DOES TURMERIC HELP WITH WEIGHT LOSS?
Turmeric is a popular spice with multiple health benefits. There has been recent news that it could help to lose weight. Are these claims true?
Sliced turmeric plant roots. Image credit: Jellybee via Unsplash, free license
What is turmeric?
Turmeric is a spice that originates from the turmeric plant, which is native to Southeast Asia and India. It is a key ingredient in many Asian dishes, particularly in Indian cuisine, where it’s used both for its flavor and its vibrant yellow color. Turmeric is one of the main components in curry powder and is also used in mustards, butters, and cheeses to add color and flavor.
The active ingredient in turmeric is curcumin, which is known for its anti-inflammatory and antioxidant properties. Curcumin is often studied for its potential health benefits, which include reducing inflammation, combating oxidative stress, and aiding in the prevention of chronic diseases such as heart disease, cancer, and Alzheimer’s. Due to these properties, turmeric is also widely used in traditional medicine practices like Ayurveda and Chinese medicine.
Turmeric can be found fresh, as a bright orange-yellow root, similar in appearance to ginger root, or more commonly as a dried powder made from the roots of the plant. The spice has a warm, bitter taste and an earthy aroma, making it a favored addition in a variety of culinary dishes beyond just curries, including teas, smoothies, and marinades.
Turmeric is a popular spice that has deep roots in the Indian cuisine. Image credit: Adrien Brun via Unsplash, free license
Does consuming turmeric help lose weight?
Some studies (Kamila Kasprzak-Drozd et al (2022), Maryam Akbari et al (2019)) have found that curcumin, a compound present in turmeric, may suppress particular inflammatory markers that play a role in obesity. Studies with animals also show that curcumin helps to lose weight and curb weight regain. Moreover, supplementing curcumin with piperine, a compound found in black pepper, may boost the effects. However, more studies are needed to confirm these results.
While the information about turmeric’s role in weight loss is inconclusive, it has multiple other health benefits, such as anti-inflammatory and antioxidant properties. While turmeric is commonly used as a spice, extracts or curcumin supplements typically have higher concentrations of useful compounds. It’s safe to use up to 8 grams of curcumin per day, but 500–2,000 mg is sufficient to see potential benefits.
Curcumin, the primary bioactive compound of turmeric, is also available in the form of various nutritional supplements. Image credit: Jellybee via Unsplash, free license
Are there negative effects associated with turmeric consumption?
As we mentioned, turmeric has many health benefits, including potentially accelerated weight loss and improved fat metabolism. However, there are some populations that should avoid using this spice.
Turmeric may have side effects if you have:
- bleeding disorders,
- diabetes,
- iron deficiency, or
- kidney stones.
The possible side effects can be broadly classified as:
- Digestive issues: Consuming large amounts of turmeric may cause digestive issues such as upset stomach and diarrhea.
- Acid reflux: Some people might experience this unpleasant condition which is also related to digestion.
- Dizziness and headaches: These are also reported side effects, though they are less common.
- Increased risk of kidney stones: High doses of turmeric supplements can significantly increase urinary oxalate levels, which could increase the risk of kidney stone formation.
- Blood thinning: This spice acts as a blood thinner and should be avoided if you have a bleeding disorder.
Curcumin may also react with certain medications such as blood thinners, antidepressants, chemotherapy treatments, and hypoglycemic diabetes drugs. There’s also a high chance that it may cause negative effects if consumer in excessively large amounts. If you have any questions about the use of supplements, consult your healthcare provider.