While healthy weight loss is the result of a dedicated, mindful journey, and often not overnight, it is possible to encourage faster weight loss by reevaluating your diet and adding more nutrient-rich foods to your daily menu (rather than taking more food away!) We checked in with registered dietitians and other health experts to learn more about three spices— ginger, cinnamon and turmeric— and their many weight loss and overall health benefits. Read on for tips, suggestions and insight from Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, Sara Chatfield, MPH, RDN, registered dietitian and nutritionist at Health Canal, Dr. Ben Schuff, ND, LDN, Director of Naturopathy & Nutrition at BIÂN, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
Ginger
Ginger is unique to inflammation, Best says, in that it "contains compounds known as gingerols and shogaols." These compounds create an antioxidant effect in the body, she notes, that "reduces free radical damage in the body." This damage leads to an increase in oxidative stress that can both cause and exacerbate obesity. "This damage occurs at a cellular level," Best explains, and once those damaged cells replicate the body's natural processes, those that maintain homeostasis can become disrupted, leading to "decreased metabolism, energy, and more.” Ginger is a very powerful spice in encouraging weight loss and providing energy, Chatfield agrees. "Ginger root can be found fresh in many grocery stores now as well as powdered in the spice aisle, and can be used in both savory or sweet foods," she notes. Ginger, Chatfield adds, is well known for its ability to help with nausea, and it "provides a natural enzyme which may help with nutrient absorption, and some research has also suggested that it can aid weight loss."
Cinnamon
Schuff dubs cinnamon to be a "versatile ingredient" that has been used successfully as an "adjunctive treatment of type 2 diabetes and metabolic disease by improving blood sugar management." Its proposed mechanism of action, he says, is to help with the "hormone insulin and its receptor sensitivity to better manage blood sugar in the body." In this way, incorporating cinnamon regularly in recipes, Schuff says, can help support metabolism, especially in those with metabolic risk factors determined by a doctor. Richards agrees, and gives one clever way to insert cinnamon into your diet every day— adding it to your morning cup of joe or tea. "Adding cinnamon to your coffee doesn't have to be a seasonal tradition and the benefits may have you making it a common occurrence," Richards explains. Cinnamon, she adds, boosts thermogenesis in the body, "which in turn results in more calories burned."
Turmeric
Turmeric root containins one "very beneficial compound, curcumin," Chatfield says, which has also "been linked with reduced inflammation and improved digestion." Preliminary research also suggests, Chatfield notes, that it "may increase weight loss." This spice is common in Indian dishes, she adds, but "can be used in many other savory dishes to add color and flavor," or also taken as a tea. "Turmeric is easiest to find and use in powdered form," she recommends, "combining it with black pepper may improve the absorption of curcumin."
