Many people seek ways to support their weight loss journey alongside a nutritious diet and regular physical activity. Some herbs and spices may offer additional support in achieving these goals. This article explores various ingredients that are often incorporated into weight loss drink powders, examining their potential benefits and scientific backing.
Herbs and Spices with Weight Loss Potential
Several herbs and spices have demonstrated the ability to fight cravings, boost fat burning, and contribute to weight loss. Here are some notable examples:
1. Fenugreek
Fenugreek, a common household spice derived from the legume family plant Trigonella foenum-graecum, has shown promise in controlling appetite and reducing food intake, thereby supporting weight loss. A 2023 systematic review expanded on previous findings by analyzing waist circumference and blood pressure, revealing that fenugreek administration could positively affect waist circumference. Another review analyzing research on fenugreek supplementation in high-fat-fed rats suggested a positive potential effect for weight loss with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by fenugreek, which helps control appetite.
2. Cayenne Pepper
Cayenne pepper, a type of chili pepper known for its spicy flavor, contains capsaicin, a compound that provides numerous health benefits. Research indicates that capsaicin can slightly boost metabolism, increasing the number of calories burned throughout the day. Capsaicin may also reduce hunger to promote weight loss. However, a 2016 study suggested that the effects of capsaicin on satiety may be more related to gastrointestinal distress than an increase in hormones that influence feelings of fullness.
3. Ginger
Ginger, a spice derived from the rhizome of the flowering ginger plant, Zingiber officinale, is often used in folk medicine. Research suggests that ginger could aid weight loss. A 2024 review and meta-analysis of 27 studies concluded that ginger supplementation can reduce body weight, body mass index, and body fat percentage. However, the researchers also noted that more high-quality trials are needed to confirm these findings.
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4. Oregano
Oregano, a perennial herb in the same plant family as mint, basil, thyme, rosemary, and sage, contains carvacrol, a compound that may help boost weight loss. A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that in vivo and in vitro studies confirmed the positive effects of these oils on obesity-related conditions. Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body. However, research on the effects of oregano and carvacrol on weight loss is still limited, particularly in human-based studies.
5. Ginseng
Ginseng, a plant with health-promoting properties often used in traditional Chinese medicine, can be categorized into Korean, Chinese, and American types. Studies suggest that ginseng could aid weight loss. A small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in reductions in body weight and changes in gut microbiota composition. However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.
6. Caralluma Fimbriata
Caralluma Fimbriata is an herb often included in diet pills. It is thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite. A 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight compared to those on a placebo. Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels compared to a control group. However, research on this is older and limited, and more recent research would help confirm these findings.
7. Turmeric
Turmeric, a spice revered for its flavor, vibrant color, and medicinal properties, owes most of its health benefits to curcumin, a chemical studied for its effects on inflammation and weight loss. A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation. Research from 2022 also gave results that suggest curcumin may be beneficial for weight loss. However, these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric. More research is needed to examine how turmeric itself may impact weight loss.
8. Black Pepper
Black pepper, a common household spice derived from the dried fruit of Piper nigrum, contains piperine, a compound that provides its pungent flavor and potential weight-lowering effects. A 2022 study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even with no changes in food intake. Another 2020 study on high fat diet-induced obese mice found similar results. Unfortunately, current research is still limited to test-tube and animal studies. Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.
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9. Gymnema Sylvestre
Gymnema sylvestre is an herb often used as a natural remedy to help reduce blood sugar levels. Research suggests it may also benefit those looking to lose weight. It contains gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings. A 2022 study looked at the effects of a 14-day program that involved Gymnema sylvestre supplementation on the consumption of sweet foods and discretionary sugar intake in adults. It found that people who consumed Gymnema sylvestre mint noted a reduced desire, perceived pleasantness, and intake of sweet food over that period, right from day 1 of the study. Researchers did acknowledge that participants’ behavior might also have been influenced just by their being involved in the 2-week trial.
10. Cinnamon
Cinnamon, an aromatic spice made from the inner bark of trees in the Cinnamomum genus, is especially effective in stabilizing blood sugar, which may help reduce appetite and hunger. Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel. Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.
11. Green Coffee Bean Extract
Green coffee bean extract is commonly found in many weight-loss supplements. It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects. A 2017 study on female obesity involved participants taking 400 mg of green coffee bean extract for 8 weeks. This supplementation, alongside a modified diet, resulted in more weight loss than following the modified diet alone. It’s important to remember that studies with limited demographics and short testing times do not reveal the long-term effects of green coffee bean extract. Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee bean on weight loss.
12. Cumin
Cumin, a spice made from the dried and ground seeds of Cuminum cyminum, is known for its distinct nutty flavor and health benefits, including the potential to accelerate weight loss and fat burning. One small study involved the addition of cumin and lime to the diet and weight loss routine of 72 overweight participants. Researchers concluded this regime had positive effects on their weight management. Another small study focused on 88 overweight women and found that cumin supplementation accelerated weight loss in some participants.
13. Cardamom
Cardamom, a highly prized spice made from the seeds of a plant in the ginger family, is used worldwide in both cooking and baking and may also support weight loss. Unfortunately, most research on cardamom’s weight loss potential is limited to animal studies. Cardamom’s influence on weight loss in humans has yet to be fully investigated. However, one 2021 review examined some human and animal studies that had focused on cardamom in relation to metabolic conditions.
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Homemade Protein Powder Recipe
In addition to herbs and spices, protein powders can be a valuable component of a weight loss plan, particularly for maintaining muscle mass.
Homemade Protein Powder Recipe
This recipe offers a plant-based protein powder alternative using a blend of chia, hemp, and pumpkin seeds.
Ingredients:
- ¼ cup chia seeds
- ¼ cup hemp seeds
- ¼ cup pepitas (pumpkin seed kernels)
Instructions:
- Place ¼ cup chia seeds, ¼ cup hemp seeds, and ¼ cup pepitas in a spice grinder.
- Pulse just until finely ground, about 10 pulses. Transfer to a bowl.
- Repeat in 3 more batches with the remaining chia seeds and hemp seeds.
- Stir to combine.
Serving Size: about 2 Tbsp.
After it’s ground, you can stir in cocoa powder or cinnamon to try a different flavor profile. This protein powder works well in smoothies, oatmeal or baked goods like muffins and pancakes.
Nutritional Benefits:
- Hemp seeds: A complete source of plant-based protein, providing the nine essential amino acids that support cell repair and muscle growth.
- Chia seeds: Contain fiber, prebiotics, antioxidants, and omega-3s, promoting gut health and providing protein, iron, and calcium.
- Pepitas: Offer 8 grams of protein and about 14% of the Daily Value of iron per 1-ounce serving.
A serving of this homemade protein powder delivers 7 grams of protein, which is about the same as a large egg (6 grams), a ½-cup serving of beans (8 grams) or 2-ounce serving of deli meat (7 grams). Standard protein powders offer more protein per serving, ranging from 20 to 25 grams.
Advantages of Homemade Protein Powder:
- Made with ingredients you likely already have in your pantry.
- You don’t need to commit to an expensive, gallon-size container of protein powder, only to find you don’t love it.
- While sugar alternatives are safe to use, they can taste very sweet and have a distinct flavor that can be overpowering.
- Because it’s made with seeds, you get the added bonus of healthy anti-inflammatory fats, plus a generous serving of fiber-which you won’t get from a store-bought protein powder.
Protein Powders vs. Protein Drinks
Protein powders are versatile and can be stirred into liquids or foods like oatmeal or smoothies. Commercially prepared ready-to-drink protein products provide added convenience. When choosing between these options, consider their differences and how they fit into your daily routine.
| Feature | Protein Powder | Commercially Prepared Protein Drinks |
|---|---|---|
| Price | \$1 to \$2 per serving | \$2 to \$4 per serving |
| Protein content | 20 to 25 grams per serving | 15 to 40 grams per serving |
| Added features | None | Fortified with vitamins and minerals. May contain hydroxymethyl butyrate (HMB), an important amino acid |
| Added sweeteners | Unsweetened options available | Few, if any, unsweetened options available. |
Animal Protein vs. Plant Protein
Protein powders are made from various sources, including whey and egg (animal-based) and soy, rice, pea, and hemp (plant-based). Research indicates that there is no significant difference between whey and various types of plant proteins in terms of protecting muscle. The majority of commercially available protein powders, regardless of their source, supply the full array of all essential amino acids. It is advisable to experiment with different options and choose the type you enjoy the most.
Collagen vs. Whey Protein
Whey protein and collagen perform different functions in the body. Collagen may help promote the health of soft tissues such as joints, tendons, and ligaments, as well as your hair and nails. Taking 10 to 15 grams of collagen peptides a day may help to slow the progression of osteoarthritis or improve ratings of joint pain. However, unlike whey protein, collagen is considered an incomplete protein source, meaning it does not contain all the essential amino acids. As a result, it’s not as effective at preserving the size and strength of muscle tissue. In contrast, whey and other protein powders likely won’t help keep your joints healthy, but they will protect your muscles. They are both beneficial, but for different reasons.
Ingredients to Avoid
When selecting a protein powder, aim for a product that provides roughly 20 to 25 grams of protein per serving. Also, ensure that the protein powder lists all the essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Ideally, look for a product that contains 100% protein without any additives.
Other ingredients to consider avoiding:
- Multi-ingredient products: Some protein powders include additional nonprotein ingredients. Read the supplement facts or nutrition facts information to understand what’s included in a product and whether those extra ingredients are right for you.
- Sugar, sugar alcohols, and other sweeteners: Many flavored protein powders contain added sugar. If you’re on a low-sugar diet for health reasons, either look for unsweetened powders or those that contain less than 15 grams of carbohydrates per serving. Some people may experience bloating, gas, and other gastrointestinal symptoms when they consume sugar alcohols.
- Heavy metals: It’s essential to purchase products that have been thoroughly tested for purity by a third-party organization.
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