Nature’s Solution for Blood Sugar and Fat Burning


(Photo credit: © Anna Komisarenko | Dreamstime.com)
Small study demonstrates the enormous fat-burning and gut-boosting powers of an ‘underappreciated’ berry
PULLMAN, Wash. — In an era where 74% of Americans are considered overweight and 40% have obesity, scientists have discovered that an ancient berry might offer modern solutions. Research from Washington State University reveals that elderberry juice could help regulate blood sugar levels and improve the body’s ability to burn fat, while also promoting beneficial gut bacteria.
Elderberries have long been used in traditional medicine, but this new research provides scientific evidence for their metabolic benefits. The study, published in the journal Nutrients, demonstrates that consuming elderberry juice for just one week led to significant improvements in how the body processes sugar and burns fat.
“Elderberry is an underappreciated berry, commercially and nutritionally,” says Patrick Solverson, an assistant professor in WSU’s Department of Nutrition and Exercise Physiology, in a statement. “We’re now starting to recognize its value for human health, and the results are very exciting.”

Solverson and his team recruited 18 overweight but otherwise healthy adults for this carefully controlled experiment. Most participants were women, with an average age of 40 years and an average body mass index (BMI) of 29.12, placing them in the overweight category.
This wasn’t your typical “drink this and tell us how you feel” study. Instead, the researchers implemented a sophisticated crossover design where participants served as their own control group. Each person completed two one-week periods: one drinking elderberry juice and another drinking a placebo beverage that looked and tasted similar but lacked the active compounds. A three-week “washout” period separated these phases to ensure no carryover effects.
During the study, participants consumed 355 grams (about 12 ounces) of either elderberry juice or placebo daily, split between morning and evening doses. The elderberry juice provided approximately 720 milligrams of beneficial compounds called anthocyanins, which give the berries their deep purple color.
Perhaps most remarkably, after just one week of elderberry juice consumption, participants showed a 24% reduction in blood glucose response following a high-carbohydrate meal challenge. This suggests that elderberry juice might help the body better regulate blood sugar levels, a crucial factor in metabolic health and weight management.
The study also revealed that participants burned more fat both while resting and during exercise when consuming elderberry juice. Using specialized equipment to measure breath gases, researchers found that those drinking elderberry juice burned 27% more fat compared to when they drank the placebo. This increased fat-burning occurred not only during rest but also persisted during a 30-minute moderate-intensity walking test.
But the benefits didn’t stop there. The research team also examined participants’ gut bacteria through stool samples and found that elderberry juice promoted the growth of beneficial bacterial species while reducing less desirable ones. Specifically, it increased levels of bacteria known for producing beneficial compounds called short-chain fatty acids, which play essential roles in metabolism and gut health.
What makes elderberry particularly special is its exceptionally high concentration of anthocyanins. According to Solverson, a person would need to consume four cups of blackberries to match the anthocyanin content found in just 6 ounces of elderberry juice. These compounds are believed to be responsible for the berry’s anti-inflammatory, anti-diabetic, and antimicrobial effects.
While further research is needed to confirm these effects over longer periods and in larger populations, this study suggests that elderberry juice might offer a practical dietary strategy for supporting metabolic health. It’s worth noting that participants reported no adverse effects from consuming the juice, suggesting it’s both safe and well-tolerated.
The timing of this research coincides with growing consumer interest in elderberry products. While these purple berries have long been popular in European markets, demand in the United States surged during the COVID-19 pandemic and continues to rise. This increasing market presence could make it easier for consumers to access elderberry products if further research continues to support their health benefits.
“Food is medicine, and science is catching up to that popular wisdom,” Solverson notes. “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.”

The research team isn’t stopping here. With an additional $600,000 in funding from the U.S. Department of Agriculture, they plan to investigate whether elderberry juice might help people maintain their weight after discontinuing weight loss medications. This could provide a natural solution for one of the most challenging aspects of weight management – maintaining weight loss over time.
As obesity rates continue to climb and are projected to reach 48-55% of American adults by 2050, finding natural, food-based approaches to support metabolic health becomes increasingly important. While elderberry juice shouldn’t be viewed as a magic bullet, this research suggests it might be a valuable addition to a healthy diet and lifestyle approach for managing weight and metabolic health.
Paper Summary
Methodology
The study employed a randomized, placebo-controlled crossover design where each participant completed both treatment periods. During the elderberry juice phase, participants consumed 355g of juice daily, split into two doses. For four days before testing, participants followed a controlled diet providing 40% of calories from both carbohydrates and fat, and 20% from protein. On the eighth day, participants underwent testing that included a meal tolerance test, blood sampling, and exercise assessment while measuring their metabolism through breath analysis. Stool samples were collected at baseline and after the controlled diet period to analyze changes in gut bacteria populations. The researchers used DNA sequencing techniques to identify and measure different bacterial groups, while acknowledging that individual responses to dietary interventions can vary significantly.
Results
The study found three main benefits: 1) A 24% reduction in blood glucose response after a high-carbohydrate meal, 2) A 27% increase in fat burning during both rest and exercise, and 3) Beneficial changes* in gut bacteria, including increases in bacteria known to produce helpful compounds. These effects were observed after just one week of elderberry juice consumption.
*Researchers observed modest shifts in gut bacterial populations, though these changes varied between participants. Some individuals showed more pronounced changes than others, highlighting the complex and individualized nature of dietary effects on gut bacteria. While certain beneficial bacterial groups appeared to increase with elderberry juice consumption, the researchers note that longer studies would be needed to confirm these preliminary findings.
Limitations
The research had several limitations: The one-week intervention period was relatively short, the study population was predominantly female, and there was a slight difference in sugar content between the elderberry juice and placebo beverages during the meal challenge test. Additionally, the sample size of 18 participants, while sufficient for detecting significant effects, was relatively small.
Discussion and Key Takeaways
The study suggests that elderberry juice could offer multiple benefits for metabolic health through various mechanisms, including improved glucose handling, enhanced fat oxidation, and beneficial changes in gut bacteria. These findings align with previous research on other berries but indicate that elderberries might be particularly potent due to their high anthocyanin content.
Funding and Disclosures
The research was funded by a $200,000 grant from the United States Department of Agriculture’s National Institute of Food and Agriculture. The research team included collaborators from Washington State University, Colorado State University, North Carolina State University, and the University of Vermont. The researchers have filed for a provisional patent for using American black elderberry’s bioactive components for weight management and gut health through supplements or other applications.
Publication Information
This study was published in Nutrients (2024, Volume 16, Issue 3555) under the title “A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation in a Randomized Controlled Trial.”
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