Weekly blog

Sept 11

We're never shy about our admiration for the blueberry. At least once or twice a year, we come across some cool new research which adds to its long and growing list of risk-reducing capabilities. Before we get into the details, let's start with a recap:
 

There's plenty to like about the blueberry (and other closely related, dark blue or purple fruits). They are tasty, have a low carbohydrate-to-fiber ratio - meaning they are less likely to spike blood sugar - and are loaded with micronutrients shown to positively impact health in a variety of ways. Some of the most well-studied effects of regular blueberry consumption include: 

(1) Reductions in cardiovascular risks, such as a lower likelihood of heart attack, better blood pressure, and better arterial health. 

(2) Reductions in metabolic risks, including a lower risk of developing type 2 diabetes and improved blood markers like cholesterol and inflammatory factors.
 

(3) Improved bone and joint health, including better movement and recovery after hard exercise as well as function and pain control for those with osteoarthritis.
 

(4) A long and growing list of emerging benefits for brain, eye, liver, GI and gut health as well as early signs pointing to a reduced risk of certain cancers.

While that list should likely motivate us all to get 1 cup per day (the commonly studied dose), new research from a team in Japan has connected even more dots and pushed the blueberry even further up the list of superfoods.
 

In July, we reviewed a study from the UK which showed that muscle density, especially in the neck and upper torso, was the strongest predictor of heart attack and severity in a study of more than 1,700 individuals. We suggested that regular exercise, like push-ups, which can help the body break down and use (rather than store) fatty streaks in the muscle, could be a key to lowering our risk.

However, the discovery of a new compound found in blueberries - which primes cells to burn fatty deposits rather than store them - may provide another avenue toward preventing or reversing the accumulation of fat in the muscle, a condition known as myosteatosis when it progresses far enough.  

Like many of the studies we review, it's early days and thus, nowhere near a definitive finding. However, given the risk-lowering effect across the dozen or more diseases and conditions mentioned, we feel good about recommending that blueberries maintain their position near the front of the fridge. 

Have a great weekend,
Mike E.