It will be useful for people who are losing weight and simply monitoring their health and figure to find out what nutritional characteristics red and black currants have. Calorie content, nutrients, contraindications, recipes for jam and jams - all this you will find in our article.
About the benefits of red currants
The calorie content of red currants is only 39-43 kcal per 100 grams of fresh product. Dried berry contains 283 kcal for the same amount.
This berry has many vitamins C, B 5 and B 6 , A. Also, a high content of phosphorus, potassium, magnesium and iron is noted.
Almost every summer resident has at least one bush of red currant, but for some reason there is no special love for this berry. But in vain. Red currant is very useful for the circulatory system. It strengthens the walls of blood vessels and reduces blood coagulation, preventing the development of thrombosis. The potassium contained in it removes excess water from the body.
Also, the berry is useful for athletes and the elderly, because, despite the modest calorie content of currants, it gives energy and helps rejuvenate the body. This effect is achieved due to the content of succinic and malic acids.
The harmful properties of red currant
All of the above is relevant for moderate consumption. If you eat too many berries, you may encounter troubles such as bloating and diarrhea, since red currants have a mild laxative effect. It is also not recommended to eat her on an empty stomach. Those on a diet should take into account that, although the calorie content of red currants is low, the berry stimulates appetite, which can lead to overeating.
People with liver diseases and high acidity of the stomach, as well as in the presence of diabetes should eat red currants in small quantities. With pancreatitis, it is not recommended at all.
About the benefits of black currant
Black currant, calorie content per 100 grams of which is about 38-43 kcal, for some reason is more respected than red. However, it is more useful than red. On the other hand, she also has more contraindications.
The berry contains four times more ascorbic acid than citrus fruits - 10-15 berries contain the daily norm of this element. Blackcurrant is also rich in sodium, magnesium, iron, potassium, phosphorus and calcium. Many vitamins A, D, E, group B.
Berries are an excellent prophylactic against colds. Blackcurrant also removes isotopes from the body, and therefore is useful for people working in hazardous, including radiation, facilities.
Harmful properties of black currant
Since there are a lot of vitamin K and phenolic compounds in the berry, which increase blood coagulation, blackcurrant should not be eaten by people diagnosed with thrombophlebitis.
You should also eat the berry in limited quantities if the acidity of the stomach is increased. Children are treated with blackcurrant with caution, because, unlike red currant, it can cause an allergic reaction and skin rashes.
Redcurrant jam
Now let's talk about jam, which for some reason most people like more than fresh currants. The calorie content of a sweet red berry treat is an average of 284 kcal per 100 grams, but the rate may vary depending on the ingredients used and the amount of sugar.
To make a simple redcurrant jam, you need one kilogram of berries and a pound of sugar. In this case, the jam will turn out with a little acidity. If someone likes the sweeter, you can take more sugar.
Sort ripe berries, free from twigs and leaves, rinse under running water and transfer to a pan. Then sprinkle the berries with sugar and place the container in a cool place for 7-8 hours.
Then put the pan with the berries on the fire, add half a liter of water and stir, bring to a boil. Let cook for 15 minutes, then remove the mixture from the stove. Pour into sterilized jars, roll them upside down, wrap them in a blanket and leave to cool completely.
Excellent jam is obtained if you mix red currants with oranges, raspberries or gooseberries.
Blackcurrant jam
From this berry they also like to make jam. Black currant, whose calorie content is low in fresh form, as a sweet treat has an energy value of 284 kcal, depending on the amount of sugar and ingredients.
To make jam, you will need berries, sugar and some water. Usually the proportion of currant and sugar is 1: 1, but this is a matter of taste. Pour sugar into a saucepan and add 100-200 ml of water - depending on how thick the jam you want to get.
Bring to a boil and add the washed berries. Wait until it boils again, do not forget to stir, then set a small fire. Cook for about 40 minutes, stirring constantly and periodically removing the foam.
Pouring jam into jars is recommended after complete cooling, otherwise the berries will pop up, and the workpiece will not look very nice.
If you want to reduce energy value, try not to add a treat. Then you can use less sugar, and you get blackcurrant jam, calorie content which will be lower.
How to make jam, preserving all the vitamins
There is a so-called raw jam. This option is suitable if you prefer fresh currants. The calorie content of this delicacy will be higher, because sugar is needed more than for classic jam.
Take two kilograms of sugar for each kilogram of berries. Pass the currants through a meat grinder or chop with a blender, mix thoroughly with sugar and put the mixture in jars.
You can use less sugar, but then you will have to eat the resulting dessert faster. In general, raw jam is recommended to be stored in the refrigerator for no more than six months.
Low calorie currant diets
Dieters often experience stress due to refusal of sweets, and currants can help here. Her calorie content is low, so the berry can be used as a basis for desserts.
For example, you can crush half a glass of berries and mix with low-fat cottage cheese. You can add a teaspoon of sugar to the mixture. This dessert contains 100-120 kcal per 100 grams.
Or make blackcurrant soufflé.
- Mash a tablespoon of berries in mashed potatoes.
- Pour a teaspoon of agar with 100 ml of water, add a teaspoon of cane sugar, bring to a boil. Reduce the heat to the smallest and cook for 2-4 minutes.
- Beat two egg whites to steady peaks.
- Mix the squirrels with hot syrup, add the berry puree and beat thoroughly with a mixer.
- Transfer the mixture to a mold, allow to cool and transfer to the refrigerator.
- After a few hours, remove the souffle from the mold and cut into pieces.
Currant Diet
If you do not suffer from gastritis, hepatitis and peptic ulcers, then you can try this summer menu. Both black and red berries are suitable , but if you have thrombophlebitis, then use only red.
The diet lasts four days and allows you to lose 3-4 kilograms. Its peculiarity is that between meals you can snack on currants. So you can achieve a feeling of full saturation and not harm the figure. It is recommended to drink water, unsweetened teas (black, green, herbal), as well as compotes, infusions and fruit drinks from berries.
Breakfast consists of one boiled egg, 30 grams of cheese and a glass of unsweetened currant compote.
For lunch, you can eat 100 grams of boiled meat (beef), fish or poultry. As a side dish, make a salad of fresh tomatoes, cucumbers and tomatoes, seasoned with olive oil. Or you can get along with lettuce. Instead of meat, you can eat mashed soup of tomatoes, sweet peppers, zucchini, onions and cauliflower. For dessert - a glass of fresh currant berries.
For dinner, mix 100 grams of cottage cheese and currant, and take currant juice as a drink.
So, we found out what is the calorie content of currants, what useful substances are contained in this berry, and also how to cook delicious jam. Bon appetit and good health!