Blueberries could help you burn body fat: study

nutrition

To Brooke Steinberg

March 20, 2023 | 11:51am

This superfruit can help you lose weight.

New research published in journal nutrients Eating 25 grams of freeze-dried blueberries daily (equivalent to 1 cup of wild blueberries) has been shown to improve exercise performance and burn more body fat during exercise.

Scientists based in the Department of Kinesiology and Sports Management at Caltech and Gonzaga University wanted to test whether concentrated amounts of blueberries could accelerate the process of fat oxidation.

“This study demonstrated that WB consumption resulted in greater FA-ox rates during an exercise protocol aimed at maximizing fat oxidation using moderate-intensity exercise in healthy, trained men. “It’s the first study to investigate whether it does,” the study said.

Blueberries contain high levels of antioxidants called anthocyanins, and recent research suggests they may enhance fat oxidation.

Participants were 11 healthy male cyclists who underwent health questionnaires and participated in a 40-minute moderate cycle. Scientists took blood samples by pricking his finger every 10 minutes of his cycling.

They consumed 25 grams of freeze-dried wild blueberry powder containing 375 grams of anthocyanins daily for two weeks. The same man was then cycled for 40 minutes and had blood drawn during this process as well.

Scientists found that the rate of fat oxidation increased by 19.7% after 20 minutes of cycling, 43.2% after 30 minutes, and 31.1% after 40 minutes.

Findings suggest that athletes burned more fat after consuming blueberries.

Blueberries may also help maintain a supply of glycogen that is in short supply in muscles.Glycogen is the body’s main source of energy, which theoretically allows the body to exercise longer and perform better. make it possible to perform

It has been noted that when a workout intensifies and stops providing enough fuel, the rate of fat oxidation slows down.

As energy from fat oxidation is reduced, the body depletes its glycogen supply (which is made from carbohydrates), increasing fatigue and limiting exercise performance as glycogen levels decline.

Participants were found to burn less carbohydrate-dependent glycogen stores for each 10-minute interval in which blood was drawn.

Scientists also found that lactate levels in the blood, a sign of fatigue, were “significantly reduced” after eating blueberries, suggesting that exercise lifespan was significantly improved.

“This new study demonstrated that 14 days of WB increased FA-ox. [fat oxidation]CHO-ox decrease [carbohydrate oxidation]and 40 minutes of moderate-intensity cycling decreased plasma lactate levels,” the researchers wrote.