The connection between diet and weight management is well understood. Nutritionists and fitness experts have long highlighted the importance of eating a variety of fresh produce and limiting processed and sugary foods.
One aspect of weight management that is often overlooked is the effect of spices on weight control and metabolism. Studies have found that many spices contain compounds that affect the body and can help encourage and maintain weight loss. Here are a few of the most effective herbs and spices that support weight management and can help prevent obesity.
Turmeric and Weight Management
Turmeric is a golden root spice originating from Southeast Asia. However, its popularity in teas and savory dishes has made the spice available worldwide. Turmeric has several health-promoting properties, including anti-inflammation and antioxidants, which fight off free radicals associated with cell damage.
Turmeric’s bright color comes from a high concentration of curcumin. This compound interacts with enzymes and proteins in the cells and supports cell protection and repair.
The active ingredient in turmeric, curcumin’s cell healing properties may also translate into weight loss. There is some evidence that obesity is linked with chronic inflammation in the digestive system. An inflamed gut cannot effectively release appetite-managing hormones like leptin.
Since curcumin lowers inflammation, hormone function also improves. A 2018 study found that curcumin helped lower participants’ body-mass index and reduced waist size, a common indicator of obesity.
While curcumin is a potent weight management supplement, turmeric doesn’t contain enough of the substance to meaningfully affect weight loss. Turmeric extracts and supplements contain a much higher concentration. As curcumin has poor bioavailability, supplements usually include black pepper to improve absorption.
Turmeric supplements are safe, but health experts advise limiting doses to under 2,000 milligrams per day. Further, turmeric supplements are not suitable for long-term use. However, ordinary turmeric spice is generally safe to consume every day.
Ginger and Appetite Inhibition
Known for its slightly spicy taste, ginger is a popular ingredient in desserts, stews, and rice dishes. While a restricted diet and frequent exercise would be necessary to lose weight, ginger may help people shed pounds faster.
Like turmeric, ginger has anti-inflammatory properties and has a healthy effect on the brain and digestive system.
Ginger root is a rich source of the active compound, gingerol. This compound can help lower bad cholesterol and possibly improve insulin absorption by lowering blood sugar.
Ginger and gingerol can also impact weight loss in two ways. Consuming ginger on a regular basis can boost the body’s metabolism and make it more effective at burning calories. There is also some evidence that ginger can curb appetite, an important part of weight management.
The best way to activate ginger’s weight loss benefit is by drinking several cups of juice or tea per day. While fresh ginger is very potent, powdered ginger supplements contain higher levels of other antioxidant compounds. They are also more convenient to prepare, as fresh ginger must be prepared and boiled before consuming.
How Cinnamon Supports Weight Loss
Cinnamon is a spice derived from Cinnamomum tree bark. Cinnamon sticks are often dropped in teas or ground into powder to spice up cakes and other desserts.
Cinnamon contains several ingredients that promote weight management. A normal portion of cinnamon contains more than 1 gram of dietary fiber, which can suppress appetite and prevent overeating.
Cinnamon also reduces blood glucose levels, which can reduce insulin resistance and boost metabolism. The most active ingredient in cinnamon is cinnamaldehyde. Studies have shown that this compound can reduce obesity in mice. While the results do not transfer directly to humans, cinnamon’s other benefits make it a useful dietary supplement for weight loss. Consuming a scoop of cinnamon every day is enough to reap some health benefits. Cinnamon can top a variety of dishes, including oatmeal, fruit cups, and toast. Cinnamon also blends well in juices and teas.
While fresh cinnamon is ideal for consumption, it shouldn’t be eaten raw or directly consumed. Plain cinnamon can irritate the throat and lung tissues.
Other Common Herbs and Spices to Manage Weight Loss
Mint, fennel, and cumin are all beneficial for weight management. Mint is a green herb that produces a sharp, refreshing taste. The menthol inside mint facilitates digestion and nutrient absorption. This can reduce appetite by increasing satiety. A single cup of mint tea per day can boost metabolism and support calorie burning before a workout.
Fennel seeds are packed with fiber, which curbs food cravings. The seeds also contain anethole, an oil substance that triggers stomach acid production and helps break down food. There is also some evidence that fennel helps the body use nutrients efficiently, reducing fat accumulation.
Cumin, commonly found in meat seasoning mixes, has a rich, savory flavor. For people already engaging in a calorie-restricted diet and exercise, cumin consumption can hasten weight loss by increasing metabolism. Fresh or ground cumin can complement a variety of dishes or be taken as a supplement.
Conclusion
Spices are more than flavor enhancers. Many of these ingredients contain active compounds that can support weight loss goals. Depending on the spice and its makeup, adding these helpful compounds to a low-fat diet may be enough to get noticeable results. Otherwise, supplements can offer these active ingredients in a higher concentration.