The golden colored powder is an ancient spice used in curries and Ayurvedic remedies as an anti-inflammatory. But is turmeric good for weight loss? Research studies say it could be.
Is turmeric good for weight loss?
Turmeric contains bioactive compounds called curcuminoids, of which the most active is curcumin. Curcumin is a polyphenol responsible for the bright yellow color of turmeric. According to studies, curcumin may help control various inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Recent research shows that curcumin can also help with weight loss.
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can help lose weight
The antioxidant and anti-inflammatory properties of turmeric, mainly due to its compound curcumin, is responsible for weight loss. Several animal studies have suggested that curcumin may limit weight gain and improve insulin sensitivity. When the body is sensitive to insulin, it can easily use glucose as energy for bodily functions and store glucose as glycogen in the muscles and liver for later use.
Can reduce chronic inflammation
A 2013 report on ‘Curcumin and Obesity’ reveals that the polyphenol suppresses chronic inflammation in body adipose tissue. These chronic inflammation problems are typically found in people who are obese or overweight. [6]
Curcumin and piperine can reduce body fat
Piperine, an active ingredient in black pepper, can enhance curcumin absorption by nearly 2,000% and, when combined, can aid in weight loss. A 2015 animal study found that a combination of curcumin and piperine can increase body fat loss and suppress markers of inflammation caused by a high-fat diet. That is why perhaps turmeric and black pepper are a good combination for weight loss.
While these studies show promising results linking curcumin to body weight, human studies are required to fully understand its weight loss effects. Curcumin has also shown encouraging results in aiding in the recovery of exercise-related muscle soreness, thereby improving athletic performance.
How much turmeric should I take daily to lose weight?
There is no official recommendation on the amount of turmeric you can take daily and especially for weight loss. Turmeric can have adverse effects in some people, such as nausea and skin irritations. For detailed information, you can read 5 Turmeric (Curcumin) Side Effects. Curcumin is available in capsule form and is considered safe by the USDA. According to the Joint FAO/WHO Expert Committee on Food Additives (JECFA), it is safe to have an intake of 1.4 mg of curcumin per pound of body weight in a day.
Before adding a supplement to your daily regimen, it is advisable to consult your doctor. Most capsules will have detailed instructions on how to take them and it is best to pay attention to them. Curcumin is fat-soluble and can be better absorbed when consumed with fat. You can combine with coconut oil, olive oil, or even any other fat that seems suitable.
Turmeric milk for weight loss
Turmeric, a staple in Indian cooking, is often added to curries and dals (lentil-based dishes). It is also added to warm milk and enjoyed as a hot drink as a home remedy for colds.
While it is the turmeric in milk that can aid in weight loss due to the health benefits mentioned above, here are some tips to make sure your turmeric milk is effective as a weight loss drink.
Avoid adding too many sweeteners in your turmeric milk like, sugar or honey as they all have a high glycemic index and will cause a sugar spike.
Turmeric lattes purchased from coffee shops can be loaded with unaccounted for calories, such as sweeteners and cream.
If you are trying to lose weight, it is better to use skim milk instead of whole milk. You can also dilute the drink with water to lower the calorie count.
Try combining turmeric with crushed black pepper and gingersince they have a high thermogenic effect on the body.