Recent research suggests that elderberry juice may have potential benefits for weight management, although the science is still early. Elderberry, a dark purple berry from the black elder tree, has been used in folk medicine for years, primarily for its immune-boosting properties. But new findings indicate it could also have a positive impact on metabolism, glucose management, and fat breakdown. However, experts caution that it may not be a magical weight loss solution on its own.
What the Study Found
A study published in Nutrients in October involved 18 participants who were overweight or obese. They were given either elderberry juice (355 grams, or 12.5 ounces, per day) or a placebo for a week, while consuming pre-packaged meals to control their diet. The results showed that the participants who drank elderberry juice experienced:
- Positive changes to their gut microbiome.
- Improved glucose tolerance.
- Better fat oxidation (the body’s ability to break down fat).
Additionally, those who drank the elderberry juice had 24% lower blood glucose levels, suggesting that they were better at processing sugars.
Does Elderberry Juice Lead to Weight Loss?
The study didn’t specifically find that participants lost weight while drinking elderberry juice. Instead, it pointed to improvements in metabolic processes, like glucose management and fat oxidation, which could theoretically support weight loss. However, there was no direct evidence linking elderberry juice consumption to actual weight loss.
Mir Ali, MD, notes that while elderberry juice might play a supportive role, weight loss is largely driven by what you eat. “Things like elderberry juice may help by suppressing appetite or making you feel full before meals, but without proper dietary choices, the weight loss effects will likely be minimal,” he explains.
Potential Health Benefits Beyond Weight Loss
Elderberry juice is also touted for its potential to boost the immune system and may even shorten the duration of cold and flu symptoms. However, many of the studies supporting these claims are small or industry-funded, making it difficult to draw definitive conclusions. According to the National Center for Complementary and Integrative Health, more research is needed to establish its effectiveness.
Downsides of Elderberry Juice
While elderberry juice can be beneficial, there are some important considerations:
Sugar Content: Like most fruit juices, elderberry juice is high in sugar, which can cause blood sugar spikes and crashes, especially if consumed on an empty stomach. Jessica Cording, MS, RD, suggests looking for products with no added sugars or sweeteners.
Risk of Cyanide: Improperly prepared or unripe elderberries can contain cyanogenic glycosides, which may release cyanide during digestion. Symptoms of cyanide poisoning include nausea, vomiting, and diarrhea. Commercial elderberry juices are typically safe because they undergo proper processing to remove harmful substances.
Drug Interactions: Elderberry juice contains bioactive compounds that can interact with certain medications, particularly immune-suppressing drugs and diuretics. If you have an autoimmune disorder or are taking medication for a chronic condition, consult with your doctor before adding elderberry juice to your routine.
Final Thoughts
Elderberry juice shows promise for improving gut health, glucose metabolism, and fat oxidation, all of which can support weight management. However, it’s not a magic bullet for weight loss. To achieve sustainable weight loss, focus on a balanced diet, regular exercise, and overall healthy lifestyle habits. If you choose to try elderberry juice, make sure to pick a high-quality product and be mindful of its sugar content and potential interactions with medications.
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