A cup of blueberries with oatmeal at breakfast is good for weight loss and belly fat burning. Consuming foods high in anthocyanins (blueberries) with foods high in beta-glucan (oatmeal) has a huge satiating effect. Eat only raw or frozen blueberries without added sugar, as they have a few calories.
Raw or dried blueberries for weight loss?
Actually, only raw blueberries are good for weight loss, as they have a few calories. A cup of raw blueberries has only 86 calories!
In addition, frozen blueberries support weight loss, only if they don’t contain added sugar. Keep in mind that many frozen blueberries have added sugar. Added sugar is a cheap way to make a product heavier and tastier.
Eating dried blueberries can also make you fat, as they have many calories and they’re packed with sugar. You can eat only small portions.
Certainly, blueberry syrups, jams, and pies can cause weight gain as well. They also have too much added sugar and calories. You can eat small amounts of sugar-free blueberry jam, though. It’s healthy and beneficial for weight loss when consumed in moderation!
Eat raw blueberries to reduce hunger
Moreover, blueberries are good for weight loss because they reduce appetite and cravings for fattening foods.
Fiber
First, blueberries are high in dietary fiber. Fiber keeps us full for a long time. Following a diet high in fiber significantly reduces the risk of developing obesity.[1]
Water
Moreover, eating raw blueberries is beneficial for weight loss because they’re high in water. Actually, raw blueberries are 84% water. On the other hand, dried blueberries are only 15% water.
Water is necessary for weight loss. Especially, for burning belly fat.[2]
Therefore, eating raw blueberries is particularly beneficial for people who don’t like drinking tap water. Most adults should drink at least 64 oz of water per day. Both for maintaining a normal body weight and for good health.
Actually, blueberries hydrate better than water because they contain electrolytes as well. We have to replenish electrolytes daily. Drinking tap water without replenishing electrolytes can lead to electrolyte imbalances, which has been associated with an increased risk of obesity.[3]
All foods high in water hydrate the body. Hence, cucumbers, watermelons, or tomatoes, are also beneficial for burning belly fat.
Vitamin C
Furthermore, blueberries are good for weight loss, as they’re a good natural source of vitamin C. Vitamin C is beneficial for weight loss. It helps the body burn belly fat.
Anthocyanins burn belly fat
Blueberries have a high antioxidant content. Ripe blueberries, in particular.
Most noteworthy, blueberries are among the richest foods in anthocyanins. Anthocyanins belong to flavonoids. Anthocyanins account for 60% of the antioxidants in blueberries. The total anthocyanin content of most blueberry varieties is between 387-487 mg per 100g of fresh blueberries.[4]
In comparison, blackberries have 245 mg, grapes 120 mg, plums 116 mg, raspberries 92 mg, and strawberries only 21 mg of anthocyanins per 100g, respectively.
Anthocyanins are among the most effective antioxidants for preventing weight gain.
Moreover, according to a study of 2,734 twins, scientists found that a high anthocyanin intake can lower up to 9% the fat mass. Especially, belly fat. Results of twin studies are important because they are independent of genetic or environmental factors.[5]
Most noteworthy, anthocyanins can significantly suppress body fat accumulation when we follow a high-fat diet. They can prevent belly fat accumulation, in particular.[6]
So, we should consume blueberries as part of a well-balanced hypocaloric diet in order to lose body weight.
Moreover, anthocyanins interfere in the synthesis of adipocytokines of the fat tissue. Adipocytokines are molecules produced from the fat tissue. They play a key role in energy metabolism, regulation of appetite, and obesity. Leptin is an example of adipocytokines. Leptin is a key satiety hormone.[7,8]
Eat blueberries with oatmeal to lose more body weight
Certainly, you could eat raw blueberries on an empty stomach. In fact, the best time to eat a cup of raw blueberries for weight loss is before a high-calorie meal.
But, eating raw blueberries with oatmeal is more beneficial for weight loss.
According to a study, eating foods high in anthocyanins with foods high in beta-glucan has a huge effect on satiety. 30 obese individuals reduced the desire to overeat after 4 weeks of eating blueberries with oatmeal![9]
Not only does oatmeal support weight loss, but also it’s one of the richest foods in beta-glucan!
Certainly, the best time of the day to eat oatmeal with blueberries for weight loss is at breakfast. This food combination reduces hunger for many hours, helping consume fewer calories in total.
Other health benefits of blueberries
Furthermore, blueberry intake seems to increase HDL cholesterol, and decrease LDL cholesterol and triglycerides.
Also, blueberries may reduce both systolic and diastolic blood pressure, and reduce arterial stiffness!
Additionally, anthocyanins can modulate the metabolism of glucose and reduce resistance to insulin! Hence, obese individuals and people with diabetes should regularly eat blueberries and other foods high in anthocyanins.
Moreover, it seems that blueberries, mainly due to their high anthocyanin content, benefit cardiovascular health. Anthocyanins have antioxidant and anti-inflammatory effects.
According to many studies, blueberries may prevent metabolic syndrome and obesity, support sleep, and also reduce inflammation![9]
