Turmeric also helps to lose weight

Turmeric probably tops the list of the most popular foods and spices for improve overall health. Among us, turmeric lattes may be a novelty, but turmeric is an ancient medicine in Asia. It is the main ingredient in curry and many Ayurvedic medicines (the traditional medicine of India).

Modern science has confirmed that it is a powerful anti-inflammatory and antioxidant with multiple benefits for the body. A recent study suggests that it may even help with weight loss.

Does turmeric help to lose weight?

Turmeric contains bioactive compounds called curcuminoids, of which the most active is curcumin, the polyphenol responsible for the yellow color of turmeric. Curcumin helps control various inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia, and according to recent research, it may also help with weight loss.

Several animal studies indicate that curcumin may limit weight gain and improve insulin sensitivity. When the body is sensitive to insulin, it readily uses glucose as energy for bodily functions and stores it as glycogen in the muscles and liver for later use.

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.

Curcumin along with piperine can reduce body fat

Taking turmeric along with black pepper, which contains piperine, improves curcumin absorption by nearly 2,000 percent, and the combination can also aid weight loss.

In 2018, a study with animals published in Nutrition & Metabolism Specifically, the combination of curcumin and piperine was found to stimulate the loss of body fat and suppress inflammation markers typically associated with a high-fat diet. That’s why maybe turmeric and black pepper are a good combination to lose weight.

While these studies show promising results linking curcumin to body weight, human studies are required to fully understand its effects on weight loss.

How much turmeric should I take daily to lose weight?

There is no scientifically proven 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. The World Health Organization (WHO) considers a dose of 3 mg of curcumin per kilogram of body weight up to date. Taking into account that curcumin constitutes a maximum of 5% of turmeric, the dose of spice would be 60 mg/kg of body weight. For a person of 70 it would mean almost 5 g per day.

If you have liver or kidney disease, you should consult your doctor before taking a very high dose of turmeric or a curcumin supplement daily.

On the other hand, keep in mind that curcumin is fat soluble and may be better absorbed when consumed with a fatty meal (and, as we have said, with black pepper). You can combine it with coconut oil, olive oil or another fat source that seems appropriate to you.

Turmeric milk for weight loss

A staple in Indian cuisine, turmeric is often added to curries and dals (lentil-based dishes). Also added to warm milk (you can use almond milk or any other vegetable milk) and is enjoyed as a hot drink as a home remedy for colds.

For the turmeric milk that you prepare to help you lose weight, you must take into account the following:

Avoid adding sweeteners Add to your turmeric milk as brown sugar, sugar, or honey, as they are all high on the glycemic index and will cause a sugar spike. Sweeten it with some estiva, erythritol, or xylitol. Avoid coffee shop-bought turmeric lattes: they have too much fat and sugar.If you prepare your turmeric milk with oat drink or rice you will need to sweeten it less because these drinks are already naturally sweet. It will also be very tasty if you prepare it with almond milk, it is not as sweet but it has more body and flavor. Try combining the turmeric with a pinch of freshly ground black pepper and a few slices of fresh ginger. This combination will make you warm, since they have a high thermogenic effect.