Are blueberries good for weight loss?

blueberries for weight loss

Blueberries are good for weight loss because they’re low in calories and sugars, reduce hunger, and promote fat burn, as they’re among the richest fruits in anthocyanins!

How many calories in blueberries?

Above all, blueberries are good for weight loss, as they’re low in calories. 100g contain 57 calories. A whole cup of blueberries has only 86 calories![1]

If you want to lose weight, you should be in a caloric deficit. In other words, you have to consume fewer calories than you burn. Eating high amounts of fruits and vegetables is key for losing weight. They are low in calories, but high in vitamins and phytochemicals which burn fat.

Blueberries reduce hunger

Moreover, blueberries promote weight loss because they control appetite.

First, they’re high in dietary fiber. 100g of blueberries have 2.4g of fiber. A cup contains about 3.6g of fiber, or 12% DV (Daily Value).

Fiber keeps us full for a long time. It takes a lot of space in the stomach, and delays the digestion of food. Following a diet high in fiber significantly reduces the risk of developing obesity.[2]

We should consume 28-36g of fiber a day. Fruits, vegetables, whole grains, and legumes are the best sources.

Hydration is key for fat burn

Moreover, blueberries are pretty high in water. Actually, they’re 84% water. Water enhances weight loss, as it’s necessary for the metabolism of fat.[3]

Certainly, we have to drink enough water throughout a day. But, eating lots of foods high in water, such as blueberries, cucumber, watermelons, or tomatoes, is also beneficial for burning belly fat.

The best time to drink water, or eat foods high in water, is before a high-calorie meal. Water reduces hunger. So, we consume fewer calories!

Blueberries are low in sugars

Additionally, blueberries are low in sugars. 100g have only 10g of sugars. Therefore, eating blueberries won’t spike blood sugar levels. After all, blueberries have a moderate glycemic index of 59.[4]

Even people with diabetes can eat moderate amounts. In fact, they’re an excellent and healthy dessert for diabetics.[5]

Following a diet with lots of low/moderate glycemic index foods is good for weight loss. A well-balanced, low index diet can help maintain a healthy body weight, lower waist circumference, and decrease body fat percentage.[6]

Blueberries contain modest amounts of vitamin C

Furthermore, blueberries promote weight loss, as they’re a good source of vitamin C. 100g have 10 mg of vitamin C, or 11% DV.

Vitamin C is beneficial for weight loss. It helps the body burn fat mass.

Oranges, lemons, kiwi, papaya, mango, and pineapple are common fruits particularly high in vitamin C. Moreover, these fruits are good for weight loss, as they’re low in calories, and rich in fat-burning phytochemicals.

Anthocyanins promote weight loss

Most noteworthy, blueberries are among the richest foods in anthocyanins. Anthocyanins belong to flavonoids. These powerful antioxidants give plants their red or purple color.

Blueberries have a pretty high antioxidant content. But, anthocyanins account for 60% of the antioxidants in blueberries.

Ripe blueberries have the highest antioxidant content.

The total anthocyanin content of most blueberry varieties is between 387-487 mg per 100g of fresh blueberries.[7]

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 considered 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% fat mass and especially belly fat. Results of twin studies are important because they are independent of genetic or environmental factors.[8]

Furthermore, anthocyanins can prevent belly fat accumulation. They can significantly suppress body fat accumulation, even when we follow a high-fat diet.[9]

Certainly, we should consume blueberries as part of a hypocaloric diet, in order, to lose body weight. We won’t lose weight, if we consume more calories than we burn.

Moreover, anthocyanins interfere in the synthesis of adipocytokines from fat tissue. Adipocytokines are molecules produced from the fat tissue. They’re play a key role in energy metabolism, regulation of appetite, and obesity. For instance, leptin is an example of adipocytokines. Leptin is known as the satiety hormone. It’s highly connected to body fat percentage and obesity.[10,11]

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 after only 2 months!

Additionally, anthocyanins can modulate the metabolism of glucose and reduce resistance to insulin! Hence, people with diabetes should eat blueberries and other foods high in anthocyanins regularly.

It seems that blueberries, mainly due to their high anthocyanin content, benefit cardiovascular health. Anthocyanins have antioxidant and anti-inflammatory effects.

To sum up, according to many studies, blueberries may prevent metabolic syndrome and obesity, and also reduce inflammation![12]

What’s the best time to eat blueberries to lose weight?

The best time to eat blueberries for weight loss is before a high-calorie meal. Blueberries control appetite. So, they can help you consume fewer total calories in a day without feeling hungry!

Moreover, another great time to eat blueberries to lose weight is when you want to satisfy your sweet tooth. Blueberries are a dessert. They’ve only a small portion of calories, as compared to traditional sweets.

How many blueberries should I eat a day to lose weight?

You could eat a whole cup of blueberries without gaining weight. A cup (150g) has only 86 calories.

But even the daily consumption of 1/3 cup has enough anthocyanins (about 50 mg) to promote weight loss, and even reduce the risk of chronic diseases.[7]

Try to replace 50g of carbs from refined grains or sugar, with 50g blueberries. This daily habit can help you lose body weight, lower insulin, and cholesterol, and also improve other metabolic factors.

Prevention is key! A daily consumption of low doses of blueberries for years is so beneficial for your health.

Eat blueberries with oatmeal to lose more body weight

If you want to lose weight, you should combine blueberries with your oatmeal.

Scientists found that eating oatmeal with blueberries for 1 month can significantly reduce the desire to eat. Combining beta-glucan in oats, anthocyanins, and polyphenols in blueberries, causes an increases sense of satiety![12]

In fact, oatmeal is great for losing weight. Moreover, it’s among the richest foods in beta-glucan!

Can blueberries make you fat?

Certainly, the regular consumption of blueberries is highly recommended. Eating blueberries won’t make you fat.

But, you should avoid blueberry syrup, or blueberry juice, if you want to lose weight. They’re high in sugars, and they don’t have any satiating effect.

Moreover, processing can lead to changes in the phytochemical profile of blueberries. Heat, oxygen, and enzymes can degrade blueberry phytochemicals, and vitamins. For instance, vitamin C is pretty vulnerable to heat.

Last, but not least, you should avoid eating high amounts of dried blueberries. They’re high in calories and sugars. 100g of dried blueberries have 317 calories and 68g sugars.