A berry juice can boost metabolism and help burn fat: study

Looking to lose a few pounds? You may want to consider adding berries to your diet.

A new study led by researchers at Washington State University suggests that these tiny dark purple berries may be a powerful tool to rev up your metabolism and manage your weight.

In a clinical trial published Thursday in Nutrients, researchers found that drinking 12 ounces of elderberry juice daily for just one week can improve gut health, regulate blood sugar and help the body burn fat more effectively.

Originally from Europe, berries have long been used in supplements for their immune-boosting properties. While the fruit has been used for centuries as a popular remedy for treating cold and flu symptoms, its potential benefits for metabolism have been largely under the radar—until now.

“Elderberry is an undervalued berry, commercially and nutritionally,” said Patrick Solverson, a study co-author who works as an assistant professor in WSU’s Department of Nutrition and Exercise Physiology. “We are now beginning to recognize its value in 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 blackberry juice, while the other consumed a placebo of a similar color and taste. Both groups stayed on the same diet, but the berry group saw impressive results.

After just one week, participants who drank the berry juice showed a 24% drop in blood sugar levels after consuming carbohydrates, indicating that it can help the body regulate glucose better. Insulin levels also decreased by an average of 9%.

Blackberry juice also seemed to increase fat burning. The study found that participants burned more fat both at rest and during exercise after drinking the juice.

Those who drank the blackberry juice also saw a significant increase in healthy gut bacteria, while harmful bacteria decreased.

Why does this 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 drives 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 folk wisdom,” Solverson said.

Unfortunately, not all berries are created equal. While many fruits contain anthocyanins, the levels in berries are higher. According to Solverson, you would need to eat four cups of berries just to match the anthocyanin content in just 6 ounces of berry juice.

The timing couldn’t be better for berry research, 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, berries may just be the practical, everyday solution people need to keep 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 berries can help those who have stopped weight loss drugs maintain their hard-won results.