Acai, the “weight loss superfood“, is not worth the hype, according to existing evidence. This dark tropical fruit has a tart and earthy flavor that some people describe as the perfect mix of blackberry and chocolate. It has been trending on social media for quite some time, especially in the form of “super bowls” that combine many different fruits and seeds. It has also been hailed as a “superfood” that is supposed to make you lose weight rapidly. What’s the evidence?
The following text is based on information by the National Center for Complementary and Integrative Health (NCCIH) and is meant for general purposes only. It does not constitute any form of medical advice. Do not take it as a substitute for actual nutrition guidance from a qualified dietitian. If you are looking to lose weight, know that you can do it safely by combining a healthy and balanced diet with physical exercise. Talk to your healthcare provider for information on how to do it in a way that is safe for your physical and mental health. Do not follow crash diets and never base you worth on your weight or looks.
Acai has gained popularity in recent years. Despite coming to the scene in the early 2000s, social media and online forums seem to have fueled a new craze over this fruit, that came to be one notorious member of the “superfood club”. Behind flashy headlines and buzzwords, evidence seems to be limited, though. “Superfoods” do not really exist, as this word is more vacuous than you may think. However rich a food can be in many nutrients, it will never compensate for the lack of a diet that gets nutrients from many different sources, and experts agree you should never base your diet on a few foods.
As for acai claims about weight loss, they seem to be just as dubious, according to existing evidence. The National Center for Complementary and Integrative Health (NCCIH) report on this plant says there is no definitive scientific evidence — based on studies with humans —that backs using acai “for any health related purpose”. There is nothing wrong with enjoying acai as a regular food, and it can certainly make for many tasty bowls and desserts, pairing well with many other fruits, perhaps motivating you to eat more of these in the context or a properly balanced diet.
Acai is commonly marketed for its alleged potential for weight loss. But according to the NCCIH, no independent studies have been published in peer-reviewed journals confirming that acai can on its own promote rapid weight loss. In fact, when studying its safety, researchers observing the potential effects in acai-fortified juice in rats found no difference in body weight changes between these animals and other rats that had not been fed this fruit. In the past, agencies have cracked down on misleading claims. The US Federal Trade Commission acted against marketers that touted acai with allegedly deceptive schemes.
The NCCIH factsheet does mention research suggesting that acai pulp could reduce blood sugar and cholesterol levels when overweight people ate it, although this study was preliminar.
Acai is also famous for its antioxidant properties. This could be true, as research has been focused on these properties and acai juice blends have “shown to have an antioxidant effect in people”. Antioxidants are a group of substances that prevent cell and tissue damage caused by “free radicals”. It should be noted that many fruits and vegetables are rich in different antioxidants, so nothing suggests that acai is any different from them.
At least we can confidently enjoy this fruit like we would with many others, because its pulp appears to be safe to eat. However, the NCCIH warns that unprocessed acai juice has been linked to Chagas disease, an ailment caused by a parasite that some insects are known to carry. We also know that acai might impact MRI — Magnetic Resonance Imaging — results, so it is advised that you check with your health provider, should you need an MRI test.
