Why you should eat goji berries in moderation

[WORLD] Goji berries, often touted as a "superfood," have gained significant popularity due to their impressive nutritional profile and long-standing use in traditional Chinese medicine. Widely available in dried form, these tiny red berries are known for their rich content of antioxidants, vitamins, and minerals. However, despite their health benefits, it's crucial to consume them in moderation. Here’s why.

The Nutritional Benefits of Goji Berries

Goji berries are a powerhouse of nutrients, offering a variety of health benefits. According to Daniela Krehl, a nutrition expert from the Bavarian Consumer Advice Centre in Germany, these berries are particularly rich in carotenoids, vitamin C, iron, calcium, and fiber. "They contain many carotenoids, vitamin C, iron, calcium, but also fibre," Krehl explains. These nutrients play vital roles in supporting immune function, eye health, and overall well-being.

The high levels of antioxidants in goji berries, including zeaxanthin and beta-carotene, make them beneficial for protecting the eyes from age-related degeneration, such as macular degeneration. A 2021 study published in the journal Nutrients by the University of California, Davis, found that goji berries may help healthy middle-aged individuals fight off the causes of eye degeneration.

In addition to eye health, goji berries are believed to support various bodily functions, including improved digestion and boosted energy levels. They also contain anti-inflammatory properties that can contribute to reducing oxidative stress and inflammation in the body.

The Drawback of High Sugar Content

While goji berries offer an array of health benefits, they should not be consumed in large quantities, particularly because of their sugar content. Dried goji berries, in particular, contain up to 46 percent sugar, which is significantly higher than other vitamin C-rich foods, such as sweet peppers or blackcurrants.

Krehl points out, “because they are dried fruits, their sugar content is also high.” This high sugar content can lead to an increase in calorie intake, which could be problematic for individuals managing their weight or those with conditions like diabetes. Excessive sugar intake can also contribute to spikes in blood sugar levels, potentially affecting overall health, especially when consumed regularly in large amounts.

Caloric Density and Moderation

The high calorie content of dried goji berries is another reason to eat them in moderation. While fresh fruits and vegetables tend to have a lower calorie density, dried fruits like goji berries are concentrated and can lead to consuming more calories than expected. This makes it essential to be mindful of portion sizes when incorporating goji berries into your diet.

Moderation is key when it comes to eating any superfood, and goji berries are no exception. A small handful of dried goji berries can provide significant nutritional benefits without contributing too many calories or too much sugar. Overeating, however, can lead to unintended weight gain or digestive discomfort.

Potential Interactions with Medications

For individuals taking certain medications, particularly blood thinners or medications for high blood pressure, it is important to be cautious about consuming goji berries. Goji berries contain compounds that may interact with these medications, affecting their efficacy or increasing the risk of side effects. For example, goji berries contain a substance known as "sodium," which can influence blood pressure levels. As a result, individuals on blood pressure medications should consult with their healthcare provider before regularly consuming goji berries.

Additionally, goji berries have been known to interact with blood-thinning medications like warfarin, potentially increasing the risk of bleeding. People who are on such medications should also exercise caution and discuss their goji berry consumption with a healthcare professional.

Allergic Reactions and Sensitivities

Another reason to consume goji berries in moderation is the potential for allergic reactions. While rare, some individuals may experience an allergic reaction to goji berries, especially those with sensitivities to other fruits in the nightshade family, such as tomatoes or eggplants. Symptoms of an allergic reaction can include skin rashes, itching, or digestive discomfort.

If you have a known allergy to these types of foods or experience any adverse reactions after consuming goji berries, it is important to discontinue use and consult with a healthcare provider.

The Risk of Contamination

As with many dried fruits, goji berries can sometimes be contaminated with harmful substances such as pesticides, heavy metals, or preservatives. These contaminants may affect the quality and safety of the berries, especially when consumed in large quantities. To minimize the risk, it is recommended to purchase organic or certified goji berries from reputable sources. Additionally, washing dried goji berries thoroughly before consumption can help reduce the risk of exposure to harmful chemicals.

Goji berries undeniably offer a range of health benefits, from supporting eye health to boosting immunity and providing essential nutrients. However, due to their high sugar content, calorie density, and potential interactions with medications, it is important to consume them in moderation.

Incorporating goji berries into a balanced diet can enhance your nutritional intake, but it’s essential to be mindful of portion sizes. Opt for a small handful of dried goji berries as a snack or add them to smoothies, salads, or oatmeal. This way, you can enjoy the benefits of this superfood without overdoing it.

By keeping moderation in mind, you can safely enjoy goji berries as part of a healthy and well-rounded diet, reaping their full benefits without the risk of negative side effects.