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Everything You Should Know About Acai Bowls

August 02, 2024

With bright colors and fresh fruit, few foods are as Instagram-worthy as acai bowls. But does its nutritional profile match its color palette?

We asked a dietitian for the low-down on acai bowls.

What exactly is acai?

Acai is actually a small, dark purple berry, which comes from a palm tree in the Amazon rainforest.

“Similar to blueberries, acai is high in antioxidants and fiber,” says Melissa Keeney, RDN, clinical nutrition manager at St. Vincent’s Medical Center. “Grown in the rainforest, they’ve long been used in medicine – but have recently become popular around the world for their benefits with immune health.”

Like broccoli, avocado and sweet potatoes, acai is considered a superfood, meaning it’s packed with nutrients and linked to countless health benefits.

> Related: 13 Oven-Free Healthy Summer Meals and Snacks

Take your smoothie game to the next level with different bases and toppings.

Made with pureed acai (and often mixed with other fruit), acai bowls are like a thick smoothie.

“Although acai is the most well-known, smoothie bars often have different types of ‘bases’ available,” says Keeney. “Many places will even let you order half and half if you’re having trouble choosing.”

These include:

• Frozen fruit like banana, mango, pineapple or pitaya (dragon fruit)
• Vegetables like kale, spinach or avocado
• Yogurts including Greek yogurt or daily-free alternatives.

“They’ll also have plenty of toppings available to choose from, which can heavily impact the nutritional benefits,” says Keeney. “Popular toppings include fruit, granola, nuts and coconut, to name just a few. You can also choose a sweeter topping like Nutella to make it more of a dessert.”

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You can customize an acai bowl to your health goals.

Whether you’re looking for extra protein or to cut down on sugar, acai bowls can help you reach your goals.

“Acai bowls can be customized to both your taste and your health,” says Keeney. “You might ask for half of the granola, more or less fruit, or add nuts like almonds.”

If you’re looking to boost your protein, select a protein powder or nut butter to add to your smoothie bowl base. If sugar is a concern, look out for bowls that are sweetened with juice.

For the perfect acai bowl, try building it yourself.

Don’t feel like going out? Acai bowls are surprisingly easy to make at home.

“Many stores sell frozen acai packets, which is a great place to start. When you make your own acai bowl, the topping possibilities are endless,” says Keeney.

Try nutritious options like:

• Chia seeds
• Pumpkin seeds
• Toasted coconut
• Pistachios
• Pecans
• Kiwi
• Diced apple
• Crushed cacao

“And you need a good blender!”