Spice it up: 8 healthy spices that assist in weight loss
Spices are true all-rounders: they are natural and low in calories, and enhance the flavor of a dish and also bring some health benefits.
For all declining consent to a well-seasoned food is worth triple.
These eight spices are not only healthy and add spice to each meal, but also help to lose weight.
1. Cayenne pepper
That spicy food stimulates the metabolism and therefore has a supportive effect in losing weight has, is not a particularly good gehütetet secret. Cayenne pepper can, however, still more than that!
The active substance contained Capsaicin leads to a rapid saturation effect and stimulates thermogenesis. That means that when you eat is produced by metabolic processes heat – and the boosts the calorie consumption.
A study even showed that the regular Season with the red pepper led to a significantly reduced intake of calories and fat from the consumed food.
This effect – so a different study showed that is not particularly hard to find for people who are spicy food used.
Thus, the sharpness fails, however, to the stomach or other negative effects should the recommended daily dose of 0.9 g (this corresponds to about a ¼ teaspoon) is not exceeded.
2. Turmeric
Turmeric is especially known for its use in curry spice blends, and gives the characteristic yellow color.
In addition to its numerous health benefits, a new study suggests now is the effect of turmeric on weight loss, reduction in BMI and reduction in waist circumference.
When cooking with turmeric, you should not exceed a dose of 0-3 mg per kilogram of body weight per day. This corresponds to about ½ to 1 teaspoon.
In combination with black pepper turmeric is especially good, as this facilitates the absorption of the active ingredients.
In addition to the normal use of the spice in curries, you can enjoy turmeric in Porridge.
In quite a different way, you experience a spice in Golden milk, a spice milk, which has conquered in the last years of the Coffee Shops in the storm. The basis for the mixture can be in addition to cow’s milk, any kind of plant milk.
3. Ginger
Ginger is considered to be magic, especially in the case of colds because it boosts the immune system. In addition, a study was able to show that the small tuber can also help you lose weight.
This is due to the positive effect of ginger on blood glucose levels is especially. If this falls too low, this leads to food cravings. Ginger is therefore regarded also as an appetite suppressant.
Especially popular ginger is in tea, but the tuber has the great advantage that it adapts to both sweet to savoury – for example, in pan with vegetables or soups – good.
Also, ginger should be consumed in moderation, four grams you should not exceed on the day.
4. Cumin (Cumin)
Cumin proved in a study conducted with obese women, as a crucial to weight loss, reduction of BMI and fat mass as well as reduction of waist circumference.
In addition, a positive effect on cholesterol and Triglyceride levels could be detected.
Its versatile applicability in the design of dishes cumin power on top of that attractive: Whether in vegetable dishes, Curries, Dressings, or to Spice up a Guacamole – cumin is a go-to.
Extra plus: cumin makes a flatulent food, such as lentils or legumes, friendly.
5. Mustard seeds
Mustard stimulates proven to the metabolism, by as much as 25 percent. This effect also holds up to seven hours after consumption of the small seeds.
Warning: Quite so strong the effect is in a mustard sauce. The values refer to the pure seeds or the powdered Form, found in the spice rack.
Nevertheless, it is worth also mustard preparations to integrate especially grainy and pungent mustard in your meals.
On the Sandwich, in a salad, or in sauces this is because the mustard compared to Ketchup or Mayonnaise, with just three to five calories per teaspoon quite a few calories saved.
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6. Cinnamon
Cinnamon is one of many – especially in the morning during Breakfast – just. In coffee or Porridge, it can enrich the way to Start the day enormously, because it is regulated reflects the blood sugar and the release of Insulin is reduced.
Both has a positive effect on a long-lasting saturation.
This effect is particularly in people with Diabetes is relevant, but also helps those who have no health limitations.
In addition to the better-known varieties, Ceylon cinnamon, there is also the Cassia cinnamon, which you should be a little more economical to use. With up to a teaspoon per day, you can do both nothing wrong.
Tip: Especially delicious it tastes, fresh fruit, for instance Apple or blood orange slices – sprinkle with a little cinnamon.
7. Black Pepper
The power of active substance of black pepper to the true all-rounder, is called piperine.
This not only has a positive effect on the immune system and has anti-inflammatory, but as a study was able to demonstrate influence on weight reduction and the cholesterol – and triglyceride values.
It is surprising that these effects occur independent of food intake and appetite. Thus, one eats the same amount and, still, takes!
To include pepper daily in the meals for many, it is already a matter of course.
In spite of the findings about the positive effects in losing weight you should be when Season with pepper, however, excessive. Too much can beat – as is the case with most of the hot spices – namely, on the stomach.
8. Rosemary
Also, rosemary is thought to assist with weight loss. In one study, a connection between the gift of the herb and a reduced increase in fat mass and a higher weight loss was observed.
These findings need to confirm it through further research.
Of the day you should not consume more than four to six grams of the dried herb.
In addition to the popular rosemary-potato to find the spice in the chicken dishes, as well as in combination with, for example, pumpkin or eggplant.
Sources
- Westerterp-Plantenga MS, Smeets A, Lejeune MP. Sensory and gastrointestinal satiety effects of capsaicin on food intake. Int J Obes (Lond). 2005;29(6):682-688. doi:10.1038/sj.ijo.0802862
- Ludy MJ, Mattes RD. The effects of hedonic ally acceptable red pepper doses on thermogenesis and appetite. Physiol Behav. 2011;102(3-4):251-258. doi:10.1016/j. physbeh.2010.11.018
- Akbari M, Lankarani KB, Tabrizi R, et al. The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2019;10:649. Published 2019 Jun 12. doi:10.3389/fphar.2019.00649
- Najmeh Maharlouei, Reza Tabrizi, Kamran B. Lankarani, Abbas Rezaianzadeh, Maryam Akbari, Fariba Kolahdooz, Maryam Rahimi, Fariba Keneshlou & Zatollah Asemi (2019) The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials, Critical Reviews in Food Science and Nutrition, 59:11, 1753-1766, DOI: 10.1080/10408398.2018.1427044
- Roghayeh Zare, Fatemeh Heshmati, Hossein Fallahzadeh, Azadeh Nadjarzadeh, Effect of cumin powder on body composition and lipid profiles in overweight and obese women, Complementary Therapies in Clinical Practice, Volume 20, Issue 4, 2014, Pages 297-301, ISSN 1744-3881, https://doi.org/10.1016/j.ctcp.2014.10.001.
- Henry CJ, Emery B. Effect of spiced food on metabolic rate. Hum Nutr Clin Nutr. 1986;40(2):165-168.
- Kirkham S, Akilen R, Sharma S, Tsiami A. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes Obes Metab. 2009;11(12):1100-1113. doi:10.&/j. 1463-1326.2009.01094.x
- Shah SS, Shah GB, Singh SD, et al. Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats. Indian J Pharmacol. 2011;43(3):296-299. doi:10.4103/0253-7613.81516
- Harach T, Aprikian O, Monnard I, et al. Rosemary (Rosmarinus officinalis L.) leaf extract limits weight gain and liver steatosis in mice fed a high-fat diet. Planta Med. 2010;76(6):566-571. doi:10.1055/s-0029-1240612
Kimberly Papenthin
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