Does turmeric help you lose weight?

Turmeric, scientifically known as Curcuma longa, is a perennial herbaceous plant belonging to the Zingiberaceae family, the same family as ginger. Native to Southeast Asia, and more specifically India, turmeric has been cultivated for thousands of years for its many culinary and medicinal uses.

Turmeric grows mainly in tropical and subtropical regions. The world's largest producers are India, China, Indonesia, and the Philippines. The rhizome of the plant, which is the underground stem, is the most commonly used part. This rhizome is harvested, boiled, dried, and then ground to produce a characteristic yellow-orange powder.

Turmeric plays an important role in Indian culture and cuisine. It is a key ingredient in many traditional dishes, and its golden hue makes it a prized natural dye. In addition, it has an essential place in Ayurvedic practices, where it is used for its therapeutic properties.

Turmeric rhizome contains a group of substances called curcuminoids. But the one responsible for the main properties of turmeric is curcumin.It is also the most abundant substancein the rhizome. 

It should be noted that curcumin is unfortunately poorly bioavailable, meaning that it is only poorly absorbed by the body. This is why obtaining significant health benefits from ingesting turmeric requires consuming large quantities of it... which is not necessarily recommended.

However, it is possible to improve the bioavailability of curcumin through the intestinal barrier using processes employed by manufacturers (such as adding black pepper extract).

There is no miracle food for weight loss, and the best solution remains a combination of calorie deficit, a balanced diet, and regular physical activity. Certain foods can support weight loss, such as Nopal or Konjac. As we have seen, turmeric has many virtues. Its impact on weight loss has been the subject of extensive research. The results are promising, but require further study. 

The following results are taken from scientific literature, but do not constitute authorized health claims. They are provided for informational purposes only. 

The curcumin contained in turmeric has antioxidant properties that are beneficial for weight loss. Oxidative stress plays an important role in the pathophysiology of weight gain by altering the concentration of molecules involved in inflammation (associated with a large number of adipocytes), which could suggest that turmeric may be beneficial for weight loss. A meta-analysis (Akbari, 2019) reviewing the results of more than 1,100 studies concluded that curcumin consumption in patients with metabolic syndrome and related disorders was correlated with a significant reduction in BMI and weight, as well as improved leptin levels (a hormone that regulates appetite and metabolism, often referred to as the "satiety hormone").

Turmeric aids digestion and promotes better digestion. It prevents digestive problems and calms potential digestive inflammation to optimize the assimilation of nutrients ingested during meals and also ensure proper elimination. The curcumin it contains also balances the intestinal flora by reducing the presence of pathogenic strains in the intestine and promoting the growth of "good bacteria."

Turmeric acts on fat metabolism. It has a choleretic action (acts on bile secretion in the liver) to optimize the digestive process, particularly for fats, including dietary cholesterol. This property is mainly due to curcumin.

Turmeric can be taken fresh, powdered, decocted, infused or as a food supplement. We advise you not to exceed 3g of turmeric per day.

To optimise its absorption, you can add turmeric to your dishes with a little pepper or a fat (carrier oil, butter, milk, etc.).

Here are a few ideas for recipes based on this spice that you can make for yourself as you lose weight: