The Acai berry is grown exclusively in South America and has been enjoyed by the natives for years.  Recently, this berry has been receiving increased press on this side of the equator for claims of multiple health benefits.  Among these claims is weight loss.  It was not long before the Acai berry became a key ingredient in many weight loss supplements, boasting to be the “amazing weight loss secret of the Amazon!”

So what, if anything, can make such an amazing food?  And, is it the solution to the ever- growing battle of the bulge?  To be able to answer these questions, it is important to understand what is in the Acai berry.

The Composition

Fat

The major component of the Acai berry is fat, contributing to about 55% of total calories.  The distribution and types of fat in the Acai are oleic acid or omega-9 fatty acid (56%), palmitic acid (24%), and linoleic acid or omega-6 fatty acid (12%).  There are claims that the Acai berry also has linolenic acid or omega-3 fatty acid, however, the exact amount is not listed.  Knowing the amount of the other fatty acids allowed me to conclude that, if present, there is less than 10% of fat from omega 3s.

Carbohydrate

Carbohydrates are also abundant in the Acai berry, contributing to about 39% of calories.  Almost half of the carbohydrates in the berry are in the form of fiber, allowing it to be considered a high-fiber food.

Protein

Although in a small amount relative to carbohydrates and fat, protein is also a component of the Acai berry.  Included are some essential and non-essential amino acids, which are the building blocks of protein and play an important role in metabolism.

Antioxidants

In the form of vitamin A, C, and about 12 different flavonoids, the Acai berry packs a big antioxidant punch.  In fact, the Acai berry ranks among the foods with the highest amounts of antioxidant power.              

Now that we know what is in the Acai berry, we can determine whether the claims made regarding weight loss are fact or fiction.

Claim:

“The fatty acids in the Acai berry are not stored as fat, but used to kick-start metabolism.”

Fact:

Excess calories in ANY form are stored as fat, including excess calories from fatty acids.  However, there are some studies that link fatty acids to weight loss.  One study showed that supplementing a diet with linoleic (omega-6), resulted in increased weight loss, but only in the severely obese. 

In regards to linolenic (omega-3), one study showed that a group receiving omega-3 supplements while on an exercise program lost more weight than the group not receiving the supplement, and not on an exercise program.  Because there are 2 variables (omega-3 and exercise) one cannot conclude whether it was the supplement or the exercise responsible for the weight loss.

Another study showed that omega-3 is linked to decreased insulin production.  It is well known that insulin can result in increased fat storage.  This lead the researchers to conclude that less insulin results in decreased fat storage and increased fat metabolism, and therefore, omega-3s increase fat metabolism.  A bit of a stretch, but a fair association.

The evidence linking fatty acids to weight loss is weak.  The strongest body of evidence links omega-3s and weight loss.  However, omega-3s are the least abundant type of fatty acid in the Acai berry (calculated <10% of fatty acids).

Claim:

“Acai berry can cleanse the body of fatty foods and eliminate excess foods.”

Fact:

This statement holds some truth, but is very misleading.  Because the berry is so high in fiber, it can be effective in promoting regular bowel movements.  This elimination of waste is no miracle, but a normal function of the body supported by a diet high in fiber.

Oleic acid (omega-9) and some of the flavonoids in the Acai berry have been shown to decrease the absorption of dietary cholesterol.  This, in turn, can lower someone’s total cholesterol, decreasing the chances of developing heart disease.  Lower cholesterol may not help someone fit into his or her skinny jeans, but it is definitely a health benefit.

Claim:

“The Acai berry can decrease hunger and help you eat less.”

Fact:

This is true.  Foods high in fiber can lead to someone feeling full sooner and longer.  Fiber is generally bulky, and takes more time to digest, resulting in a decreased food intake.  Since fiber is not exclusive to the Acai berry, its benefits can be reaped by enjoying a variety of whole grains, fruits, and vegetables.

Claim:

“The Acai berry provides amino acids for muscle growth and increased metabolism.”

Fact:

It is true that amino acids are the building blocks of proteins, which are the building blocks of muscles.  It is also true that the majority of metabolism occurs in muscle cells, so the more muscle one has, the higher his or her metabolism.  However, just eating more amino acids (protein) does not equal more muscles.              

Exercise, namely resistance training, must also be included.  Amino acids (protein) provide calories, so one can either use them (exercise) to build muscle and increase metabolism, or not use them (remain sedentary), and store them as fat.  Unfortunately, solely eating amino acids is not enough to support this claim.

Conclusion

The Acai berry definitely delivers some very important nutrients that are quite beneficial to overall health.  When it comes to weight loss, however, Acai is only a piece of the puzzle, and not some miraculous food.

It is also important to realize that the Acai berry is very perishable, meaning that the beneficial nutrients are quickly destroyed after harvest.  The only way to preserve these nutrients is to freeze dry the berry.  Any other method of preservation is ineffective, and the health benefits may be lost.

So my recommendation is to continue with a well-balanced diet of low-calorie, high-fiber foods, and exercise regularly.  There are a variety of fruit and vegetable that can offer the same nutrients and benefits as the Acai berry.  However, if you decide that the Acai berry is right for you, research the product carefully, and ensure it is of the best quality, and will provide all the benefits it does naturally to the people of the Amazon.          

Sources:

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Garcia CM, et al. Gamma linolenic acid causes weight loss and lower blood pressure in overweight patients with family history of obesity. Swed J Biol Med . 1986;4:8-11.

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