All about ACAI
Acai is the new “superfood” that’s sweeping the shelves of health food stores and businesses across the nation. Although acai bowls and chocolate-covered acai treats are now wildly popular, this fruit has been around for hundreds of years. The acai berry, which resembles a small grape, originates from the acai palm tree native to Central and South America.
The acai berry has been used in the form of salves, juices and porridges by indigenous tribes in the Amazon rainforest for centuries, for everything from treating fevers to curing skin conditions. The acai fruit that arrives to the United States from Brazil is sold mostly as a fruit puree or powder that can be used for smoothies, juices or breakfast bowls. Acai berry puree can be found at a few select grocery stores and health food stores, although sobrands contain as little as 14 percent acai solids (from pulp) and the rest is diluted with sugar and water.
Very little research has been done regarding the acai berry and its specific role in health. However, the acai berry is a rich source of anthocyanins, which are powerful plant antioxidants that can help prevent heart disease and boost memory retention. A few preliminary studies are showing that the acai berry may have a higher antioxidant content than other berries. The vitamin and mineral profile of acai berries is similar to that of other berries. Acai berries are a good source of fiber, which aids in digestion, and heart healthy omega-3 fatty acids. However, you can expect to pay a hefty price tag for acai products since they’re touted as a “diet” food and have to be imported all the way from Brazil. Although acai berry products are becoming more common in the United States (sold as powders, fruit purees, and extracts), the whole fruit itself is not yet available. Eating more commonly available berries, such as blueberries or strawberries, would offer similar health benefits.
Although acai bowls and juices taste delicious and can be nutritious, many are also loaded with sugar and calories since they’re often blended with fruit juices and can include an array of toppings (such as high fat and high calorie granola). The Jamba Juice acai bowl, for example, contains 490 calories, 99 grams of carbohydrate (67 grams of which is sugar), 11 grams of fiber, and 8 grams of protein (additional nutrition information available online).
Bottom line? Enjoy acai as a more nutritious alternative to other desserts, a fruit-filled treat or as refreshing beverage, but be mindful of its calorie and sugar content.
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Natalie Colla, CDE, RDN, LDN, is a graduate of the University of Idaho Dietetics Program and diabetes educator with Kootenai Health.