Mulberry (Morus) — a fruit tree or shrub of the Moraceae family, whose fruits are valued for their sweet taste, nutritional value, and rich composition.
There are black (Morus nigra), white (Morus alba), and red (Morus rubra) mulberries, differing in color, taste, and area of application.
The black variety has a rich flavor and high concentration of antioxidants, the white is more delicate and sweet, while the red is juicy and aromatic.
The berries are used fresh, for making jams, desserts, drinks, and in dried form.
The fruits are rich in vitamin C, B vitamins, vitamin K, as well as potassium, calcium, and iron.
Nutritional Value
In 100 g of fresh berries, there are about 43 kcal, 2.0 g of protein, 0.4 g of fat, 9.8 g of carbohydrates (net carbohydrates — about 8.1 g), and 1.7 g of fiber.
The glycemic index is about 25, which is considered low.
In a keto diet, it can be included in small amounts: ideally 20–30 g of fresh berries, to not exceed the allowable carbohydrate limit.
It pairs well with foods rich in fats (nuts, cream, unsweetened yogurt).
Health Benefits
- supports immunity due to vitamin C and antioxidants;
- improves iron absorption, prevents anemia;
- supports heart and vascular health thanks to potassium and flavonoids;
- improves digestion due to fiber;
- protects cells from damage by free radicals.
Possible Risks of Excess and Their Manifestations
Excessive consumption (more than 200–300 g at a time) may cause a laxative effect or discomfort in the gastrointestinal tract.
People with intolerance to certain components may experience allergic reactions.
In diabetes and on a strict keto diet, it is important to control the portion due to carbohydrate content.
