Turmeric is a very popular spice in India that is also used in healing practices. You may have seen tips and recipes on social media platforms that claim turmeric can help with weight loss.
But what exactly is turmeric anyway and how is it supposed to help with dieting? In this article, we'll explain to you what's true about these claims, how it works, and what possible side effects can occur.
The most important in a nutshell
- Turmeric has been proven to boost fat burning and thus helps to lose weight naturally.
- However, it does not replace healthy eating or exercise - turmeric merely supplements it.
- The side effects are negligible in healthy individuals. Those who have pre-existing conditions or gastrointestinal complaints should check with their doctor before taking any supplements to determine their tolerance and any side effects.
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- The best turmeric drops
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This curcumin preparation from Herb Pharm is a liquid, liposomal product. Curcumin is incorporated into liposomes and thus has a much higher bioavailability than comparable products.
The active ingredient can therefore be absorbed better, faster, and also in larger quantities by your body. Thus, curcumin can optimally develop its antioxidant and regenerative properties.
This supplement has a content of 250 ml, which corresponds to 50 servings. It is sugar-free, gluten-free, and vegan. In addition, unnecessary additives and genetically modified materials are not used in its production. Its liquid form also makes the supplement very easy to dose.
The best turmeric capsules
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What is turmeric?
Description
One of the main components of turmeric is curcumin. Turmeric is also known as turmeric or turmeric. Turmeric is a small orange-brownish root that looks extremely similar to the ginger tuber. When cut, the tuber reveals an intense orange.
| Turmeric is offered in many different dosage forms |
|---|
| For cooking, you can buy the tuber fresh or as a powder. In addition, the plant is also very popular as an essential oil and in capsule form (mostly with the isolated active ingredient curcumin). |
The isolated active ingredient curcumin is often used for dietary supplements. However, the entire turmeric tuber also has positive properties, some of which work better than curcumin. In addition to curcumin, a variety of other ingredients are present, such as turmeric. The combination of these substances must also be considered if the effects are to be researched.
Origin and history
Turmeric comes from the Indian subcontinent and there the use of this super spice can be traced back about 4000 years. The root, which looks similar to a ginger tuber, was even seen as sacred. The plant has a long history as a medicine in Ayurvedic teachings and as a dye. It is known as turmeric or Curcuma.
Note: Turmeric is also extremely popular as an herbal source of pigment. Especially the fresh tubers stain extremely, which is why you should wear gloves when cutting.
Fresh turmeric tubers can cause stubborn discoloration on the skin and kitchen utensils.
Also, be careful not to use your favorite olive wood cutting board because the intense yellow color is difficult to remove. Plastic kitchen utensils are particularly affected.
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| Turmeric belongs to the ginger family. It is also very popular as an ornamental plant thanks to its intense pink-purple color. |
Even if boards and plastic bowls become discolored, that's no reason to panic. You may just have to scrub a little longer. They can be cleaned again with the miracle home remedy of baking soda.
Does turmeric help with weight loss?
Turmeric is a natural and gentle aid in losing weight. The positive effect on weight problems has already been proven in several studies. A study from 2015 shows that supplementation with curcumin alongside a diet increased weight loss to 4.9% within 30 to 60 days in people with obesity.
The people who didn't get curcumin only lost about 1.9%. The waist circumference of the turmeric group also decreased by about 1.8% more than the control group.
At a body weight of 80 kilograms, that would be about 3.9 kilograms throughout 30 to 60 days. Of course, turmeric alone is not a panacea. A healthy and balanced diet still plays the most important role in losing weight.
How does turmeric help with weight loss?
- Reduction of chronic inflammation: Studies have shown that obesity is associated with chronic, but mild, metabolic inflammation. According to a scientific article, curcumin acts on white adipose tissue and reduces inflammation. It enacts various processes there, such as reducing harmful proteins of adipose tissue. This would reduce obesity and related symptoms and diseases.
- Goodbye yo-yo effect!: Furthermore, an animal study from 2017 shows that curcumin can reduce the yo-yo effect after dieting. The exact mechanism is not yet known. However, the authors suspect that it also has to do with inhibiting inflammation.
- Appetite-suppressant: Turmeric also affects our appetite. Bitter substances set the feeling of satiety earlier. Turmeric stimulates metabolism and regulates blood sugar levels, which can reduce cravings. Bile production is also stimulated by bitter substances. The bile helps the liver to decompose and eliminate various toxins and by-products from the body. This includes the unloved fatty acids.
In fresh preparation, turmeric should also always be used with black pepper. The piperine contained in it increases the bioavailability of curcumin and thus makes the active ingredient particularly effective.
Studies have shown that piperine can increase the bioavailability of curcumin, which is difficult to absorb, by up to 2000%.
However, for curcumin to become part of a therapy, more conclusive human studies need to be conducted. As a precaution, one should never take high doses of curcumin for more than 2-3 months! All safety studies were no longer than 3 months.
The safety of curcumin over a long period has not yet been verified!
What are the side effects of turmeric?
Studies show that taking turmeric is very safe and no toxic effects occur even at high doses of 6 grams per day. Curcumin preparations with high bioavailability also show no adverse effects at two 500-milligram doses per day over 30 days. However, long-term treatment at these high doses has not been heavily researched.
- Gastrointestinal Disorders: In rare cases, turmeric can irritate the intestinal mucosa with diarrhea and abdominal pain. Those who often suffer from abdominal pain can test their tolerance with small doses (e.g., when using turmeric as a spice).
- Caution with liver disease: Curcumin stimulates bile production, so people who are prone to gallstones or suffer from liver disease should also avoid high doses of curcumin. In the case of liver disease, you should check with your doctor beforehand whether turmeric can be used as a spice.
- Blood thinning: Since turmeric also has a blood thinning effect, one should refrain from spice and supplementation before medical procedures. Also, those who have a blood clotting disorder or take blood thinners should refrain from the highly concentrated supplements or, in case of doubt, ask the attending physician!
- Unresearched effects in pregnancy and lactation: As a spice, turmeric is also suitable for pregnant women and nursing mothers. The supplementation in high doses via capsules or oil is in these cases and also in infants too little researched and should therefore be avoided.
What other effects does turmeric have?
However, turmeric stimulates by far not only digestion. The small miracle tuber has been used for thousands of years as a remedy for the external and internal treatment of various diseases. Turmeric, and especially the active ingredient curcumin, is also very popular and well-researched in modern medical research.
Studies show positive effects on inflammatory diseases such as osteoarthritis and rheumatism. The ingredients strengthen the immune system. Many scientists suggest that turmeric may have a role in preventing and treating serious diseases such as multiple sclerosis, diabetes, and cancer.
While research on autoimmune diseases in particular has been very consistently yielding positive results, its impact on cancer prevention and treatment is still unclear. The anti-cancer effect has only been demonstrated in vitro and animal studies. What dosage might be effective in an adult human and whether it works at all is still unclear.
| Fields of Application | Effect |
|---|---|
| Cancer | Turmeric is an antioxidant and counteracts the formation of tumors. |
| Inflammations | Studies show that curcumin is more effective than non-steroidal drugs such as aspirin. Normally, inflammatory processes are the body's natural defense mechanism. Chronic inflammation can, for example, be associated with autoimmune diseases such as rheumatoid arthritis. Constant inflammatory processes also promote the development of heart disease and type 2 diabetes. |
| Depression and anxiety disorders | A 2019 scientific review compared and reviewed ten studies with a total of 531 participants. The article shows promising results for treatment with curcumin. Since the number of participants in these studies is too small to make scientifically accurate conclusions, more studies are still needed. |
| analgesic | Thanks to its anti-inflammatory properties, curcumin can also relieve pain. This has been proven in several small scientific studies. Participants took 1000 milligrams per day. |
Although the effect of turmeric and curcumin has been proven by many studies, the little tuber should not be considered a panacea! The supplementation replaces neither doctor's visits nor prescribed therapies!
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| If you need to take medications regularly, you should check all supplements with your doctors to avoid any possible interactions. |
Many studies have so far been conducted only with animal experiments or with high doses of curcumin in small numbers of participants. However, all results so far are very promising.
The preparations presented here are not drugs, but only dietary supplements and do not replace prescribed drugs. In addition, one should always ask the attending physician whether dietary supplements are compatible with medications!
What types of turmeric are there?
If you want to incorporate turmeric into your daily routine, you have a choice of several turmeric and curcumin products.
- fresh turmeric tubers
- turmeric powder
- turmeric oil
- Turmeric capsules
- Curcumin capsules
Fresh turmeric and turmeric powder
You can find fresh turmeric roots in a well-stocked supermarket, such as Edeka, in the vegetable section. 100 grams of the tuber usually costs between 2 and 4 euros. You can also store the tuber outside the refrigerator, but you should protect it from light.
It will keep a few days longer in the refrigerator. If you grind the tuber very finely, the essential oils are released and give your food even more flavor. But be careful with your fingers, because the tubers are usually very small.
- depending on the quantity very chea
- good tasting spice
- gives food a nice yellow color (e.g. rice, risotto)
- low curcumin content is well tolerated
- stark färbend, besonders helles Plastik verfärbt sich schnell
- geringer Curcumingehalt
Turmeric powder is available in many different quantities. The cheapest variant is available in a spice shaker from about 2.50 euros for about 50 grams, which is convenient if you want to test the taste for yourself first. If you buy larger quantities, you should make sure that the powder is packed light- and airtight. This protects the delicate essential oils that make turmeric so healthy.
1 kilogram of organic turmeric powder should usually cost between 10 and 20 euros.
Since you use turmeric powder for seasoning very sparingly, the powder lasts for a long time. Do not forget to use pepper in both types!
Even though the concentration of curcumin is very low and additionally has a low bioavailability, regular consumption still shows health benefits. Even small doses keep cravings under control.
Turmeric oil
Turmeric oil is a highly concentrated essential oil obtained by steam distillation. To produce one liter of this oil, a full 20 kilograms of the tubers are consumed. The oil preserves numerous ingredients and, unlike the curcumin capsules, is not an isolated active ingredient.
- high concentration of active ingredients
- studies show higher potency
- has neuroprotective properties
- for external and internal use (pay attention to the manufacturer's instructions)
- essential oils can cause skin irritation
- more difficult to dose
- not all essential oils are suitable for consumption
- should be used up quickly
For external use, the oil should be diluted with neutral oils such as coconut oil. Before the first application, test on a small area of skin to see if you tolerate the oil. Essential oils can cause severe skin irritation if used incorrectly or on sensitive skin.
The valuable ingredients in the oil are very volatile. Therefore, the oil should only be purchased in dark bottles that are protected from light and should be used up quickly. Make sure that the turmeric oil is of organic quality and suitable for consumption.
Turmeric Capsules
Turmeric capsules contain the isolated active ingredient curcumin. Since the preparations are very high doses, they are quite expensive compared to the very cheap spice. In return, of course, you get more curcumin, but you have to do without the other good active ingredients in turmeric.
Since not everyone likes to eat spice, the capsule form is ideal for taking curcumin independently of meals. When buying, make sure to include piperine to increase bioavailability. Without piperine, even the highest dose becomes a waste of money.
- high concentration of curcumin
- easy to take, especially for those who do not like the taste
- not suitable for children and pregnant women
- due to high doses may be unsuitable for
- sensitive people with frequent abdominal pain and diarrhea
- the high dose makes preparations more expensive than the spice
Attention. Turmeric powder and turmeric extract are not the same!
Also, be careful that you buy turmeric capsules. There is often a difference between turmeric powder and turmeric extract. Powder capsules have the same content of active ingredients as the inexpensive spice with only about 2% curcuminoids.
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| Capsules make the dosage and intake of curcumin particularly easy. You know exactly how much you are taking, and is especially convenient if you do not like the taste or want to take high doses. |
In contrast, the term turmeric extract is often used as a name for curcumin itself. Of course, turmeric powder capsules might be right for you if you are looking for a low dosage. Curcumin preparations are available for around 17 - 25 euros for 60 - 90 capsules.
Here is again a small overview of all available types with their ingredients and approximate price.
| Type | Ingredient | Price |
|---|---|---|
| Root tuber | The fresh tuber has many other healthy ingredients besides curcumin. Scientists suspect that these ingredients may be important for a healthy diet even without curcumin. Curcumin is only present in low concentrations. | per 100 grams approx. 2 - 4 Dollar |
| Turmeric powder | The ground form of the turmeric tuber. For the preservation of essential oils is important to store them away from air and light. | Available in many different quantities. 100 grams of organic powder costs between 3 and 5 Dollars. |
| Turmeric oil | The essential oil of the turmeric tuber contains all the important ingredients | In organic quality about 20 Dollars |
| Turmeric powder capsules | Contain mostly normal turmeric powder. For good bioavailability, should contain piperine. Good for those who cannot tolerate high doses. | Available from about 20 dollar |
| Curcumin capsules | Also called turmeric essence. The capsules contain high doses of curcumin. The preparations should also contain piperine. | Approx. 17 - 25 Dollars for 60-90 capsules. |
How do I dose turmeric to lose weight?
The exact dosage of turmeric or curcumin is still controversial. There is mainly indecision about the maximum dose that can be safely used over an extended period. Most studies with positive effects range between 500 and 2000 milligrams of curcumin.
How to use turmeric - preparation, and recipes?
Fresh turmeric works well in dishes or milky drinks. Curcumin is fat-soluble and is thus better processed with the simultaneous consumption of fats. Tea made from this root, on the other hand, does not have the same potency.
Especially popular is the so-called turmeric milk or golden milk.
If you want to use plant milk, you should go for a fatty variety like coconut, oat milk, or almond milk. However, the fat content in coconut milk is quite high and should therefore (especially during a diet) only be considered as a small treat now and then.
Curcumin is fat-soluble and is best consumed with oil to increase bioavailability.
So a curry with turmeric and a pinch of pepper is not only a tasty, filling meal but also boosts digestion.
What are the alternatives to turmeric?
If turmeric is not for you in terms of taste or is difficult to tolerate, this is not the end of the world. Even with all the miracle drugs in the world, a healthy and balanced diet is still the safest and most effective way to lose weight. In any case, turmeric should only be used as a supplement.
Conclusion
The side effects of turmeric are negligible in healthy people, making this little tuber a real superfood. Smaller studies prove the effects on weight loss and fat regeneration.
However, one should not rely on supplementation alone. A healthy lifestyle is essential if you want to lose weight, but it can also help prevent diseases associated with obesity, such as type 2 diabetes and heart disease.
Whether you want to lose weight with it or not, it is still worth using this super spice in dishes now and then.