Blueberries: The Fat Burners You Didn’t Know

Blueberries aren’t called superfoods for no reason. These small berries are known to have a plethora of health benefits. Adding to that, a recent study from California Polytechnic State University Humboldt proves this superfruit could help burn fat during exercise. The study was recently published in the journal Nutrients and was the first to examine the fat-burning effects of wild blueberries during exercise in non-elite athletes. The study suggests that wild blueberries may help accelerate the process of breaking down fatty acids or burning fats for energy, which is known as fat oxidation.

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The Fat Burning Power of Blueberries

The participants of the study included 11 healthy aerobically trained males. Each was instructed to follow a diet that included consuming 25 grams of freeze-dried wild blueberries which is equivalent to 1 cup of raw fruit daily for two weeks. Participants exercised on a bike for 40 minutes at Cal Poly Humboldt's Human Performance Lab. Researchers collected urine and blood before and after cycling, and blood samples every 10 minutes during the workout.

Results showed participants burned notably more fat after consuming wild blueberries. For example, the fat oxidation rate rose by 19.7%, 43.2%, and 31.1% at 20, 30, and 40 min respectively after cycling.

The research found that consuming roughly 1 cup of wild blueberries daily for two weeks increases the ability to use or burn fat during moderate-intensity exercises, like cycling.

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Blueberries: Low-Carb Fat Burning Treats

While it accelerates fat burning, it also decreases the use of carbohydrates. Burning more fat while using fewer carbs is significant for athletes, explains Cal Poly Humboldt Kinesiology Professor Taylor Bloedon, the study's lead researcher.

"Increasing the use of fat can help performance, particularly in endurance activities, as we have more fat stores to keep us going longer than we do carb stores," says Bloedon. "Saving stored carbs also helps when we need to increase our intensity, often towards the end of the race or training session, or when challenged by an opponent. At these higher intensities, we cannot rely on fat to fuel us, as fat cannot be used as a fuel source for high-intensity activities."

While the research shows that eating wild blueberries burns fat, therefore benefiting endurance-based exercise, Bloedon points to another exciting finding.

"Adding a natural carb source, wild blueberries, increased fat oxidation during exercise. Typically, when people want to increase fat oxidation, they drastically decrease carb intake, forcing our body to adapt to using fat," Bloedon explains. "But, as research shows, cutting carbs may lead to negative health and performance outcomes."

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The Blue in Blueberry Could be the Secret

While blueberries contain a myriad of nutrients, one compound - anthocyanins, compounds that give fruits and vegetables their blue, red, and purple colors - may be responsible for the increased fat oxidation. Wild blueberries are rich in anthocyanins; other anthocyanin-containing foods include elderberries, blackberries, raspberries, and black and red grapes.

So go ahead and devour that cup of blueberries and enjoy this low-calorie, fat-burning fruit.

Reference:

1. Effects of Wild Blueberries on Fat Oxidation Rates in Aerobically Trained Males - (https://www.mdpi.com/2072-6643/15/6/1339)

Source-Medindia