Spices are not only the soul of cuisine but can also become a silent ally on the journey to lose weight and improve health. More and more scientific studies have proven that certain spices can have a positive impact on metabolism, reduce hunger and support fat burning. Here are 9 certified spices that can bring this effect.
cayenne
cayenne pepper contains capsaicin, a compound that brings a spicy taste. According to Dr. Richard Mattes, professor of nutrition at Purdue University (USA): "Capsaicin not only helps create a feeling of fullness but also promotes thermogenesis, the phenomenon of the body burning energy to produce heat". Some studies show that capsaicin can help increase calorie burning and reduce food intake in the short term.
Garlic
Garlic contains allicin, a sulfur compound that can help regulate fat in the body. A study on women with polycystic ovary syndrome shows that garlic supplementation can reduce weight and waist circumference. However, nutritionist Kayla Girgen notes: "The effect of garlic depends on the dosage and processing method."
Curry grass
fenugreek is high in fiber, which helps control hunger and reduce snacking. A study published in Clinical Nutrition Research shows that consuming curry herb extract can help increase satiety and reduce potential food intake.
Black pepper
Piperine, a compound in black pepper, is said to have the effect of preventing the formation of new fat cells. Human research shows that piperine can increase satiety and reduce cravings, although more evidence of a long-term mechanism is needed.
Cinnamon
Cinnamaldehyde, the main ingredient in cinnamon, has the ability to regulate blood sugar levels, thereby controlling appetite. Supplementing cinnamon for more than 12 weeks helps lose weight, BMI and visceral fat, especially in people with BMI over 30.
Turmeric
Curcumin, the main active ingredient in turmeric, has been shown to support weight loss when combined with a healthy lifestyle. Dr. Parveen Bhatti from the Fred Hutchinson Cancer Research Center (USA) said that curcumin can help "improve metabolism in people with metabolic syndrome".
Ginger
Many studies show that ginger can reduce body weight, waist circumference and cravings. Taking ginger for 12 consecutive weeks helps control body mass index and fasting blood sugar levels.
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A study in Iran found that people who consume fennel and lemon lose a significantly more weight than those who consume pharmaceuticals. In addition to weight loss, they also reduce body fat and improve the lean-fat ratio.
Cardamom
Cardamom has not been widely studied in humans, but animal studies show that it can regulate appetite and reduce fat mass. Nutritionist Katherine Zeratsky (Mayo Clinic) noted: "Although the outlook is positive, cardamom needs to be studied more deeply in humans to confirm its weight loss effectiveness".
