We’ve talked about the potential for citrus fruits and even simply higher-fruit diets to help with weight loss.
So perhaps it should come as no surprise that another delightful fruit might make the grade.
Blueberries.
A meta-analysis published in Complementary Therapies in Medicine in 2020 found that among studies with a follow up time greater than six weeks, blueberry consumption resulted in significant weight loss. [1]
How can blueberries help us lose weight?
We have seen in other research that eating a diet with higher amounts of fruits and vegetables might result in more weight loss (see here for that information).
But specifically in the case of blueberries, we are talking about a food that is very high in antioxidants, which helps to reduce cellular stress on the body. Perhaps this easing of cellular stress can help the body operate at a higher level of efficiency and thereby maintain a healthier weight.
Or perhaps it is due to blueberries’ high flavonoid content, which we have also discussed has shown to lead to weight loss in the scientific literature (see here for that information).
Additionally, blueberries are also considered a “low blood sugar” food. This means blueberries do not result in nearly as much of a blood sugar spike as most other sweet fruits.
Why does that matter?
The resulting lowered blood sugar response equates to a lower insulin response. And, as we’ve discussed in previous articles, too much insulin can cause the body to store fat rather than burn it. Lowering the insulin response can be one of the most important tools for burning excess body fat.
The common thread tying all GOOD weight loss tips together
But perhaps the real moral of the story, as we have seen throughout the weight loss research, is there is a real connection between consuming high quality, nutrient-rich, whole foods and a naturally healthier weight.
Achieved without using restrictive dietary habits or gimmicks.
Using foods that support overall health, which seems to also have a positive impact on healthy weight.
Of course, be sure to talk to your licensed healthcare practitioner before starting or changing any diet or health and wellness routines to ensure what you are doing is safe and appropriate for you.
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