Are Açai Bowls Healthy? Benefits & Drawbacks

Instagram and other social networks are flooded with recipes for acai bowls and other delicious treats. Made with puréed açai berries and topped with crunchy nuts, granola, or chocolate chips, acai bowls are a popular food trend in the hot summer months. They’re loaded with flavor and nutrition and take minutes to prepare. 

While it’s true that açai berries pack a hefty antioxidant punch, acai bowls are a whole different story. Some contain just as much sugar as a Snickers bar!

Like with most recipes, you can swap sugar-laden ingredients for healthier alternatives. 

Açai berries are not naturally sweet, which is why they’re often served with honey, agave syrup, or caramel. If you’re trying to stay lean, use chia seeds, flaxseeds, pistachios, and other diet-friendly extras. 

This treat is what breakfast dreams are made of. But is it healthy? Most importantly, does it fit into a bodybuilding diet? 

That’s what we’ll talk about today. Our team will discuss the benefits of acai bowls and share some handy tips on how to make this treat healthier and more nutritious. 

What Are Acai Bowls?

This delicious treat consists of açai berries, a tropical fruit that comes from the Euterpe oleracea tree, and other ingredients, such as fruit juice, fresh or frozen fruits, almond milk, and peanut butter. 

In the U.S., açai berries are sold in powder form or as a frozen puree in local health stores and online. Along with the other ingredients listed, they form the base of acai bowls. 

Next, the base is put in a bowl and topped with raw honey, granola, shredded coconut, cacao nibs, and other extras. There are hundreds of recipes, and each uses different ingredients. One thing most recipes have in common is that they’re high in carbs and sugar. 

Acai bowls originate in Brazil. As you would expect, the original recipe is quite different from the American version. 

Authentic Brazilian acai bowls have no more than three or four ingredients, respectively frozen acai, bananas, water or fruit juice, and guarana. You simply mix everything in a blender and add your favorite toppings. 

Acai Options

How about here in the U.S.? Just like with pizza, there are a lot more options to choose from. Most restaurants and pubs add lots of different ingredients, such as:

• Agave syrup
• Mango juice
• Almond or peanut butter
• Soy, almond, or coconut milk
• Pomegranate
• Apple juice
• Chocolate chips
• Blueberries

For example, a popular brand of acai bowls with fruit and granola uses acai puree, bananas, blueberries, pineapple, almonds, soy protein crisps, and other not-so-healthy ingredients, like cane sugar, cane syrup, and tapioca starch. One serving (5.9 ounces) boasts 37 grams of carbs, 23 grams of sugars, 5 grams of protein, 7 grams of fat, and 230 calories. 

Acai Bowl Nutrition Facts

While the average acai bowl is loaded with vitamins, phytonutrients, and good fats, it can also be very high in calories. Some ingredients, such as honey and agave syrup, are pure sugar. 

Agave syrup, for example, provides 65 calories and 14 grams of sugars per tablespoon.  The same amount of honey boasts 64 calories and 17 grams of sugars. With 300 calories and 33 grams of carbs per half-cup, granola is just as fattening. 

Packaged varieties also contain added sugar, which further increases their caloric value and offsets any potential benefits. 

Some brands allow customers to choose their favorite toppings. However, the base alone has a whopping 510 calories, 101 grams of carbs, 65 grams of sugars, 10 grams of fat, and only 8 grams of protein. The toppings can easily add an extra 300 calories or so. 

Sure, these treats are great for a cheat meal. They’re definitely a better choice than ice cream or potato chips. Despite the high sugar content, you’ll still get vitamins, minerals, antioxidants, and other good stuff. 

But there are healthier ways to incorporate this treat into your diet. For example, you can make acai bowls at home using low-sugar ingredients. 

How to Make a Healthy Acai Bowl 

Açai berries are low in calories and carbs — it’s what you add to them that makes a difference. For reference, one serving of acai berry puree (2 ounces) has only 40 calories, 3 grams of carbs, 3 grams of fat, and 1 gram of protein.

We’re not saying that you never have acai bowls ever again. This dessert is surprisingly easy to prepare at home — the key is to keep it simple. 

First, consider the base of your bowl. If it contains açai berries and other fruits, it doesn’t make sense to add fruits on top. 

To cut back on sugar, garnish the bowl with coconut flakes, pistachios, crushed walnuts, or pumpkin seeds. 

If you’re on a low-carb diet, mix açai berries with unsweetened coconut water or soy milk and protein powder. Blend well and then top it with chopped nuts and low-sugar fruits, such as oranges, blueberries, strawberries, or goji berries.

Each serving provides 24 grams of egg, milk, and beef protein to fuel your gains and preserve lean mass. Since it’s naturally sweet, you won’t need to add sugar, honey, or fruit juice. 

Simply mix acai berries, coconut water or low-fat milk, and Vintage Brawn™ in a blender and then add whatever toppings you want.  

Best Toppings for a Healthy Acai Bowl 

Traditional Brazilian acai bowls have just a few ingredients. But you can get creative with the toppings as long as you keep your macros in mind. 

Depending on the ingredients used, this treat can boost your antioxidant intake and make it easier to meet your nutritional needs. 

Natural peanut butter, for example, is packed with heart-healthy fats and protein. Chia seeds promote digestive health, improve blood lipids, and suppress appetite due to their high fiber content. 

Acai Bowl Topping Suggestions

Need a quick boost of inspiration? Let’s take a closer look at the best toppings for a healthy acai bowl:

• Strawberries — 32 calories, 0.7 grams of protein, 7.7 grams of carbs, 2 grams of fiber, and 0.3 grams of fat per 3.5 ounces
• Blueberries — 57 calories, 0.7 grams of protein, 14.5 grams of carbs, 2.4 grams of fiber, and 0.3 grams of fat per 3.5 ounces
• Goji berries (dried) — 98 calories, 4 grams of protein, 21.6 grams of carbs, 3.6 grams of fiber, and 0.1 grams of fat per ounce
• Unsweetened coconut flakes — 70 calories, 1 gram of protein, 3 grams of carbs, 1 gram of fiber, and 6 grams of fat per serving (2 tablespoons)
• Walnuts — 186 calories, 4.3 grams of protein, 3.9 grams of carbs, 1.9 grams of fiber, and 18.5 grams of fat per serving (1 oz)
• Peanut butter — 167 calories, 6.2 grams of protein, 6.8 grams of carbs, 1.6 grams of fiber, and 14 grams of fat per ounce
• Pumpkin seeds — 163 calories, 9 grams of protein, 3 grams of carbs, 2 grams of fiber, and 14 grams of fat per serving (1 oz)
• Chia seeds — 138 calories, 4.7 grams of protein, 12 grams of carbs, 9.8 grams of fiber, and 8.7 grams of fat per ounce
• Dark chocolate (87% cocoa) — 186 calories, 2.4 grams of protein, 10.5 grams of carbs, 2.4 grams of fiber, and 13.8 grams of fat per ounce

Are Acai Bowls Good for You? 

Acai bowls can be a healthy addition to any diet, depending on their composition. 

Acai berry, the main ingredient, is chock-full of antioxidants and has the highest superoxide scavenging capacity of any fruit or vegetable. It also contains bioactive compounds that fight inflammation, reports a study published in the Journal of Agricultural and Food Chemistry. 

This fruit is marketed as a natural weight loss aid, but there’s not enough evidence to support these claims. However, it benefits your health in other ways. 

In one study, junior athletes who consumed an acai berry-based juice blend daily for six weeks experienced major improvements in antioxidant status and blood lipids. This beverage also reduced exercise-induced muscle damage. 

Another study has found that acai berry may lower cholesterol and fasting blood sugar levels in overweight adults. Researchers attribute these effects to anthocyanins. 

Fruits, Nuts, & Berries

Other fruits used in acai bowls have potential health benefits, too. The same goes for almond milk, walnuts, pumpkin seeds, and whole grains. These ingredients are loaded with antioxidants, omega-3s, fiber, and phytochemicals. 

Walnuts, for example, are rich in quinones, flavones, diarylheptanoids, and other compounds with anti-cancer, antimicrobial, and antioxidant activities. Loaded with polyphenols and healthy fats, they scavenge free radicals and decrease inflammation. 

Goji berries, a popular ingredient in acai bowls, have anti-aging, antioxidant, anti-tumor, and immune-boosting effects. 

These fruits contain both macro- and micronutrients, as well as vitamins, minerals, and phytochemicals. In clinical trials, they have been shown to reduce blood cholesterol, improve visual function, and boost brain health. 

All in all, acai bowls may enhance your health and well-being. To reap the benefits, prepare this summer treat with fresh or frozen fruits, nuts, seeds, and whole grains. Skip the sugar and granola and add a scoop of protein powder along with soy or almond milk.

Can You Lose Weight Eating Acai Bowls?

Let’s get one thing straight: healthy eating isn’t the same as eating for fat loss. 

Take honey, for instance. Despite its reputation as a superfood, it’s packed with sugar and carbs. A single tablespoon delivers 64 calories, 64 grams of sugars, and zero protein and fats. 

The same amount of almond butter has 100 calories and less than 1 gram of sugar. It also provides unsaturated fats, protein, and fiber. Although it’s higher in calories than honey, it’s more nutritious and better for your waistline. 

Acai bowls are rich in vitamins and antioxidants, but this doesn’t mean they’re good for weight loss. The average bowl has more sugar and carbs than a bagel. 

This treat is rich in fiber and should keep you full for hours, right? 

That’s true, especially if you add chia seeds, nuts, and plenty of fruits. On the negative side, you may experience blood glucose spikes followed by crashes because of the high sugar content. 

With some planning, you may be able to incorporate acai bowls into your diet. Calculate your macros and daily energy requirements and then look for recipes that meet your dietary needs. 

For example, if you’re on the keto diet, mix puréed açai berries with coconut milk or coconut water, protein powder, and strawberries or other low GI fruits. 

Top everything with chopped nuts, almond or peanut butter, avocado, and other foods rich in healthy fats. Use stevia for extra flavor.

Obviously, if you’re bulking up, you can enjoy this treat more often without having to count every calorie. But you still need to follow the rules of workout nutrition and avoid empty calories. Oats, bananas, pumpkin seeds, nuts, melon chunks, and sliced mangoes all make delicious toppings.

Acai Bowls — Healthy Meal or Sugar Bomb?

An acai bowl layered with granola, fresh fruits, and almonds seems like a perfect way to start your day. After all, it’s packed with antioxidants and energy-boosting nutrients. 

The problem is that plain açai berries taste bitter and you might end up adding honey, fruit juice, or maple syrup. Plus, it’s easy to go overboard and eat more than your entire day’s worth of fruit in one sitting. 

This dessert has the potential to be healthy, but it’s essential to watch your portions. If you find a recipe you like, consider swapping ingredients to make it more diet-friendly. 

Vintage Brawn™, our signature protein blend, makes a great addition to your favorite acai bowl recipes. It comes in three different flavors, namely wicked chocolate, vanilla milkshake, and chocolate coconut, and has no added sugars or artificial sweeteners. 

At the end of the day, there are better ways to satisfy your sweet tooth. Try these healthy protein shake recipes, for example. Enjoy your favorite acai bowl as a cheat meal rather than a breakfast staple. 

What’s your take on acai bowls? Would you like to share any recipes or cooking tips? Let us in the comments below!