Are Cranberries Bad For You?
Short answer
Cranberries contain high levels of antioxidants and tannins offering tremendous health benefits. Oxalates are also found in cranberries, though, which can cause issues for some people.
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Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Cranberries are extremely good for you offering a large water content, fiber, low carbohydrates and important vitamins and minerals. Did you know that each cranberry is roughly 88% water by weight? That’s a great amount to help keep you hydrated.
The fiber content isn’t very much in cranberries, but that’s because water makes up so much of the berry. All in all a cup of whole cranberries only contains about 4.5 grams of fiber, not enough to have much of an effect on your body. It does, however, balance the 4 grams of sugar found in this serving of berries. The carbohydrate load in cranberries is also pretty low and a 1 cup serving contains about 46 calories.
When we look at the vitamins in cranberries, we will find some amount of vitamin E, K, B1, B2, B3, B5, B6, and folate, but by far vitamin C is in the lead at 15% of the recommended daily value. We also find a good amount of most minerals in cranberries, with the most prevalent being manganese at 16% of the RDA. Many of these, like vitamin C and E and manganese act as antioxidants in the body helping to eliminate free radicals that can be detrimental to health. Vitamin C also boosts the immune system, lowers blood pressure, promotes skin health, and lowers the risk of developing cancer.
Polyphenols like quercetin, myricetin, and peonidin found in cranberries also act as antioxidants. Antioxidants are responsible for preventing cell damage caused by oxidation which causes aging and breakdown. Unchecked, these types of effects on cells can lead to an increased risk of certain disease development. Polyphenols, like ursolic acid found in the cranberry peel, can also act an as anti-inflammatory agent. Others like a-type proanthocyanidins contain tannins. Tannins give cranberries their characteristic bitter taste while acting as an anti-microbial for the plant itself. They have physiological effects on the body after consumption including lowering blood pressure, increasing blood clotting time, decreasing blood lipid levels and modulating immune responses.
Cranberries do, however, contain oxalates which should be a consideration if you have kidney health issues or if you are prone to kidney stones. Oxalates can bind with calcium and form calcium oxalate kidney stones, the most common type. That is not to say that people who get these type of kidney stones should not eat cranberries or other oxalate-rich foods. Moderation is the key to full enjoyment, like all foods.
Possible long-term side effects
Ingredients to be aware of
Benefits
- hydrating
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provides vitamins and minerals
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decreases risk of developing cancer
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decreases blood pressure
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decreases blood lipid levels
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improves blood clotting time
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boosts immune system
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anti-inflammatory
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promotes skin health
Our Wellness Pick
(what is this?)
Terrasoul Dried Cranberries
- Organic superfood
- Apple juice sweetened
- Rich in antioxidants
- 16 oz resealable bag
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Written by Kristin Brown, DC, MS
Published on: 09-29-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 09-29-2016
Last updated: 12-15-2023
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