Dr. Rob Long
A super spice known for its numerous anti-cancer properties and an
impressive ability to positively influence over 586 diseases according to
peer-reviewed research from leading universities, turmeric may also be one of
the most powerful substances when it comes to healthy fat loss. Over 1,543
scientific journal entries are now centered around turmeric’s beneficial
properties, but a bounty of new research is now hitting the limelight that
demonstrates how this powerful spice can actually serve to combat unwanted fat
by conquering insulin resistance and blood glucose levels alike.
The fat-vanquishing nature of turmeric and curcumin (a compound within
turmeric that is believed to be responsible for many of its benefits) has even
generated significant interest within the mainstream medical establishment.
Looking to capitalize on the fact that turmeric is increasingly being known as
a whole body solution to a number of issues, researchers are now seeking harder
than ever to essentially ‘pharma-tize’ turmeric into a pharmaceutical-type drug
in which major drug titans can patent as sell off at a premium price to
suffering patients.
Peer-Reviewed Research Highlights the Role of Turmeric in Healthy Fat
Loss
Thankfully, you don’t need to purchase expensive patented
pharmaceutical drugs to enjoy the benefits of turmeric spice. Research is
continually finding that both inexpensive high quality liquid extracts of
turmeric as well as the actual food product itself are both readily available
and powerful obesity fighters. In one such study from the Xi’an Jiaotong
University School of Medicine, it was found that turmeric can even ‘counter’
the negative effects of a ‘junk food’ diet.
Amazingly, the study found that curcumin consumption directly decreased
levels of insulin resistance and leptin resistance — two factors heavily linked
to fat gain. In the conclusion of the research, study authors state:
“By diminishing the sediment of fat, relaxing the lymphatic return, and
refraining the apoptosis of beta cells, the curcumin might significantly
decrease the level of insulin resistance and leptin resistance caused by the
high fat diet.”
More than 13 other peer-reviewed studies have also reached similar
conclusions, finding that turmeric intake is directly associated with increased
healthy fat loss and decreased insulin issues. What’s more, the spice does not
come with the harsh side effects that come along with the use of
historically-dangerous diet drugs. Instead of resorting to such drugs, try
adding turmeric into your daily lifestyle. To make it even easier, here are
many turmeric uses and some great recipes I’ve outlined in a previous post.
One of the most common health hazards of modern time is excessive fat
deposition in the body. Being overweight (ie storage of fat) is caused when our
calories intake is higher than what is
used by the body for the metabolic processes such as breathing, regulation of
body temperature, digestion, movement and exercise. The calories that we take
in, come from the what we eat or drink. The amount of energy that is left after
the use in bodily functions is stored for the future use. This energy is stored
in liver cells as glycogen and as triglycerides in the fat tissues. The energy
imbalances may also be caused by other factors such as hormonal disorders l e,
hypothyroidism. Certain genetic disorders and medications can also cause the
weight gain.
However, it is not like being overweight which refers to weighing too
much. A person may be overweight because of extra muscle or bone or water
retention in the body.
Both result in a person having more than the recommended healthy body weight.
Apart from eating too much, obesity can be caused by excess alcohol
consumption, menopause, hypothyroidism, not exercising etc. The first step to
fighting obesity or being overweight is to start a weight loss program. This
includes following a strict diet, exercise and in some cases even surgery.
Turmeric scientifically known as Curcuma longa is one of the most
relished spice. It belongs to the family Zingiberaceae, to which many spices
belong. The rhizome of turmeric is used in the dried or fresh form in cooking,
cosmetics and traditional medicines. It has numerous bioactive compounds that
endow several medicinal benefits to this spice. The most active and versatile
of these compounds is the curcuminoids, especially curcumin.The other compounds
that are present in turmeric are volatile oils, Vitamins (B&C), Potassium,
Sodium, Iron, Omega-3 fatty acids, α-linolenic acid, proteins, carbohydrate,
fibres etc.These compounds provide turmeric with anti-inflammatory,
antioxidant, anti-microbial, analgesic, thermogenic properties and many more.
Benefits of Turmeric in Weight
loss
The diverse biological activities of turmeric can have very positive
implications on the process of weight loss. These activities not only promote
weight loss but can also help in combating the complications related to the
obesity.
1.Turmeric prevents fat accumulation and hastens fat loss
Accumulation of fat in the adipose tissues or other tissues such as
those of stomach and liver is characteristic of excessive weight and obesity. Angiogenesis
(formation of new blood vessels) in the white adipose tissue is linked to the
fat accumulation in the obese people. In order to reduce this fat accumulation
the angiogenesis in white adipose tissue needs to be targeted.
Turmeric can be useful in this. The turmeric constituent, curcumin can
prevent fat accumulation in the adipose tissues.
In a study, it has been shown to modulate the metabolic activities in
the white adipose tissues that prevent angiogenesis. This, in turn, results in
decreased fat accumulation.
Curcumin has also been found to decrease the size of adipose tissues,
i.e. lower fat accumulation in over-weight patients. The body measurements of
these patients showed significant reduction of fat. Moreover, it has been
observed that turmeric along with sulphur can prevent fat deposition and
improve the lipid profile of blood and liver in over-weight individuals.
This research means turmeric can prevent the fat accumulation in the
adipose tissues and other organs. This can be useful in avoiding further weight
gain in over-weight or obese people. Thus, this can be very helpful in managing
weight.
2.Turmeric can accelerate diet-induced weight loss
Diet is a very important component of weight management. The calories
that we consume through our diet require check in order to prevent weight gain.
Reduction of high fat diet intake and consumption of food that help in weight
loss is useful.There are several dietary products such as spices like turmeric
which assist in the diet induced weight loss.
The carbohydrate fraction of turmeric is not absorbed in the body which
is helpful in fat reduction and prevention of weight gain. Also, the dietary
fibres of turmeric help in this.
Other studies have also shown the efficacy of turmeric (curcumin) in
accelerating the weight loss induced by dietary changes. In a study, overweight
individuals were put under weight loss treatment through diet and lifestyle
interventions. Some of them did not show significant weight loss and were then
treated with curcumin. These individuals after the curcumin treatment showed an
enhanced weight loss. There was a significant increase in fat reduction and BMI
was also found to decline considerably.
3.Turmeric promotes browning of white adipose tissue
Brown adipose tissue in humans has a significant function of heat
production. This heat production comes at a cost of combustion of glucose and
lipids. This novel action of the brown tissue is gaining popularity as a
therapeutic potential against obesity. It has been observed that white adipose
tissue can undergo browning and become an energy liberating tissue instead of a
storing one.
There is a role of norepinephrine (a neurotransmitter) in the function
of the brown adipose tissue. The turmeric constituent, curcumin is found to be
a promoter of browning of the white adipose tissue. It elevates the levels of
norepinephrine which induces the browning process. This action of curcumin, in
turn, can prevent obesity by promoting the burning of accumulated fat in the
body.
4.Turmeric has thermogenic action
Thermogenesis is a metabolic process that involves burning of calories
in the body for energy expenditure. This process promotes the weight loss.Increasing
thermogenesis in the body through diet is seen as a practical and feasible
approach towards the weight management. Many dietary products such as green tea
and spices are known to promote weight loss through thermogenesis.
Ginger, another spice of Zingiberaceae family is known for its
thermogenic action. Its components gingerols and shogaols have been identified
as potent themogenic substances. 6-gingerol has been found to regulate
metabolic rates in the animal model. Turmeric also has a presence of these
components therefore, it has a potential of being a thermogenic substance.
5.Turmeric suppresses inflammation associated with obesity
Inflammation is greatly associated with obesity or excessive fat
deposition in the body. In cases of obesity, the accumulation of
pro-inflammatory substances (IL-6, TNF-α etc.) has been found. Adipose tissue
produces substances called adipokines, some of these such as IL-6 and TNF-α
have inflammatory action. In case of obesity or excess fat deposition, the
inflammatory action of these adipokines leads to the production of oxidative
stress.
This inflammatory response further leads to other diseases like
metabolic syndrome, cardiovascular disorders, diabetes etc.
Turmeric being an anti-inflammatory substance can be very effective in
targeting the inflammatory action of adipokines.
Curcumin’s antioxidant and anti-inflammatory action is known to target
the obesity associated inflammation. It down-regulates the activity of
adipokines and up-regulates adiponection (regulates glucose and fatty acids
levels) and thus decreases the oxidative stress caused by inflammatory
adipokines.
6.Turmeric has anti-diabetic action
The risk of diabetes is one of the most common among overweight or
obese individuals. Therefore, prevention of this disease becomes very
important.The antioxidant and anti-inflammatory actions of the curcuminoids,
especially curcumin have great anti-diabetic effect. These substances lower the
blood sugar levels.
7.Turmeric prevents metabolic syndrome
Metabolic syndrome is another prevalent risk factor associated with
obesity. Fat accumulation around abdomen causes metabolic changes that cause
metabolic syndrome, i.e. the risk factors that lead to coronary heart problems.
The reduction in weight can lower the risk of metabolic syndrome.
Turmeric is an efficacious agent against metabolic syndrome as well. It
lowers the cholesterol, triglyceride levels, and blood sugar levels, and
collectively acts against the condition.
Turmeric along with black seeds has been found to be very effective in
the metabolic syndrome prevention.
8.Turmeric reduces depression
Depression is another complication associated with obesity and
overweight that has detrimental effect on the patients.
Many studies have confirmed the relationship between obesity and
depression both ways, i.e. obesity can lead to depression and vice-versa.
The metabolic disturbance caused in the body by obesity is linked to
the depressive behaviour in the patients. These disturbances include
inflammatory signals, insulin resistance, and hormonal disorders.
Turmeric is known for its anti-depressant like activity. Curcumin
increases serotonin and dopamine levels that lead to a reduction of depression.
.
Dosage of Turmeric for Weight loss
The specification regarding dosage of turmeric for weight loss is not
established. Turmeric is a safe product for regular dietary use.
The bioavailability or absorption of turmeric by the body, however, is
a matter of concern.
Turmeric’s bioavailability can be enhanced by the use of Golden Paste
(black pepper and healthy oils are added to turmeric paste).
Golden Paste can be prepared using turmeric powder or fresh turmeric
root.
Turmeric consumption should be started little by little for people who
do not include turmeric in diet daily. Initially, the intake should be a
quarter to half a teaspoon per day for a week. The quantity can be raised
slowly by a quarter or half a teaspoon every week.
The quantity that is most recommendable is 1 to 2 teaspoons 2 to 3
times a day (specifically 1 teaspoon 3 times a day).
In an empty stomach, turmeric consumption should be avoided.
Turmeric consumption at the same time of as medicines is not
appropriate. Turmeric and medicine intake must be at least 3-4 hours apart.
Turmeric dosage cannot be same for everyone. It varies depending upon
the individual. The dose tolerated by one’s stomach decides the suitable amount
to be taken by the person.
Turmeric milk and Turmeric tea are some tasty alternatives for turmeric
consumption.
Dietary use of turmeric is regarded as very safe. Many cuisines use
turmeric regularly as a spice and no adverse effects have been recorded due to
its culinary use.
While using turmeric supplements, some precautionary measures are
necessary to take. (Read Side effects of Curcumin, Side effects of Turmeric)
Acid reflux may be caused by consumption of turmeric in an empty
stomach. Turmeric’s use in on an empty stomach must be avoided, as it can
result in acidity.
Curcumin in turmeric interferes in drug metabolism activity. Though
dietary turmeric should not pose any risks, if taking large doses of Golden
Paste or curcumin supplements then avoid taking it at the same time as taking
any medication. Maintain a 3-4 hour gap.
Bleeding disorder patients should not consume turmeric. Although the
dietary use of turmeric is safe in bleeding disorders turmeric supplement
should not be used. Turmeric supplements have constituents in concentrated
amounts which may result in problems as turmeric has a blood thinning activity.
Limit turmeric consumption in case of risk of gout and kidney stones.
Turmeric in large quantities can raise the risk of developing kidney stones (in
sensitive individuals). (Read Is turmeric safe in gout? Does turmeric cause
kidney stones?)
Turmeric is a stimulant of bile flow. If one is suffering from
gallstone, this may lead to bile duct obstruction, causing pain and other
problems.
Discontinue taking turmeric supplements if you are scheduled for a
surgery. It is suitable to stop using turmeric supplements around 2 weeks prior
to a surgery. Being a blood thinner, turmeric can interfere with the process of
blood clotting after a surgery.
Avoid using turmeric supplements if you are pregnant or breastfeeding .
Conclusion
Turmeric’s potential in weight loss is immense. It has a diverse range
of action that helps in weight reduction as well as prevention of fat
accumulation.
Turmeric prevents fat accumulation by its anti-inflammatory activity
and its ability to turn white adipose tissue into brown. It also increases the
rate of metabolism in the body.
Turmeric is also helpful in combating and preventing the complications
that arise due to obesity.
Moreover, depression caused by obesity or obesity triggered by
depression can be avoided by the use of turmeric.
It can be inferred that turmeric is a reasonable and feasible option
for weight loss.
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