Are White Mulberries Good to Eat and How Do They Differ From Other Mulberries?

White mulberries are art berry-like fruits that range in color from white to pink or dark purple and black. White mulberries may improve blood sugar, protect against cancer, lower cholesterol, and confer other benefits.

With the global expansion of cuisines, exotic fruits and vegetables are becoming increasingly popular. White mulberries might be a great choice if you’re looking for whole-food options with high nutritional value. Read on to learn more about white mulberries' health benefits and side effects, how they differ from other mulberries, and more.

White mulberry, scientifically known as Morus alba, is a short tree or shrub native to Asia, particularly China and India.

It has long leaves, flowers without petals, and tart berry-like fruits that range in color from white to pink or dark purple and black. White mulberries are named after the color of their flower buds, not their fruits.

The bark, root, leaves, and fruit were used in traditional Chinese medicine. Mulberry is now available globally. The leaves are used to feed silkworms and livestock.

Among the red (Morus rubra), black (Morus nigra), and white mulberry trees, black mulberries are the shortest, and they have hairy leaves. 

The red or American mulberry is native to the United States, whereas the black and white mulberries were first grown in Asia. Red mulberries prefer shade, and white mulberries are relatively tolerant of sun, wind, and salt conditions.

White mulberries grow in clusters, whereas red mulberries grow singly. Although the berry appears similar, white mulberries are not as flavorful as the large and sweet red mulberries. Therefore, they are rarely eaten raw and mostly used for medicinal purposes.

White mulberry is a highly nutritious fruit with a good amount of fiber and nutrients. One cup of 140 grams of mulberry contains only 60 calories, 14 grams of carbs, 2 grams of protein, 0.5 grams of fat, and 2 grams of fiber. 

It also contains important nutrients like vitamin A (1.4 micrograms), vitamin C (51 milligrams), calcium (55 milligrams), and iron (2.5 milligrams).

Because of their high fiber and nutrient content, white mulberries have many health benefits.

1. Improve blood sugar levels

White mulberry improves hemoglobin A1C levels, which is an indicator of long-term blood sugar levels in people with diabetes.

In two studies, people with type 2 diabetes showed improvement in blood sugar levels after consuming mulberry extract.

In a mouse-based study, mulberry leaves also assisted in maintaining the function of the beta cells of the pancreas, which produce insulin.

2. Protect against cancer

White mulberries contain many beneficial compounds like vitamin C, flavonoids, phenolic acid, and alkaloids with antioxidant and anticancer activity to detoxify harmful free radicals.

According to lab studies, mulberry extract kills cancer cells. It is effective against colon, breast, and cervical cancer.

Research is still ongoing to determine how mulberry affects human cancer cell growth.

3. Lower cholesterol

White mulberry may improve heart health by decreasing cholesterol levels. In two animal studies, total and LDL (bad) cholesterol levels decreased after rats and mice were given white mulberry extract or tea, respectively.

These findings need to be confirmed in humans through additional research.

4. Provides dental care

White mulberry has antimicrobial activity, which can prevent the occurrence of cavities, tooth and gum infections (gingivitis and periodontitis), and fungal infections in the mouth (oral thrush).

5. Protects against obesity

White mulberry extract can be used to enhance weight loss. It also decreased appetite and fat levels in mice.

Additional research in humans is warranted.

6. Helps lighten skin tone

White mulberry extract contains mulberroside F, which inhibits the enzyme tyrosinase and decreases melanin formation. Melanin is a pigment that gives skin its color. Thus, mulberry extract can be used to decrease skin pigmentation in people with dark skin patches (melasma). It may also be used in skin-lightening cosmetics.

7. Prevents bone loss

In a study of postmenopausal women, white mulberry in combination with Vietnamese coriander promoted bone formation and suppressed a marker of bone loss. Further study is needed to confirm these findings in larger populations.

8. Enhances brain function

Taking 1 to 2.1 grams of white mulberry fruit extract daily can improve brain function and memory. In animal studies, white mulberry extract increased brain cell growth and density, enhanced learning and retention, and decreased oxidative stress in the brain. These findings also need to be observed in humans,

White mulberry extract is produced and packaged as supplements in tea, liquid, and capsule forms. It’s also available as an oil in topical form. These are easily available in most stores selling natural health products.

There are no official dosage recommendations for mulberry extract yet. But supplement manufacturers and studies for lowering blood sugar and cholesterol levels recommend dosages ranging from 1 to 3 grams per day for adults. 

For best results, white mulberry capsules or tea should be taken with meals. Liquid extracts can be mixed with any drink of your preference and taken a few times a day to enhance your overall health.

Mulberry is relatively safe to include as a part of your regular diet, with few known side effects.

The uses and benefits of white mulberries are still under research, so all the downsides are yet to be documented. Some of the common side effects include:

• Allergies. While this is not common, there have been cases of allergic reactions to white mulberry among people who are also allergic to birch pollen.
• Low blood sugar. White mulberry lowers blood sugar levels, so people who are already taking diabetes medications need to be careful to avoid a sudden fall in blood sugar levels due to the combined effect of mulberry and medicines.
• Gastric issues. When consumed, mulberry extract may cause gastric discomfort, including nausea, bloating and gas, abdominal pain or cramps, diarrhea or constipation, and dizziness.
• Drug interactions. White mulberry extract can affect the absorption and blood concentration of certain immunosuppressant drugs like cyclosporine.
• Itching. Topical oil made from mulberry extract may cause mild itching.

White mulberries have long been used as a traditional remedy for various illnesses. Medical science is slowly exploring its beneficial effects for treating illnesses like diabetes, obesity, cancer, and other conditions.

Supplements containing white mulberry extract are consumed as capsules or teas or applied topically as oils.

While white mulberry is generally known to be safe, be sure to consult your healthcare provider before including it in your healthy diet to avoid any potential side effects.