Oats are a nutritious, fiber-rich whole grain that make an excellent base for a healthy breakfast. They provide sustained energy, aid digestion, and help regulate blood sugar levels. Adding spices to your oats not only enhances their flavor but also offers health benefits, particularly for boosting metabolism.
Certain spices have thermogenic properties, meaning they can help increase the body’s fat-burning efficiency. Incorporating these metabolism-boosting spices into your morning oats can support weight management and overall health while adding a burst of flavor to your meal.
We checked in with Catherine Gervacio, a registered dietician and nutrition writer for Living.Fit, to learn about four spices you should add to your oats for a boosted metabolism. She revealed that ginger, black pepper, saffron, and nutmeg are the ones to consider. Read on to learn their full benefits!
1. Saffron
Saffron has been shown to aid in weight management by helping regulate appetite and reduce cravings, which can prevent overeating and promote a balanced diet. It may also improve mood, potentially reducing stress-related overeating.
"This is an expensive spice, but can also be added to oats! Saffron can help curb appetite and prevent overeating, which indirectly supports weight management. It also contains antioxidants that support metabolic health," Gervacio states.
She says, "Soak a few saffron strands in warm water or milk for 5-10 minutes, then stir the infused liquid into your oats while cooking. This adds a subtle floral flavor to your oatmeal."
2. Nutmeg
Nutmeg contains compounds like myristicin, which have been found to aid digestion by stimulating digestive enzymes. Improved digestion helps the body break down food more efficiently, potentially supporting metabolic processes.
"Nutmeg can aid digestion and improve fat metabolism. Its essential oils also promote detoxification, which may contribute to metabolic health," she reveals.
3. Black Pepper
Black pepper has the presence of piperine, and piperine enhances metabolic performance by increasing the body's ability to burn calories and fat. It also promotes the absorption of nutrients from other foods and spices, such as curcumin from turmeric, further aiding metabolism.
"It has an active compound called piperine to help improve digestion and nutrient absorption, potentially enhancing fat metabolism. Add black pepper to oats by sprinkling it on top," she notes.
4. Ginger
Adding ginger spice to your oats can help boost metabolism due to ginger’s thermogenic properties. Ginger contains compounds like gingerol and shogaol, which have been shown to increase the body's temperature and stimulate fat burning.
"This brings a lot of flavor to oats and provides thermogenic effects, which can raise body temperature and boost calorie expenditure. It also supports digestion and can help in fat breakdown," she says.
