Any nutrition expert will tell you that there is no magic bullet for weight loss. Diet and exercise remain the cornerstones of healthy, sustainable weight loss. But that doesn't mean curious people won't seek out additional tools to help them achieve their body-shaping goals. For example, turmeric has gained a reputation as a weight-loss tool in recent years. But does turmeric actually help you lose weight?
ContentWhat is turmeric? Does turmeric help you lose weight: myth or truth? Side effects of turmeric? Does turmeric help you lose weight: conclusion
WomanEL decided to look into this issue and dispel the myth about this spice that is popular on social networks.
What is turmeric
Brightly colored and fragrant, turmeric is a spice derived from the root of the Curcuma longa plant, a relative of ginger, and is often found in Indian cuisine. “It’s known for adding color, flavor, and nutrition to dishes,” says nutritionist Kristen Lorenz.
Turmeric has been a component of religious and Eastern medical practices like Ayurveda for thousands of years. But it’s only recently that the spice has gained popularity in other cultures as a health supplement.
To be clear, when we talk about the potential positive effects of turmeric, we are referring to its active ingredient, curcumin. “Curcumin is a polyphenol that has antioxidant and anti-inflammatory properties,” says Lorenz.
Does turmeric help you lose weight: a myth is it true?
In the early 2000s, scientists began studying the health effects of curcumin, starting with animal studies, says Dr. Naomi Parrella. “Studies in mice and rats showed that if you give them doses of curcumin, they will produce fewer fat cells, they will gain less weight. And their fat production will decrease,” says Dr. Parrella.
With such promising results, researchers turned their attention to what effect curcumin might have on humans. A recent meta-analysis of randomized controlled trials in humans, published in the American Journal of Clinical Nutrition, did indeed show a link between weight loss and curcumin use. For example, when looking at body mass index (BMI) in subgroups of the study, the researchers noted a reduction in BMI in participants with polycystic ovary syndrome (PCOS), obesity, nonalcoholic fatty liver disease, and metabolic syndrome. However, they did not see a significant weight loss effect in people with a BMI that is considered “normal.”
It’s worth noting that most human studies use a dose of curcumin that’s much higher than what you’ll get. According to Lorenz, the minimum dose in most studies is 500 milligrams (in some cases up to 1,000 milligrams), which requires taking supplements. Another problem? Curcumin has low bioavailability. That means it’s not fully absorbed by the body.
The mechanism by which curcumin may help with weight loss is still unclear, but there are theories. “We know that it can increase levels of adiponectin, a hormone that is produced mainly by fat cells,” says Dr. Parrella. “Adiponectin improves insulin sensitivity and also reduces inflammation.” It is believed that increasing insulin sensitivity and reducing inflammation contribute to weight loss.
If you want something more sustainable and safe, start with these steps. They will help you to be slimmer.
Turmeric Side Effects
Do you want to try boosting your weight loss with turmeric or curcumin? It is best to consult your doctor first.
“I would always recommend talking to a doctor who can review your medications and potential drug interactions,” says Lorenz. Possible drug interactions with curcumin include blood thinners (such as aspirin), antacids, and diabetes medications. Taking large amounts of curcumin over a long period of time may cause stomach upset. And in severe cases, ulcers, Mount Sinai says.
Also be careful about which brand you buy, both in terms of safety and effectiveness.
Does turmeric help you lose weight: conclusion
Although studies have shown a link between curcumin and weight loss, the actual difference between the control and non-control groups highlighted in the meta-analysis was only about 1.8 kg. However, these studies were not long-term, so it’s safe to assume that over many months or years of supplementation, that number could increase.
Lorenz and Dr. Parrella agree that if you’re already following a healthy diet and exercising, the extra expense and effort of taking curcumin may simply not be worth it.
If someone says, ‘I really want to do this,’ I’m not going to stop them,” says Dr. Parrella. “But I don’t think it’s necessary.”
There are also theories online that lemon balm helps with weight loss. But is that true? Read this article.