Can This Fruit Burn Your Belly Fat?

Let’s face it, losing weight is hard. It’s a constant battle of watching what you eat and trying to work out as much as possible. But what if there was a magic food that could help you burn fat faster? Enter wild blueberries, the small but mighty fruit that just might be able to help you drop a few pounds.

A recent study has shown promising results in the connection between wild blueberries and fat oxidation. Let’s break down the science behind fat oxidation, how wild blueberries can help, and what it all means for your weight loss goals.

First, let's talk about the science behind fat oxidation. Fat oxidation is the process by which your body converts stored fat into energy. This process is critical for exercise and weight loss because it means that your body is using stored fat for energy instead of relying solely on the glucose in your blood. There are several factors that can affect your body’s ability to oxidize fat, including diet, exercise intensity, and fitness level.

But how exactly do wild blueberries promote fat oxidation? The answer lies in their high concentration of anthocyanin antioxidants. These antioxidants have been shown to reduce inflammation and oxidative stress, which can limit fat oxidation. Additionally, it is thought that the anthocyanins may increase the activity of specific enzymes involved in fat metabolism.

According to a recent study published in the Nutrients journal, eating 25 grams of freeze-dried wild blueberries every day (equivalent to one cup of whole wild blueberries) can potentially improve athletic performance and aid in burning more body fat during exercise.

The research conducted by scientists from California Polytechnic State University and Gonzaga University's Department of Kinesiology and Sport Management aimed to test whether a concentrated amount of blueberries could speed up the process of fat oxidation.

The study found that blueberries, in particular wild blueberries, have high levels of an antioxidant called anthocyanin, which may increase fat oxidation rates.

What’s the difference between blueberries and wild blueberries?

I am going to pause here to highlight the distinction between wild blueberries and blueberries. Wild blueberries were used in the study and are superior to regular blueberries you’d find in stands of your local grocery store.

Wild blueberries are typically harvested from low-bush plants that grow naturally in primarily Maine and Eastern Canada, whereas cultivated blueberries are grown on high-bush plants in large fields. When it comes to pesticides, blueberries consistently rank in the “dirty dozen” list, which means they can have high exposure to pesticides. Wild blueberries on the other hand are more resistant to pests and diseases, making them a much cleaner choice.

Wild blueberries are also a low glycemic food (meaning it doesn’t spike your blood sugar levels). A 1-cup serving of frozen wild blueberries contains about 10 grams of sugar, which is about 30% lower than regular blueberries.

The Study Design

The study involved 11 healthy male cyclists who participated in a 40-minute moderate cycling session while finger-prick blood samples were taken every 10 minutes. The participants consumed 25 grams of freeze-dried wild blueberry powder daily, containing 375 grams of anthocyanins, over a two-week period. Subsequently, the same 40-minute cycling session was conducted, and their blood was analyzed during the exercise. The researchers observed that fat oxidation rates increased by 19.7% after cycling for 20 minutes, 43.2% after 30 minutes, and 31.1% at 40 minutes. This finding indicates that athletes can burn more fat after consuming wild blueberries.

Moreover, the study revealed that blueberries could help retain glycogen supplies in muscles, the body's primary source of energy.

This effect could potentially allow the body to exercise for longer and improve performance. As the intensity of the workout increases, the rate of fat oxidation decreases, causing glycogen supplies to decline. This leads to fatigue and limited exercise performance. However, participants who consumed blueberries burned fewer carbohydrate-dependent glycogen stores during the 10-minute intervals where blood samples were taken.

Further, the researchers noted that lactate levels in the blood, which indicate fatigue, were significantly reduced after consuming blueberries. The study concluded that consuming wild blueberries for 14 days could increase fat oxidation, decrease carbohydrate oxidation, and lower plasma lactate levels during a 40-minute moderate-intensity cycling session.

Belly Fat Burning Smoothie

I have personally used Wyman’s Wild Blueberries in smoothies for over 15 years. You can find them in the freezer section at your grocery store

There are many blueberry recipes you can choose from, but this one is a staple in my house and is a powerhouse of superfoods:

• 1 cup of frozen wild blueberries

• 1 whole banana

• 2 tablespoons of cacao powder

• 1 tablespoon of beet root powder

• 1 tablespoon of organic ceylon cinnamon

• 2 scoop of Orgain vegan protein powder (chocolate or vanilla)

• 1 scoop of hemp seed protein powder (I get mine from Trader Joe’s)

• Half cup of fresh parsley

• Half cup of fresh cilantro

• 4-8 oz of orange juice or almond milk

• 4-8 oz of water

  • adjust the water ratio depending on thickness of shake

You can play around with all the measurements, but at the heart of all my smoothies, wild blueberries are always the base fruit I use.

Conclusion

Wild blueberries just might be a secret weapon when it comes to weight loss. While more research is needed to confirm their effects on fat oxidation, the current study is certainly promising. Whether you’re trying to lose weight or looking for an antioxidant-packed snack, wild blueberries are a great choice. So next time you hit the gym, consider fueling up on wild blueberries beforehand and see if you notice a difference in your workout.