Turmeric for weight loss? Sounds too good to be true? Well, turns out that this spice isn’t just going to help your weight loss program, but can also improve your overall health.
Sourced from turmeric plant, this spice parades a potent chemical called curcumin, which is proven to help reduce inflammation by some experts.
Today, turmeric is found in most dietary supplements due to its alleged health benefits. And, most people believe that this spice is completely safe to use compared to other supplement agents in the market today.
Read on and see if this so called “golden spice” can truly help you lose weight.
What is Turmeric?
Turmeric is a plant related to ginger and is mostly found in Asia and Central America. Its stems called rhizomes, are dried and made into capsules, teas or extracts.
People use turmeric as a medicinal herb, specially in Ayurvedic medicine, to help treat breathing problems, osteoarthritis, rheumatism, serious pain, fatigue and other conditions.
Most people today use turmeric as a dietary supplement and is marketed as anti-inflammatory, anti-cancer, and obesity aid. Some people use it for liver and gallbladder issues, skin problems and stomach diseases (1).
But turmeric is more known as a spice, specially used in Asian food such as curry.
The main active ingredient of turmeric is called curcuminoids (curcumin), which experts claim to have the potential to reduce inflammation.
How does Turmeric Work?
Turmeric’s curcumin is the main reason why this herb is heavily discussed as a medicinal aid.
Curcumin and other known chemicals in turmeric is best known for decreasing swelling, which is going to be beneficial for treating other conditions that involve inflammation.
These conditions include hay fever, depression, high cholesterol, liver issues, and skin itchiness. Some cultures use turmeric for heartburn, memory skills, Alzheimer’s disease, inflammatory bowel disease, stress and many others.
Turmeric is also used for diabetes, asthma and cancer treatments, specifically for colon and rectal cancers.
According to National Institute of Health, turmeric has enough antioxidants, which helps prevent cancer-causing free radicals (2).
Can Turmeric Help You Lose Weight?
As you know, there are thousands of dietary supplements online that has either use turmeric as a supporting agent, or as their main ingredient.
So can turmeric truly have the capacity to trigger weight loss?
Unlike other fruits or herbs that are widely recognized as a weight loss agent such as green coffee bean, apple, African mango and raspberry ketone, turmeric isn’t completely proven to be a slimming aid.
According to an article by a research (3), the association of this herb with weight loss is mainly because of its anti-inflammatory properties.
So to understand how turmeric works for weight loss, we need to know how turmeric’s anti-inflammatory properties truly work.
Inflammation occurs when your cytokines level are too high, and overweight and obese individuals have high cytokines. This is also the reason why most fat individuals have metabolic syndrome.
An NCBI study (4) on turmeric revealed that 1 gram of curcumin for 30 days, followed by two weeks off, had significant reduction in obese adult’s triglyceride levels. It doesn’t reduce body fat, body mass index and cholesterol levels.
On the flip side, another study by European Review for Medical and Pharmacological Sciences suggest that the bioavailable form of curcumin can positively help with weight management.
Other studies about curcumin have mix results. So there is no solid evidence that turmeric can directly help you lose weight.
Is Turmeric Safe for You?
Turmeric is used as a spice and as a food agent, so it is quite safe for you. It doesn’t cause serious side effects though there are some exceptions.
People with stomach issues, hemorrhoids or those individuals that have allergic reactions to ginger or turmeric, should not take this herb. Turmeric may cause adverse health reactions such as dizziness, diarrhea or nausea to people with allergic reactions from this herb (5).
Although not a toxic element, taking over 1,500mg of turmeric from dietary supplements may cause abnormal heart rhythm and other unwanted side effects.
Turmeric also has interactions to drugs that slow blood clotting such as anticoagulant and antiplatelet medicines.
So make sure to consult your doctor first before you take turmeric-based dietary supplements.
Bottom Line
Turmeric is surely a health-empowering herb that can help reduce inflammation, treats many diseases and lowers your chances of developing cancers due to its antioxidant content.
But with regards to weight loss, turmeric’s curcumin isn’t completely proven for weight loss, though there are experts who claims otherwise.
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References:
Curcumin: A Review of its Effects on Human Health
by: Susan J Hewlings, and Douglas S Kalman
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Antioxidants and Anti-Inflammatory Properties of Curcuminc
by: Venugopal P Menon, and Adluri Ram Sudheer
https://pubmed.ncbi.nlm.nih.gov/17569207/
Targeting Inflammation-Induced Obesity and Metabolic Diseases by Curcumin and Other Nutraceuticals
by: Bharat B Agggarwak
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/
The Effects of Curcumin Supplementation on Body Mass Index, Body Weight, and Waist Circumference in Patients with Non-Alcoholic Fatty Liver Disease: A Systematic Review and Dose – Response Meta-Analysis of Randomized Controlled Trials
by: Nima Baziar, and Mohammad Parohan
https://pubmed.ncbi.nlm.nih.gov/31799714/
Biochemistry, Safety, Pharmacological Activities, and Clinical Applications of Turmeric: A Mechanistic Review
by: Rabia Shabir Ahmad, Muhammad Bilal Hussain, Muhammad Tauseef Sultan, Muhammad Sajid Arshad, Marwa Waheed, Mohammad Ali Shariati, Sergey Plygun and Mohammad Hashem Hashempur
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7238329/
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