by Elderberry is a go-t for people who want to give their immune system a boost around the cold and flu season, thanks to the antioxidants found in the berries of the plant. But new research indicates a different potential aspect of Elderberry juice: weight loss.
Meet the experts: Lauren Manaker MS, RDN, LD, author of Accepting male fertility; Bryanna Connor, MD, by the board certified general practitioner doctor
The small studyit appeared in the number of October 2024 of Nutrients, followed 18 male and female participants classified as overweight or obesity. During the five -week study, a group of participants drank 355 grams every day (or 12.5 ounces) of 100% elderberry juice, while others drank a placebo. Participants in the study completed questionnaires and underwent a series of blood tests and medical screening to measure insulin levels and how much energy the body used.
Researchers discovered that those who drank elderberry juice lowered their blood glucose values with an average of 24%, which may indicate a better ability to process sugars after eating carbohydrates, according to the research. Participants also saw a decrease of 9% in insulin levels. With regard to weight loss, researchers noted that those who drank the elderberry juice saw an increased breakdown of fatty acids after eating low -carbohydrate meals and during exercise. Vooruit, experts explain what about drinking elderberry juice for weight loss.
What did the study think about connecting elderberry juice and weight loss?
Researchers say that participants in the study have experienced various positive changes after consuming the weekly doses of the elderberries, including improved glucose tolerance and vetoxidation, both of which can help with weight loss.
When it comes to Why Elderberry -Sap has generated these results, especially since it relates to weight loss, Brynna Connor MDDue to the board-certified doctor for general practitioner medicine, the results may have to do with Elderberry’s alleged capacity to reduce inflammation and improve insulin sensitivity, both of which play an important role in weight loss and weight management.
“That has been established chronic inflammation Can influence insulin function, which can lead to weight gain, in particular the addition of fat in the abdominal area, “says Dr. Connor. “That is why, if the antioxidant properties in elderberry help to reduce inflammation and in turn helps to improve insulin function and the management of the body to process insulin, it is reasonable to believe that there can be a connection between elderberries and improved metabolic function (aka, weight loss and/or management). “
Elderberries contain anthocyans, a species of water -soluble flavanoids that give the berry its natural purple black color, is thought to combat oxidative stress.
Elderberry is already a low -calorie food and the US Department of Agriculture (USDA) says that a single cup of elderberry contains only 106 calories, without (or trace quantities) fatty acids and cholesterol. And, in addition to the flavonoids and anthocyanins, the fruit contains many other useful nutrients, such as vitamin C and dietary fiber.
Other benefits of elderberry juice
Elderberry -Sap offers a variety of health benefits that go beyond the study, according to Dr. Connor. “In addition to the potential to help with weight loss, Elderberry juice has significant immune reinforcements, which are mainly derived from the high levels of antioxidants, in particular anthocyanins, which have both antioxidant and anti-inflammatory properties,” she says.
Lauren Manaker MS, RDN, LD, author of Accepting male fertility It agrees and notes that many people also use elderberry juice to reduce the symptoms of colds and flu, because this can shorten the duration and severity of these diseases.
Moreover, Dr. says Connor that it is well set that Anthocyans play an important role in fighting stress and inflammation in the body.
She even says that research has indicated that the benefits of elderberry in his variety of shapes it can also be converted into jam, gummy supplements and more to be used in juices. Dr. Connor says that the fruit also has the potential to promote the health of the heart, lower cholesterol and improve cardiovascular function. “Studies have also shown that anthocyanins can help protect against certain cancers and neurological decline/neurodegenerative disease.” But more research is needed.
Side effects of elderberry juice
Like any supplement or natural remedy, there are possible side effects that must be taken into account. Some people can experience mild digestive problems, according to Manaker, who can present as a stomach upright or diarrhea, especially if they are consumed in large quantities.
“It is also important to note that unripe or rough spot berries, as well as their leaves and stems, contain substances that may be toxic, if not well prepared,” she continues, adding that you should always take care of sources and consult a professional In health care before you add it to your routine, especially if you are pregnant, are nursing or use medicines.
The Bottom Line
Until we have more quality data, Manaker advises to hurry to buy a lot of elderberry juice with the intention of losing weight, because there is still not enough information about the process, including how many people have to consume for support for weight loss.
But that does not mean that adding the elderly to your diet cannot have the potential to do something good. “Elderberries and Elderberry juice are often praised for their high nutrient content and antioxidant properties, making them a favorable addition to a balanced diet,” says Manaker. “They are full of vitamins, such as vitamins C and A, as well as dietary fiber and various flavonoids that support immune health and overall well -being.”
Moreover, she says the Nutrients Findings are just the beginning and that more research is needed.
