Turmeric probably tops the list of the most popular foods and spices for improve overall health. Among us, turmeric lattes may be a novelty, but turmeric is an ancient medicine in Asia. It is the main ingredient in curry and many Ayurvedic medicines (traditional Indian medicine).

Modern science has confirmed that it is a powerful anti-inflammatory and antioxidant with multiple benefits for the body. A recent study suggests it may even help you lose weight.

Is turmeric good for weight loss?

Turmeric contains bioactive compounds called curcuminoids, of which the most active is curcumin, the polyphenol responsible for the yellow color of turmeric. Curcumin helps control several inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia, and according to recent research, it may also help with weight loss.

Several animal studies indicate that curcumin can limit weight gain and improve insulin sensitivity. When the body is sensitive to insulin, it easily uses glucose as energy for bodily functions and stores it as glycogen in the muscles and liver for later use.

A 2013 report on «Curcumin and obesity» reveals that the polyphenol suppresses chronic inflammation in body adipose tissue. These chronic inflammation problems are typically found in overweight or obese people.

Curcumin along with piperine can reduce body fat

Taking turmeric along with black pepper, which contains piperine, improves curcumin absorption by almost 2,000 percent and the combination can also help with weight loss.

In 2018, a work with animals published in Nutrition & Metabolism Specifically, it was found that the combination of curcumin and piperine stimulates the loss of body fat and suppresses markers of inflammation typically related to a high-fat diet. That’s why maybe turmeric and black pepper are a good combination to lose weight.

While these studies show promising results linking curcumin to body weight, human studies are required to fully understand its effects on weight loss.

How much turmeric should I take daily to lose weight?

There is no scientifically proven recommendation on how much turmeric you can take daily and especially for weight loss.

Turmeric can have adverse effects in some people, such as nausea and skin irritations. The World Health Organization (WHO) considers a dose of 3 mg of curcumin per kilogram of body weight a day. Taking into account that curcumin constitutes a maximum of 5% of turmeric, the dose of spice would be 60 mg/kg of body weight. For a person of 70 it would mean almost 5 g per day.

If you suffer from a liver or kidney condition, it is advisable to consult your doctor before taking a very high dose of turmeric or a curcumin supplement daily.

On the other hand, keep in mind that curcumin is fat-soluble and can be better absorbed when consumed with a fatty food (and, as we said, with black pepper). You can combine it with coconut oil, olive oil or another fatty source that seems appropriate to you.

Turmeric milk for weight loss

Turmeric, a staple in Indian cuisine, is often added to curries and dals (lentil-based dishes). Also added to warm milk (you can use almond milk or any other vegetable milk) and it is enjoyed as a hot drink as a home remedy for colds.

For the turmeric milk you prepare to help you lose weight, you must take the following into account:

• Avoid adding sweeteners to your turmeric milk as jaggery, sugar or honey as they all have a high glycemic index and will cause a sugar spike. Sweeten it with some estiva, erythritol or xylitol.
• Don’t drink turmeric lattes bought in coffee shops: They have too much fat and sugar.
• If you prepare your turmeric milk with oatmeal or rice drink You’ll need to sweeten it less because these drinks are already naturally sweet. It will also be very delicious if you prepare it with almond milk, it is not as sweet but has more body and flavor.
• Try combining turmeric with a pinch of freshly ground black pepper and a few slices of fresh ginger. This combination will warm you up, since they have a high thermogenic effect.