For example, in one six-week study, obese people with insulin resistance who drank a blueberry smoothie twice daily had more significant improvements in insulin sensitivity compared to those who consumed berry-free smoothies .
3. Good Source of Fiber
Berries are an excellent fiber-source. Studies show fiber might help with weight loss, digestion, and constipation  .
The high fiber content also means berries are low in digestible or net carbohydrates, making them a keto-friendly choice. For example, 1 cup of blackberries provides around 7 grams of net carbs. Strawberries are around 91% water, 7.7% carbohydrates, 0.7% protein, and 0.3% fat. 1 cup of strawberries provides less than 9 grams of net carbs. The carbs in strawberries come from simple sugars, such as fructose and glucose, but the high fiber content makes them a keto-friendly choice. Strawberries also have a fairly low glycemic index (GI) score of 40.  .
When it comes to nutrients, berries certainly deliver. Berries, particularly strawberries, are high in vitamin C, with 1 cup (150 grams) of strawberries providing an impressive 150% of the RDI for vitamin C. Blackberries are another nutrient-rich example. Blackberries are rich in manganese, copper, folate, and vitamin K1. Berries are also some of the lowest-calorie fruits around  .
5. Might Reduce Inflammation
Berries exhibit powerful anti-inflammatory properties. Excessive and long-term inflammation is believed to contribute to a plethora of health conditions, including heart disease, obesity, and cancer. The antioxidants in berries might help reduce inflammatory markers    .
Keto-Friendly Berrylicious Recipes
Berries enhance plenty of dishes, from breakfast and brunch to dessert. Berries complement a salad or a Greek yogurt. Use berries to sweeten keto dishes and make smoothies, keto cakes, ice creams, and more.
Here are some keto-approved berrylicious favorites: