After the age of 40, many women notice that the scale goes up even though they have changed almost nothing in their diet. The stomach thickens, fatigue becomes more present, and diets that were once effective suddenly seem to work less well. In this context, a small, forgotten black fruit is coming back to the forefront: blackcurrant, a natural drainer rich in anthocyanins and vitamin C. Consumed regularly, it could support the metabolism – which slows down with age – and support weight loss. It remains to be understood how!
After 40, a metabolism that slows down
From the age of forty, the body naturally loses muscle: around 1 to 2% per year in the absence of muscle strengthening. However, the muscle consumes a lot of energy, even at rest. Less muscle means a lower basal metabolism and, for the same meal, more calories stored.
Added to this are hormonal variations – perimenopause in women, the gradual decline in testosterone in men – which further promote the storage of abdominal fat and… slight chronic inflammation. Lack of sleep, stress and a sedentary lifestyle also accentuate this phenomenon. In this context, low-calorie, satiating, anti-inflammatory foods that help stabilize blood sugar levels become particularly interesting.
Blackcurrant, a natural drainer suitable after 40 years
So you will have understood: blackcurrant ticks many boxes. It provides approximately 40 to 63 kcal per 100 g, with nearly 4 g of fiber, which promotes satiety and good transit. It is also particularly rich in vitamin C — around 180 mg per 100 g, much more than an orange. This vitamin protects cells from oxidative stress, which is more present with age.
The anthocyanin content of this small black fruit (the famous pigments responsible for its dark color) also reaches around 700 mg per 100 g.
Result ? Some studies suggest that a blackcurrant-enriched diet may limit weight gain, improve insulin sensitivity, and reduce post-meal glucose spikes, while promoting better fat utilization. Nothing miraculous, but real support for your metabolism.
How to integrate blackcurrant into your daily life
To get real benefits from this small fruit, a portion of 80 to 100 g of fresh or frozen blackcurrant, four to five times a week, is recommended. Concretely, it can be integrated into a porridge with oatmeal and yogurt, into a bowl of skyr for breakfast, into a snack with cottage cheese or even into a lightly sweetened smoothie. However, it is better to favor natural fruit rather than syrups, nectars, sodas or blackcurrant liqueurs, which are often very sweet and counterproductive.
Please note: blackcurrant does not replace sport or muscle strengthening. Two weight training sessions per week, combined with daily walking, remain essential to boost energy expenditure. Also be careful with concentrated forms (capsules, extracts) in cases of kidney or heart disease, pregnancy, anticoagulant treatment or in children: medical advice is recommended.
Integrated into a balanced and slightly low-calorie diet, blackcurrant can ultimately become a discreet ally of the metabolism after the age of 40.