This Unexpected Superfood Is A+ For Blood Sugar, Fat Burning, & Gut Health

And benefits were seen in just 1 week

Hollif Hollif
Sep 9, 2025 - 18:26
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This Unexpected Superfood Is A+ For Blood Sugar, Fat Burning, & Gut Health
Ava Durgin

Author:

September 09, 2025

Ava Durgin

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the Assistant Health Editor at mindbodygreen. She is a recent graduate from Duke University where she received a B.A. in Global Health and Psychology. In her previous work, Ava served as the Patient Education Lead for Duke Hospital affiliated programs, focusing on combating food insecurity and childhood obesity.

Elderberries

Image by Noemi Hauser / Stocksy

September 09, 2025

When you think of elderberry, you probably think “immune booster.” But research suggests1 this dark, antioxidant-rich fruit might have a much bigger role to play in whole-body health.

In fact, just a week of elderberry juice consumption was linked to measurable improvements in blood sugar regulation, fat burning, and gut microbiome balance.

Researched-backed benefits

In a randomized controlled trial, 18 adults with overweight drank 14 ounces of elderberry juice twice daily for one week. Compared with a placebo:

Blood sugar regulation improved: Participants saw a 24% reduction in blood glucose spikes after a high-carb meal.Fat burning increased: Elderberry juice drinkers oxidized 27% more fat than during placebo weeks.Gut health shifted positively: Stool samples revealed more beneficial bacteria like Bifidobacterium and Faecalibacterium, alongside higher production of short-chain fatty acids (vital for metabolism and gut health).

The powers of elderberry

Anthocyanins, the plant compounds that give elderberries their deep purple hue, appear to be the star players. They interact with both our metabolism and gut microbiome, offering benefits that go beyond weight management to potentially reduce long-term risks like diabetes and cardiovascular disease.

The takeaway

So while elderberry has long been your go-to for immune support, the latest science shows it’s doing far more behind the scenes. Even a short burst of intake may help keep blood sugar steady, boost fat burning, and nourish a healthier gut microbiome.