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Blueberries Help Obesity and Diabetes!

by | Last updated Aug 8, 2025 | Obesity & Weight Loss

Regular blueberry consumption offers eight benefits to those who are obese.  More than one in three adults in Mexico, New Zealand, and the United States are obese. This blog examines the evidence that high regular consumption of this super food can help combat obesity and type 2 diabetes and stave off their complications.

Curb Fat Cell Production

When a fat cell (adipocytes) becomes 80% full to its capacity, it signals the production of new fat cells. Adipogenesis is the process in which the precursors to fat cells become actual adipocytes. Fat cells do not disappear, but they can shrink! Early laboratory studies indicate that regular consumption of blueberries (including the blueberry pill) inhibits the creation of new fat cells from their precursors cells!1,2

Animal studies show that blueberry consumption is linked to reduced systemic inflammation, body weight, adipose tissue,3 4 5, and liver fibrosis.6

Help Metabolic Syndrome

Metabolic syndrome is a condition characterized by at least three of the following conditions: elevated blood glucose, increased levels of cholesterol and triglycerides, obesity, high blood pressure, and inflammation. This syndrome is often the precursor to type 2 diabetes and a host of heart and blood vessel diseases. Of course, obesity by itself is a serious risk factor for metabolic syndrome, prediabetes, and type 2 diabetes.

In one experiment, researchers studied the effect of blueberries (freeze-dried blueberries crushed into a powder) that were mixed into the rat diet, as part of either a low- or high-fat diet. They performed many comparisons between the rats consuming the test diets and the control rats receiving no blueberry powder. All the rats had genes that increased their risk of being severely overweight. Rats that received the blueberry-enriched powder, measured as 2 percent of their diet, had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity. While regular blueberry intake reduced these risks for cardiovascular disease and metabolic syndrome in these rats, the health benefits were even better when combined with a low-fat diet.7

However, the evidence is more compelling. A systematic review of 18 good-quality randomized controlled trials showed that blueberry intervention improved metabolic syndrome risk factors and has a significant effect on lipid levels, decreasing total cholesterol and low-density lipoprotein (LDL) levels.8

Improve Glucose Levels

Eating blueberries regularly improved glucose tolerance without altering body composition in obese postmenopausal mice.9  But how does it work in humans? A higher habitual intake of blueberries is associated with a lower risk of type 2 diabetes.10

A double-blinded, randomized, and placebo-controlled clinical study showed blueberry consumption improves insulin sensitivity in obese, insulin-resistant men and women.11  Another double-blind, randomized control trial showed that consuming blueberries (equivalent to 1 cup or 150 g fresh blueberries; containing 364 mg anthocyanins) reduced the after the meal blood glucose level and insulin concentrations over 24 h after consuming an energy-dense high-fat/high-sugar meal in individuals who had metabolic syndome.12

Fight Inflammation

Obesity generates inflammation. Inflammation fuels many of the complications of obesity. Blueberry consumption helps to reduce inflammation in obesity.13 

Improve Cardiovascular Health

Unfortunately, obesity and diabetes increase the risk for cardiovascular disease. Daily consumption of 200 grams (2 cups) of blueberries for thirty days can reduce blood pressure by five points on average. This can translate into a 20% reduction in cardiovascular problems over the years. How do blueberries help? In hypertension, the ability of the innermost layer of the arteries to generate vasodilating substances is reduced. The blood vessels are more likely to constrict with a resulting rise in blood pressure. Blueberries improve the ability of the blood vessels to generate molecules and compounds that cause the blood vessels to dilate.14  

Several randomized controlled trials have suggested that regular consumption of blueberries may help lower blood pressure in individuals who are sedentary, have metabolic syndrome, and/or are postmenopausal women with above-normal blood pressure (elevated blood pressure or stage 1 hypertension).15

Protect the Brain

Obesity in midlife is a predictor of mild cognitive impairment in old age. Like obesity, diabetes shrinks key areas of the brain and encourages eventual cognitive decline.  Obesity is linked to not only an increased risk of the development of mild cognitive impairment, but more than doubles the risk for late-life dementia and Alzheimer’s disease.16

Blueberries are loaded with healthful antioxidants and anti-inflammatory compounds. These compounds can improve memory and cognitive function in some older adults. Animal studies found that aging rats, who consumed either blueberry or strawberry enriched diets for four months, exhibited enhanced motor performance and improved cognition and memory.17

For older adults who had mild cognitive impairment, researchers gave them either freeze-dried blueberry powder, which is equivalent to a cup of berries, or a placebo powder once a day for 16 weeks. The blueberry group demonstrated improved memory and improved access to words and concepts. The team also conducted functional magnetic resonance imaging (fMRI), which showed increased brain activity in those who ingested the blueberry powder.18

Bolster the Immunity

Obesity depresses the immune system. Blueberry ingestion for 6 weeks increases natural killer cell activity. Natural killer cells destroy viruses and cancer cells.19

Improve Gut Health

Regular consumption of blueberries causes beneficial changes in the gut microbiome. The bacteria in your gut influence your mood, lung health, blood pressure, and immunity. A review of 16 animal studies shows that blueberry consumption produces favorable changes in the gut, making it less permeable to the absorption of toxins, reduces inflammation in the gut20, and increases certain beneficial gut bacteria.21

Better Sex

Obesity is a significant and independent risk factor for erectile dysfunction(ED). Obesity leads to erectile dysfunction to a considerably greater extent than aging.22 Eating foods rich in certain flavonoids is associated with a reduced risk of erectile dysfunction in men with the greatest benefit in those under 70.

Of all the flavonoid studies, anthocyanins from blueberries, cherries, blackberries, radishes, and blackcurrants have been linked to reduced risk of ED. Flavanones and flavones found in citrus fruits offer the greatest benefits in preventing this condition. Exercise can improve erectile function but this research shows that eating a flavonoid-rich diet is as good for erectile function as briskly walking up to five hours a week. Men who weekly consumed a few servings of these flavonoid-rich foods were 10 per cent less likely to suffer erectile dysfunction.23

Practical Notes

Freezing blueberries improves their antioxidant content. For health, chewing berries is generally better than drinking a berry beverage. Chewing food improves metabolism and decreases hunger hormones.24

Conclusions

Remember, though, no superfood or supplement can totally undo all the harm caused by a sedentary lifestyle, inadequate sleep, and any other violation of natural laws. Nonetheless, these delicious berries pack a mighty punch against disease!

Key Words: health benefits berries, berries and obesity, berries and heart health, berries and diabetes, berries and brain, health benefits of blueberries, blueberries and diabetes, blueberries and obesity

 

 

https://wildwoodhealth.com/blog/15-ways-to-increase-your-fat-burn/

 

https://wildwoodhealth.com/blog/low-glycemic-foods-healthful-or-hyped/

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