Spices are a great ingredient for cooking delicious food but are spices healthy or it’s just for taste, Are spices good for weight loss or increases weight, what are the benefits of spices, which spices are good for weight loss, and how to consume herbs and spices safely for losing weight?
If you have the same kind of doubts then you are in the right place because I have all these doubts and confusion in my mind when I am thinking about spices and herbs.
So I decided to do research about this topic through the internet and books. Hope what I found will clear all your doubts regarding this topic and cover all the questions mentioned above.
Here what I found about spices for losing weight-
Table of Contents
Are Spices Good for Weight Loss?
Are spices good for weight loss? Yes, herbs and spices are good for weight loss because it increases the digestion process which leads to 20% more fat burning as compared to normal, however not all herbs and spices work the same. There are specific spices that help to lose weight.
Herbs and spices contain a strong flavor which is why they are used in small quantities, spices have few calories which addons to food. Even though spices which are in the form of seeds have high portions of fat, carbs, and protein.
However if herbs and spices are used in larger quantities it can also give minerals and micronutrients, including magnesium, iron, calcium and more.
Benefit of Herbs and Spices for Losing Weight
Spices can be found in the form of seeds, fruit, bark, root, or other plants. Mostly spices are used for coloring and flavoring of food. Besides just color and flavor they give several health benefits like treating Cardiovascular disease, cancer, type 2 diabetes, mental health, cognition, and one underrated health benefit is weight loss.
What Herbs and Spices Good for Weight Loss?
All herbs and spices have unique health benefits, so it’s better to know which herbs and spices give what kind of health benefits.
For weight loss here are the 18 herbs and spices which help you to lose weight-
1. Cayenne Pepper Boost Metabolism
Cayenne pepper is very spicy and it is a type of chili pepper that is used to increase the spiciness of the food. Besides just spicy flavor this spice helps to lose weight.
A study shows that chilly pepper can slightly boost metabolism and burn calories throughout the day.
2. Oregano Contains Carvacrol
Oregano is a herb belonging to the same family of basil, sage, rosemary, and mint. It contains carvacrol, a compound that helps to lose weight.
Carvacrol compounds directly impact specific proteins and genes that control fat synthesis in your body.
3. Ginger Reduces Belly Fat and Body Weight
Ginger is a spice that is used for folk medicine and helps to reduce weight by boosting the metabolism by 20% which increases the process of calorie burning.
Research shows that 14 people consume ginger as a supplement and see a significant decrease in body weight.
4. Turmeric Reduces Bad Cholesterol Level
Turmeric is a spice that is known for its vibrant color and health benefits. It contains a chemical called curcumin which helps with inflammation, reduces bad cholesterol levels, and supports weight loss.
5. Caralluma Fimbriata Reduces Appetite
Caralluma Fimbriata is a herb that is commonly used for diet pills. This herb directly affects the appetite and reduces hunger which eventually helps to lose weight.
6. Gymnema Sylvestre Reduces Food Intake
Gymnema Sylvestre is a herb that is commonly used as a remedy to reduce blood sugar levels. Besides, reducing blood sugar research shows that it also helps in weight loss by reducing food intake.
7. Black Pepper Reduces Body Weight
Black paper is a spice that is commonly used in households. It contains a compound called piperine, which helps give a pungent flavor and reduce body weight.
A study shows that adding piperine helps to reduce body weight even without changing food intake.
8. Cinnamon Stabilizes Blood Sugar
Cinnamon is a spice made up of inner bark trees. It contains antioxidants that offer several health benefits.
A study shows that cinnamon may decrease the level of digestive enzymes to slow the breakdown of carbs which indirectly decreases appetite and leads to weight loss.
9. Ginseng Delay Fat Absorption
Ginseng is a herb which is used in traditional Chinese medicine for years. A study shows, consuming ginseng twice a day for eight weeks reduces body weight.
10. Fenugreek Reduces Appetite
Fenugreek is a spice that is commonly used in households, It controls appetite and reduces food intake.
A study shows that 18 people consume 8 gm of fenugreek fiber daily and notice feelings of fullness and reduction in food intake.
11. Green Coffee Bean Extract Reduces Belly Fat
Green coffee bean extract means coffee beans that haven’t been roasted and contain a chlorogenic acid which helps to reduce belly fat and body weight as well.
12. Cardamom Reduces Belly Fat
Cardamom is a spice that belongs to the ginger family. This spice is used for baking and cooking but it also helps in weight loss.
An animal study found that cardamom reduces belly fat in rats on a high carb and high fat diet.
13. Cumin Decrease Body Weight
Cumin is a spice made up of the ground and dried seeds. Cumin is a homemade remedy for curing temporary gas in the stomach. It also helps to lose body weight.
14. Mustard Seed Reduces Bad Cholesterol Level
Mustard seeds come from the mustard plant, it contains low carb calories, omega-3-fatty acids, rich in vitamins and helps to reduce bad cholesterol levels which may loss weight as well.
15. Rose Mary Breaks Down Fat Molecules
Rosemary is a herb that belongs to the same family of mint, basil, and oregano. It contains an enzyme called lipase which breaks down the fat molecules, which reduces food intake and gives you feelings of fullness.
16. Saffron Suppress Appetite
Saffron is a costly spice; it is one of the most expensive spices in the world. Saffron is also known as a golden hue in foods. Research shows that saffron is beneficial for heart disease, stomach, high blood pressure, and more.
A study shows that consuming saffron as a supplement can reduce food intake.
17. Garlic Improves Immune System
Garlic is a herb containing healing properties, cures cold, and improves the immune system. It is very helpful for melting belly fat and reduces body weight as well.
18. Dandelions Protects Liver
Dandelion is a herb that is rich in antioxidants, dietary fiber, and minerals. It contains beta-carotene, which protects the liver from unknown diseases.
It also slows down the digestive process which helps to feel full and reduces the food intake which leads to weight loss.
How to Consume Herbs and Spices Safely for Losing Weight?
When adding herbs and spices to food, gives several health benefits with minimal risk of side effects. For the safe side don’t use too many spices and herbs in food, just stick with not more than one tablespoon or 15 gm per and for fast results adding with nutrient-rich whole foods which increases the chances of weight loss even more.
If you consume any herbs in the form of supplements then don’t consume more than recommended doses on the package because it can give you side effects as well.
If you have any health problems before deciding to start consuming supplements then it is better to consult with a trusted weight loss doctor before consuming any supplements.
Finally, adding herbs and spices to your meal can help you lose weight but if you want big numbers then it depends on the whole meal that you are consuming and what type of physical activity you do, for burning fat here are 15 bodyweight exercises you can do at home.
Be sure if you consume the herb in the form of a supplement then consult with a trusted doctor because it can give you side effects as well if you have other health problems.
I hope this article will clear all your doubts and confusion regarding spices for weight loss.
And if you feel this article is helpful or informative then tell us about which herbs and spices you are going to try and share with your friends and family who need this information.
Ranjan Singh is a Registered Dietitian, Personal Trainer, founder of Weight Loss Guider and Health Blogger with a Passion for Functional Nutrition. Ranjan is always willing to roll up his sleeves and research the really hard topics and for that, we are all thankful.