People are always looking for foods that seem especially beneficial for health. Colorful vegetables and fruits fall into this category, especially berries, because of the polyphenols they contain. Recent research found that elderberries may help with insulin control, reduce fat production, and improve metabolic health - at least in this study using mice.
Interestingly, the researchers found that the microbes in the gut break down the polyphenols in foods. The researchers pointed out that other fruits and berries have similar effects to elderberries. But be careful - don't eat large amounts of raw elderberries by the fistful, because unripe elderberries also contain cyanide, which can cause nausea and vomiting.
Excerpts from Food and Wine: This Antioxidant-Rich Berry Could Be a Big Deal for Blood Sugar Control, Researchers Say
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- Researchers at the Cleveland Clinic found that a compound in elderberries, cinnamic acid, may help improve insulin control and reduce fat production in mice with a healthy gut microbiome.
- The study shows that gut bacteria can transform elderberry compounds into metabolites that support improved metabolic health, potentially informing treatments for insulin resistance and fatty liver disease.
- While promising, scientists caution that more research is needed before recommending elderberry supplements — and remind readers that raw elderberries can be toxic if eaten unripe.