Elderberry juice is a popular choice for people looking to boost their immunity during cold and flu season, but new research shows it could also help them shed some pounds. Scientists at Washington State University found elderberry juice was able to positively affect the gut microbiome, improve glucose tolerance and increase the fat oxidation of study participants.
An elderberry is a small, dark purple berry found on elder trees, which are native to Europe. It is commonly thought of for its medicinal uses with more work now being done to understand other purposes.
"Elderberry is an underappreciated berry, commercially and nutritionally," said assistant professor Patrick Solverson. "We're now starting to recognize its value for human health, and the results are very exciting."
Solverson and his team of researchers conducted a randomized, placebo-controlled clinical trial and published their findings in the journal Nutrients. A total of 18 overweight adults took part in the study and were assigned to one of two groups.
The first group was given 12 ounces of elderberry juice a day for one week, while the other had a placebo that looked and tasted similar, but was made without berry juice. Their diets were standardized to ensure uniformity in all other aspects of what they ate and drank.
The participants who had the elderberry juice had significantly increased amounts of the beneficial gut bacteria strains firmicutes and actinobacteria. At the same time it was discovered they had decreased amounts of harmful bacteria like bacteroidetes.
The study participants who drank the elderberry juice also had improved metabolism. Their blood glucose levels were down 24 percent, which means their bodies were better able to process sugars after consuming carbohydrates. And it led to a 9 percent decrease in insulin levels.
Those who consumed the elderberry juice also showed significantly increased fat oxidation, or the breakdown of fatty acids, after a high-carbohydrate meal and during exercise. That suggests the juice has the power to enhance the body's ability to burn fat.
Researchers believe anthocyanins, which are plant-based bioactive compounds, are responsible for the positive benefits. Elderberries have high levels of anthocyanins. In fact, Solverson says it takes about four cups of blackberries to equal the amount of anthocyanins in one six-ounce cup of juice.
"Food is medicine, and science is catching up to that popular wisdom," Solverson said. "This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health."