In the pursuit of a healthier lifestyle, many individuals explore various avenues to support weight loss. While a nutritious diet and regular physical activity remain the cornerstones of any successful weight management plan, certain herbs and spices may offer additional support. These natural ingredients have been shown to possess properties that can fight cravings, boost fat burning, and ultimately contribute to weight loss. This article delves into 13 herbs and spices that have garnered attention for their potential weight loss benefits.
Harnessing the Power of Herbs and Spices
Herbs and spices have long been recognized for their ability to enhance the flavor of food without adding extra calories, sugar, sodium, or other undesirable components. Beyond their culinary applications, these natural wonders can deliver a surge of health benefits with minimal risk of adverse effects when used as seasonings or flavoring agents.
1. Fenugreek: Appetite Control and Waist Circumference Reduction
Fenugreek, a common household spice derived from Trigonella foenum-graecum, a plant belonging to the legume family, has been studied for its potential to control appetite and reduce food intake, thereby supporting weight loss.
A 2023 systematic review, building upon previous findings on cardiometabolic risk factors, expanded its analysis to waist circumference and blood pressure. The review found that administering fenugreek could positively affect waist circumference, among other benefits.
Another review analyzed research that investigated fenugreek supplementation on high-fat-fed rats. It concluded that fenugreek has a positive potential effect on weight loss, with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by the fenugreek, which helps control appetite.
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2. Cayenne Pepper: Metabolism Booster and Hunger Suppressant
Cayenne pepper, a type of chili pepper, is popularly used to add a spicy kick to dishes. It contains capsaicin, a compound that gives cayenne pepper its signature heat and provides numerous health benefits.
Research suggests 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, one 2016 study concluded that the effects of capsaicin on satiety may be more the result of gastrointestinal distress rather than an increase in the hormones that influence feelings of fullness.
3. Ginger: A Versatile Spice with Weight Loss Potential
Ginger, a spice made from the rhizome of the flowering ginger plant, Zingiber officinale, is often used in folk medicine as a natural remedy for a wide variety of ailments. Some research indicates that ginger could also aid in weight loss.
A 2024 review and meta-analysis examined 27 studies that analyzed the effects of ginger on weight loss. The researchers concluded that ginger supplementation can reduce body weight, body mass index, and body fat percentage. However, they add that more high-quality trials are needed.
4. Oregano: Carvacrol and its Impact on Fat Synthesis
Oregano, a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary, and sage, contains carvacrol, a powerful compound that may help boost weight loss.
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A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that many in vivo and in vitro studies confirmed the positive benefits of these oils on obesity-related conditions and their effects. 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 very limited. Human-based studies are lacking in particular.
5. Ginseng: A Staple in Traditional Chinese Medicine
Ginseng, a plant with health-promoting properties, is often considered a staple in traditional Chinese medicine. It can be categorized into several different types, including Korean, Chinese, and American, all of which belong to the same genus of ginseng plants.
Many studies have suggested that this powerful plant could aid in weight loss. One small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition. An animal study reported that ginseng helped lose weight by changing fat production and slowing fat absorption.
However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.
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6. Caralluma Fimbriata: Serotonin and Appetite Regulation
Caralluma Fimbriata is an herb that is often included in many diet pills. It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite.
One 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. More recent research would help confirm these findings.
7. Turmeric: Curcumin and its Potential Effects on BMI
Turmeric, a spice revered for its flavor, vibrant color, and potent medicinal properties, owes most of its health benefits to curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to 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, it's important to keep in mind that 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: Piperine and its Weight-Lowering Effects
Black pepper, a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India, contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.
One 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.
9. Gymnema Sylvestre: Reducing Sugar Cravings
Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels. However, some research shows that it may also benefit those looking to lose weight.
It contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings. In fact, one 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: Stabilizing Blood Sugar and Reducing Appetite
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. Can be mixed with nutmeg, cinnamon, cloves, and ginger for a homemade curry blend or tea.
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: Chlorogenic Acid and Weight Loss
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: Accelerating Weight Loss and Fat Burning
Cumin, a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family, is well known for its distinct nutty flavor and is also packed with 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: A Prized Spice with Potential Weight Loss Benefits
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.