Studies show that consuming blueberries inhibited weight gain, improved insulin sensitivity, and reduced-fat accumulation in the liver. Fatty liver is an underlying cause of insulin resistance and weight gain. Consuming blueberries for weight loss is so beneficial as they help to prevent fat accumulation in the liver.
The anthocyanin pigment in blueberries prevents the development of obesity and insulin resistance. Blueberries are one of the richest sources of anthocyanins. The rich anthocyanin content is why you need to eat blueberries for weight loss.
In a study done in mice on the benefit of blueberries for weight loss, mice were divided into four groups and fed the following diets for 12 weeks.
Group 1 – 12 mice were fed a low-fat diet, with 10% fat, 20% protein, and 70% carbohydrate with water.
Group 2 – 12 mice were fed a high-fat diet, with 45% fat, 20% protein, and 30% carbohydrate.
Group 3 – 12 mice were fed a high-fat diet and blueberry juice.
Group 4 – 12 mice fed a high-fat diet and mulberry juice.
After 12 weeks, mice fed the high-fat diet with water gained more body weight compared to the control group fed a low-fat diet with water. The low-fat diet with water yielded the best body weight composition.
The intake of blueberry juice reduced body weight in the mice fed the high-fat diet by 7.3 %.
In the same study, mice fed the high-fat diet showed intense fat accumulation in the liver. The mice fed a high-fat diet with blueberry juice had significantly decreased fat accumulation in the liver.
The high-fat diet-induced weight gain increased blood lipids and fat accumulation in the liver with elevated insulin levels.
Blueberries are so beneficial for weight loss as they are a fantastic source of the potent anthocyanin antioxidant, which improves insulin sensitivity.
Being obese or overweight is associated with chronic low-grade inflammation. The anti-oxidant anthocyanine found in blueberries in high amounts helps to combat inflammation. Reducing food sensitivities and inflammation is a crucial component for weight loss.
The anthocyanins in blueberries have shown improvements in insulin resistance, thus lowering the risk of developing type 2 diabetes.
Obesity, insulin resistance and type 2 diabetes are intimately connected. Eating blueberries for diabetes is a natural way to improve insulin sensitivity.
Blueberries for insulin resistance
Incorporating blueberries into the diet may lower the risk of developing type 2 diabetes. Eating blueberries have shown improvements in insulin resistance after obese and insulin resistance rodents and humans consumed blueberries.
Insulin resistance occurs in the prediabetes stage years before it progresses into the diagnosis of type 2 diabetes. 37% of adult Americans have prediabetes, which increases the risk of developing type 2 diabetes.
Insulin resistance is characterized by the inefficient uptake of glucose in response to insulin. The insulin resistance and prediabetic stage is the best time to implement dietary and lifestyle measures to prevent type 2 diabetes from developing.
In many studies, blueberries and anthocyanins continue to improve insulin resistance and glucose tolerance. Eating blueberries is an essential and powerful dietary measure that can be used to prevent the development of type 2 diabetes and even promote weight loss.
The anti-inflammatory effects of blueberries can also reduce the activation of inflammatory pathways that lead to the development of insulin resistance.
Benefits of blueberries for weight loss
- Improves insulin sensitivity
- Promotes weight loss
- Prevents fat accumulation in the liver and tissues
- Reduces inflammation
You can’t go wrong with adding blueberries to your diet to promote weight loss and reduce insulin resistance.
How to eat blueberries for weight loss and insulin resistance
You can eat blueberries for weight loss in a variety of ways. If you have access to fresh blueberries, eating them as a snack on their own is simple and delicious.
I love to buy frozen blueberries to put into smoothies. Frozen blueberries are often quite affordable in comparison to fresh blueberries and taste amazing in smoothies.
Try this blueberry kale smoothie or cauliflower blueberry smoothie.
This low fodmap acai bowl with blueberries is great for gut health and weight loss!
You can also enjoy fresh or frozen berries with homemade granola and plain low-fat yogurt.
Or you could make this simple fruit platter with blueberries!
If you are struggling to lose weight grab my weight loss cheat sheet 🙂
References:
Blueberry and Mulberry Juice Prevent Obesity Development in C57BL/6 Mice
Antiobesity Effects of Anthocyanins in Preclinical and Clinical Studies
Blueberries’ Impact on Insulin Resistance and Glucose Intolerance
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