Does Elderberry Aid Weight Loss? Research Suggests It Boosts Fat Burn and Blood Sugar Control
The berry is best known as an immunity booster, but it shows promising new health perks
You know how good blueberries, raspberries and strawberries are for you. But it turns out the ancient elderberry is packed with health benefits—and it may even aid weight loss, too. While the small, tart berry has been used for centuries as a natural cold and flu remedy, new research suggests that elderberry juice may help regulate blood sugar levels, boost fat burn and improve the gut microbiome. Keep reading to learn about the recent study results and how elderberry juice might assist weight loss!
Does elderberry help with weight loss? What a new study reveals
Researchers from Washington State University, whose findings were published in the journal Nutrients, studied 18 overweight adults (mostly women) with an average age of 40 and an average body mass index (BMI) of 29.
Study participants drank 355 grams (about 12 ounces) of elderberry juice or a placebo twice a day—morning and night—for a week. The elderberry juice contained about 720 mg of antioxidant compounds known as anthocyanins.
In just one week, participants experienced significantly increased amounts of beneficial gut bacteria. They also noticeably improved their ability to process high-carbohydrate meals, lowering their blood glucose levels 24 percent, and reduced their insulin levels by 9 percent.
Woman's World Answers
What’s more, the study results suggest that elderberry juice enhances the body’s ability to burn fat, which aids weight loss. In fact, participants experienced a 27 percent increase in fat oxidation, the process by which the body breaks down fatty acids, both after eating high-carbohydrate foods and while at rest.
What the study author said about the benefits of elderberry
“Elderberry is an underappreciated berry, commercially and nutritionally,” said corresponding author Patrick Solverson, an assistant professor in the WSU Elson S. Floyd College of Medicine’s Department of Nutrition and Exercise Physiology in a press release. “We’re now starting to recognize its value for human health, and the results are very exciting.”
The gut health, blood sugar and weight loss benefits of elderberry, which is native to Europe, has excited researchers.
“Food is medicine, and science is catching up to that popular wisdom,” Solverson said. “This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health.”
How elderberry aids weight loss
We asked experts for their thoughts on the findings presented in this study, and to explain how elderberry juice might lead to weight loss. While it’s not a magic weight loss tool, if taken in moderation, it could complement a healthy diet and physical activity.
It tames inflammation
Long touted for its potent antioxidants, elderberry is known best for its immune boosting abilities. However, this can benefit weight loss efforts as well.
“There is substantial evidence to suggest that there is a correlation between both inflammation and stress and weight gain,” explains Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com. “Inflammation can make it harder for the body to process insulin, which causes fat to build up in the liver. Higher levels of inflammation and increased weight have also been associated with lower leptin levels, which can slow down your metabolism and make you feel hungry.”
It keeps you feeling fuller longer
One cup of elderberries contains about 10.2 grams of fiber, which helps you feel fuller for longer by gently slowing down digestion.
Evidence also suggests that elderberry benefits gut health. In the study, researchers found that elderberry juice increased levels of short-chain fatty acids (SCFAs). These are produced when dietary fiber is fermented and becomes prebiotic, which feeds the “good” bacteria in the gut.
SCFAs are also known to help regulate metabolism by enabling the body to burn more energy, stimulating hormones like GLP-1 and reducing inflammation of fat tissue.
It reduces water retention
This juice is also low in calories and has mild diuretic properties, which may reduce water retention, offers Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Garage Gym Reviews.
How to get the benefits of elderberry for weight loss
While this study used River Hills Harvest 100% Pure Premium Elderberry Juice, you can obtain elderberry in many forms and still reap similar weight loss and gut health rewards.
“Elderberries can be consumed as teas, syrups or dried berries and still provide similar benefits,” says Mohr. “These forms retain the antioxidants and nutrients found in the juice. Juice is convenient, but usually does not have the fiber found in whole elderberries, which can help with satiety and digestion.”
Just avoid eating elderberry in its raw form, Mohr cautions, as it contains compounds that can cause nausea, vomiting and severe diarrhea. Cooking and processing the berries (for tea, juices, syrups or dried fruit) eliminates this toxin.
One to try: Bigelow Green Tea with Elderberry Plus Vitamin C.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
