Because of its remarkable medicinal properties, turmeric or the “golden spice” is known as a health-benefiting kitchen ingredient. Be it traditional or modern medical science; the natural health benefits of turmeric are acknowledged everywhere. A lot of cuisines in India and other South Asian countries are incomplete without turmeric. People living in these countries believe that turmeric for weight loss and general health is a rich addition to their diet. So, if you are on a lean diet, you should know the connection between turmeric and weight loss.
Some studies show an inherent connection between turmeric and weight loss. The basic credit of turmeric benefits for weight loss goes to its anti-inflammatory properties and anti-obesity potential. These qualities indeed make the spice ideal for a healthy weight loss diet. The studies show that an active compound known as curcumin is present in turmeric. This compound is a super-hero we all barely know about.
Curcumin is the key component that makes turmeric for weight loss a dietary favorite. Turmeric is an ordinary kitchen ingredient but a terrific superfood that can surprise you if used judiciously. This article will discuss how turmeric for weight loss is excellent because of its anti-inflammatory properties. In addition to this, it will let you know how to use turmeric for weight loss to its best abilities.
Table of Contents
- Why Choose Turmeric For Weight Loss?
- How To Use Turmeric For Weight Loss?
- Side Effects of Using Turmeric For Weight Loss
Why Choose Turmeric For Weight Loss?
Curcumin is the magic compound that makes turmeric for weight loss excellent. This powerful antioxidant helps against obesity, metabolic disorders, digestion issues, etc. Therefore, much like Triphala Guggulu, with the antioxidant and anti-inflammatory properties of the spice, you can find a profound link between turmeric and weight loss. Below
1. Turmeric Has Potent Anti-inflammatory Properties
Obesity drives inflammation and increases the risk of developing chronic diseases, such as diabetes and heart disease. Turmeric, much like ashwagandha, has excellent anti-inflammatory properties. So, turmeric for weight loss is a viable dietary enrichment as curcumin can suppress the inflammatory connection between the body fat, pancreatic cells, and muscle cells. Therefore, this activity also obstructs the role of inflammatory markers. These markers are typically high among people who have more weight or are prone to obesity. Studies show that turmeric can reduce inflammation and contribute to weight loss.
2. Turmeric Suppresses Fat Tissue Growth
It is a proven fact that curcumin in turmeric can suppress the growth of fat tissues and help calm inflammation, but it is not an absolute weight loss miracle. However, to cut fat with turmeric benefits for weight loss, one should add turmeric to various meals they eat. However, a calorie deficit diet plays a huge role here. Eating a high protein diet with fiber-rich and hydrating fruits like watermelon can help you build an effective weight loss strategy. The combination of the right diet and exercises can even help reduce belly fat and other stubborn fat.
3. Turmeric May Have Anti-obesity Properties
A recent famous study conducted on mice revealed that it is true that curcumin can actually suppress fat tissue growth. However, no such study has been conducted on humans; therefore, this claim lacks evidence.
4. Turmeric Can Keep A Check on Hypertension and Diabetes
According to a famous study, turmeric can help reduce high cholesterol, high blood pressure, and other metabolic dysfunctionalities. Another reason why turmeric for weight loss is helpful is that it regulates healthy sugar levels and prevents insulin resistance. Again, this health-promoting activity of turmeric assists the metabolism in shedding excess fat retained in the body.
5. Turmeric Aids Healthy Digestion
Safe consumption of turmeric can increase bile production. Bile is a digestive juice that stimulates the emulsification of fat and generates healthy metabolism. This indicates that turmeric for weight loss is beneficial also because it is gut-friendly. In addition, turmeric may also work as a home remedy for acidity as it may treat acid reflux.
How To Use Turmeric For Weight Loss?
Turmeric is available in many forms these days, even activated curcumin extracted from turmeric is available in many products. While people commonly use it as a powder spice, you can also consider using raw turmeric root. Also, remember that recipes that have turmeric are very much different than turmeric or curcumin supplements. Foods with turmeric as an ingredient have much less concentration of turmeric. But, supplements that promote turmeric benefits for weight loss or any other motive have high-dose curcumin supplements. These supplements may have better therapeutic effects than turmeric-infused foods. This said, let us have a look at some common ways to consume turmeric.
1. Turmeric Tea
One way to add the benefits of turmeric for weight loss into your routine is to drink turmeric tea. You have to simply pour a cup or two of water into a pan and boil it. Once the water is boiled, add a sprint of turmeric to it. You can also add some cinnamon for additional benefits, but only if you can tolerate two strong spices. Cinnamon can further boost the weight loss effects of turmeric tea. Stir well the mixture, pour it into a cup, and drink it at its lukewarm temperature.
2. Turmeric Curry
This is a common way to take advantage of turmeric for weight loss, taste, and other medicinal benefits. Simply add a teaspoon or two of turmeric into the curry, dessert, or other dishes you are preparing to procure the benefits of turmeric.
3. Turmeric Milk
Milk with turmeric is an excellent way to strengthen immunity. To prepare turmeric milk, heat the milk for a few minutes on medium flame. After you pour the milk into a glass, add a dash of turmeric powder, stir it well and drink.
4. Turmeric Supplements
Though there are no official dosage guidelines for turmeric supplements, most studies suggest that 500–2,000 mg of turmeric extract for a day is a sufficient quantity to see potential benefits of turmeric for weight loss. But, taking turmeric dosage for weight loss for more than 2-3 months can be risky as there is no safety research for this timeline. That is why it is best to consult your healthcare provider before adding turmeric or curcumin supplements into your daily routine.
Side Effects of Using Turmeric For Weight Loss
Both turmeric and curcumin are usually regarded as safe to use, but more thorough research is needed to claim this fact. However, some studies suggest that consuming around 12 grams of turmeric for weight loss or any other purpose is unlikely to put health at risk. Nevertheless, this consumption should be for shorter periods. One should not continue the regular consumption of turmeric for more than 2-3 months.
You should avoid often use of turmeric or turmeric supplements if you have any of the below-given conditions-
Turmeric and certain other spices may prevent your body from absorbing iron properly. In some women, this may cause anemia or aggravate the condition.
2. Bleeding Disorders
Curcumin is related to a few cases involving blood clotting. Therefore, people who face bleeding disorders may experience issues consuming turmeric for weight loss or other purposes.
3. Kidney Stones
Turmeric may give rise to urine’s oxalate levels, putting a person at a higher risk of problems like kidney stones.
Health experts suggest that women should avoid high doses of turmeric if they are pregnant or breastfeeding. This suggestion comes under the pursuit of lack of research available on whether turmeric is safe or not for them. Therefore, it is wise that they avoid turmeric and any unforeseen reactions.
5. Interaction With Medicines
Curcumin may also interact with medications for various health conditions. These may include antibiotics, anticoagulants, antihistamines, cardiovascular drugs, and chemotherapy drugs. Therefore, consult your healthcare provider to know whether turmeric or curcumin supplements are safe for you, especially if you take any of the mentioned medicines.
In addition to these health risks, you should also note that some turmeric products may contain filler ingredients. Some manufacturers do not even mention the names of these additives on the product’s label. Thus, it is best to purchase turmeric for weight loss or other purposes from a brand that has been certified by reputable health regulating authority.
Turmeric for weight loss is a popular choice among people aiming to lose weight naturally. The staple spice in India adds a glowy golden color to the meals with a bonus of health-benefiting properties. In addition, the golden spice is associated with numerous other benefits, including boosting heart and brain health. However, with all the health benefits turmeric offers with its antioxidant power, its claims for weight loss need more researchful backing.
Although it’s safe to consume turmeric or curcumin in smaller quantities for shorter periods, it’s always best to consult a healthcare professional for its dosage and quantity. This is particularly true for people who want to add curcumin supplements to their routine and for those who take regular medicines for specific ailments.