The secret to combating obesity, controlling blood sugar and improving gut health may lie in elderberry, a berry long known in traditional medicine. A recent study led by Patrick Solverson of Washington State University highlights the remarkable health benefits of elderberry, offering a natural and effective solution to these common health challenges.

study insight

Research conducted on 18 overweight but otherwise healthy participants showed promising results. The participants, primarily women around 40 years of age with an average BMI of 29.12, consumed elderberry juice for a week. After a three-week washout period to eliminate carryover effects, they were given a placebo drink for another week, designed to mimic the taste of elderberry juice, but without its active compounds.

The results were shocking. The participants showed:

– Improves blood sugar regulation: Even after consuming a high-carbohydrate meal, elderberry juice enhanced blood sugar control.

– Enhanced fat burning: The berry boosted fat metabolism during rest and exercise.

– Improved gut health: Stool samples revealed a healthy gut microbiome, with a reduction in unwanted bacteria and an increase in beneficial bacteria.

Patrick Solverson, assistant professor in WSU’s Department of Nutrition and Exercise Physiology, expressed his excitement for these findings. “Commercially and nutritionally, elderberry is an underappreciated berry. “We are now beginning to recognize its value to human health, and the results are very exciting,” he said. “Food is medicine, and science is catching up to that popular wisdom.”

Benefits of Elderberries

Elderberries offer a variety of health benefits, supported by both scientific research and centuries of traditional use.

Rich in Nutrients: Elderberries are rich in vitamins, antioxidants, and fiber, which support overall health.

– Boosts immunity: Known for its antiviral properties, elderberry is often used to combat colds and flu.

– Anti-inflammatory properties: The berry’s antioxidants may help reduce inflammation, a major factor in chronic diseases.

– Blood sugar regulation: Elderberries may help stabilize blood sugar levels, making them beneficial for people with metabolic conditions.

– Gut Health: Elderberries act as a prebiotic, promoting the growth of healthy gut bacteria.

– Weight management: By improving fat metabolism and gut health, elderberry may support weight loss efforts.

takeaway

This study adds to the growing evidence that elderberry is more than just a folk remedy; They are a powerhouse of nutrition with many health benefits. Adding elderberry juice or supplements to your diet can be a step toward better metabolism and gut health. As Solverson rightly says, “Food is medicine,” and elderberries are proving to be a key ingredient in the recipe for health.

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