Turmeric probably tops the list of the most popular spice to boost overall health and immunity. You will see turmeric latte jostling space with a good old cappuccino on café menus, and turmeric pills on pharmacy aisles that promise to help raise 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? Research studies say it could be so.
In this article, we find out how effective turmeric is for weight loss and what is the recommended daily dosage.
Is Turmeric Good For Weight Loss?
Turmeric contains bioactive compounds called curcuminoids, of which the most active one is curcumin. Curcumin is a polyphenol that is responsible for turmeric’s bright yellow color. According to studies, curcumin can help manage several inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Recent research shows that curcumin may help aid weight loss too. Let’s find out more. [1] [2] [3]
Turmeric milk is a popular health beverage but can it help you lose weight? Photo Credit: Shutterstock
May 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 can limit weight gain and improve insulin sensitivity. When the body is sensitive to insulin, it can use glucose readily as energy for bodily functions and store glucose as glycogen in our muscles and liver for later use. [4] [5]
May Reduce Chronic Inflammation
A 2013 report on ‘Curcumin and Obesity‘ reveals that the polyphenol suppresses chronic inflammation in body fat tissue. These chronic inflammation problems are typically found in people who are obese or overweight. [6]
Curcumin & Piperine Can Reduce Body Fat
Piperine, an active ingredient in black pepper, can enhance curcumin absorption by almost 2,000 percent, and when combined can aid in weight loss. A 2015 animal study found that a combination of curcumin and piperine may increase body fat loss and suppress inflammation markers caused due to a high-fat diet. This is why perhaps turmeric and black pepper make a good combination for weight loss. [7] [8] [9]
While these studies show promising results linking curcumin, or turmeric, with bodyweight, human studies are required to fully understand its weight loss effects. Curcumin has also shown encouraging results in helping in recovery from muscle soreness linked with exercising, thus improving athletic performance.
How Much Turmeric Should I take Daily for Weight Loss?
There is no official recommendation for the amount of turmeric you can take daily and especially for weight loss. Turmeric can have adverse effects on some people such as nausea and skin irritations. For detailed information, you can read 5 Turmeric (Curcumin) Side Effects. Curcumin is available as 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. [10] [11] [12]
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 it and it is best to heed that. Curcumin is fat-soluble and it can be better absorbed when consumed with fat. You can combine with coconut oil, olive oil, or even any other fat that seems suitable to you.f
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 in warm milk and enjoyed as a hot beverage as a home remedy for the sniffles. For more on the benefits of turmeric milk, you can head over to 7 Incredible Benefits Of Turmeric Milk (Golden Milk).
While it is the turmeric in the milk that can aid in weight loss due to the health benefits mentioned above, here are a few tips to make sure that your turmeric milk is effective as a weight-loss beverage.
- Avoid adding too many sweeteners in your turmeric milk like jaggery, sugar, or honey as they are all high on the glycemic index and will lead to a sugar spike.
- Turmeric lattes purchased from cafés may 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 full-fat milk. You can also dilute the drink with water to bring down the calorie count.
- Try combining turmeric with crushed black pepper and ginger as they have a high thermogenic effect on the body.
