To Your Health
January, 2025 (Vol. 19, Issue 01) |
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Don't Ignore This Berry
By Editorial Staff
Strawberries, blueberries, blackberries and more – but have you ever heard of the elderberry? This berry should be on your radar along with the others, because research suggests the elderberry benefits metabolic health in overweight adults.
Study participants drank 12 ounces of elderberry juice daily for one week or a placebo drink with similar color and taste. After one week, participants who drank the elderberry juice had improved metabolic health compared to members of the control group, including lower blood glucose levels and lower insulin levels (both of which can lead to type 2 diabetes if levels are chronically high). Elderberry juice drinkers also showed increased fat oxidation after a high-carb meal or during exercise.
What's more, elderberry juice consumption also significantly increased beneficial gut bacteria and lowered harmful bacteria, promoting a healthier gut microbiome.
Anthocyanins, plant-based bioactive compounds found in high concentrations in elderberries (much higher compared to other berries), may explain these findings, as anthocyanins have a wide variety of known positive health impacts, including anti-inflammatory and anti-diabetic benefits.
Keep in mind that while berries contain sugar, it's the naturally occurring kind – unlike the added sugars so prevalent in so many prepared / processed food products on the market today. If you're eating too many of those foods / drinks, shift to more naturally sweetened choices – starting with elderberry.
