Looking to shed some pounds? You might want to consider adding elderberries to your diet.
A new study led by researchers at Washington State University suggests these tiny, dark purple berries could be a powerful tool for revving up your metabolism and managing your weight.
In a clinical trial published Thursday in Nutrients, researchers found that drinking 12 ounces of elderberry juice daily for just a week can improve gut health, regulate blood sugar and help the body burn fat more effectively.
Native to Europe, elderberries have long been used in supplements for their immune-boosting properties. While the fruit has been used for centuries as a folk remedy for treating cold and flu symptoms, its potential benefits for metabolism have largely flown under the radar — until now.
“Elderberry is an underappreciated berry, commercially and nutritionally,” said Patrick Solverson, a study co-author who works as an assistant professor at WSU’s Department of Nutrition and Exercise Physiology. “We’re now starting to recognize its value for human health, and the results are very exciting.”
For the study, Solverson and his team recruited 18 overweight adults and divided them into two groups: one drank elderberry juice, while the other consumed a placebo with a similar color and taste. Both groups stuck to the same diet, but the elderberry group saw impressive results.
After just one week, participants who drank elderberry juice showed a 24% drop in blood sugar levels after consuming carbs, indicating that it could help the body better regulate glucose. Insulin levels decreased by 9% on average.
Elderberry juice seemed to ramp up fat-burning, too. The study found that participants burned more fat both while resting and during exercise after drinking the beverage.
Those sipping elderberry juice also saw a significant increase in healthy gut bacteria, while harmful bacteria dropped.
Why does that matter? Previous research suggests that a healthy gut microbiome is critical for digestion, nutrient absorption, immune function and even mental health.
A balanced gut has also been shown to reduce the risk of obesity, heart disease, diabetes and cancer.
What’s driving these metabolic benefits? Researchers believe the answer lies in elderberry’s high levels of anthocyanins — plant-based compounds known for their anti-inflammatory, blood sugar-regulating and fat-burning properties.
“Food is medicine, and science is catching up to that popular wisdom,” Solverson said.
Unfortunately, not all berries are created equal. While many fruits contain anthocyanins, the levels in elderberries pack more of a punch. According to Solverson, you’d need to eat four cups of blackberries just to match the anthocyanin content in a mere 6 ounces of elderberry juice.
The timing couldn’t be better for research into elderberries, as the fruit’s popularity continues to skyrocket in the United States. The trend took off during the coronavirus pandemic when Americans were scrambling for natural immune boosters.
With nearly three-quarters of US adults considered overweight or obese, elderberries might just be the practical, everyday solution people need to get their metabolism in check.
The study was supported by a $200,000 grant from the US Department of Agriculture’s National Institute of Food and Agriculture. Researchers have secured an additional $600,000 to dig deeper into how elderberries might help those who’ve stopped weight loss medications maintain their hard-earned results.
