in ice cream, jelly, and liqueurs. In supplements, there isn't enough reliable information to know what an appropriate dose of acai might be. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult a healthcare professional before using.
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