Turmeric probably tops the list of the most popular spices for improving overall health and immunity. You’ll see turmeric latte pushing space with a good cappuccino on cafe menus and turmeric pills in pharmacy aisles that promise to help boost immunity levels. 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 or does turmeric helps to lose weight? Research studies say it could be so.
In this article, we find out How Does Turmeric Helps to Lose Weight and what is the recommended daily dose.
Does Turmeric Helps to Lose Weight?
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 can help control various inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Recent research shows that curcumin can also help you lose weight. Let’s find out more.
Curcumin & Piperine Can Reduce Body Fat
Piperine, an active ingredient in black pepper, can improve curcumin absorption by nearly 2,000 percent, and when combined it can aid weight loss. A 2015 animal study found that a combination of curcumin and piperine can increase body fat loss and suppress inflammation markers 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 or turmeric to body weight, human studies are required to fully understand its effects on weight loss. Curcumin has also shown encouraging results to aid recovery from exercise-related muscle soreness, thereby improving athletic performance.
Also Read: Turmeric And Curcumin Health Benefits
May Help Lose Weight
The antioxidant and anti-inflammatory properties of turmeric, mainly due to its curcumin compound, 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 our muscles and liver for later use.
May Reduce Chronic Inflammation
A 2013 report on “Curcumin and Obesity” reveals that polyphenol suppresses chronic inflammation in body adipose tissue. These chronic inflammation problems are typically found in obese or overweight people.
Turmeric Milk for Weight Loss
Turmeric, a staple in Indian cuisine, 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 help you lose weight, here are some tips to make sure your turmeric milk is effective as a weight loss drink.
- Turmeric lattes bought from cafes can be loaded with unaccounted for calories, such as sweeteners and cream.’
- Try combining turmeric with crushed black pepper and ginger as they have a high thermogenic effect on the body.
- Avoid adding too many sweeteners in your turmeric milk like brown sugar, sugar, or honey as they all have a high glycemic index and will trigger a sugar spike.
- You can also dilute the drink with water to lower the calorie count.
- If you are trying to lose weight, it is better to use skim milk instead of whole milk.
Also Read: Amazing Turmeric Milk (Golden Milk) Benefits
How Much Turmeric Should I take Daily for Weight Loss?
There is no official recommendation on how much turmeric you can take daily and especially for weight loss. Turmeric can have adverse effects in some people, such as nausea and skin irritations. Curcumin is available in capsules and is considered USDA safe. 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 are best kept in mind. Curcumin is fat soluble and can be better absorbed when consumed with fat. You can combine it with coconut oil, olive oil, or even any other fat that seems appropriate to you.
