Health benefits of turmeric water: Drinking it on an empty stomach in the morning helps boost metabolism, improve digestion, and support fat loss (Image: Canva)
Losing those extra kilos is a gradual process that involves a balanced diet, regular exercise, and lifestyle changes. Along with these, some herbs and natural remedies may offer additional support by boosting metabolism, improving digestion, or controlling appetite. Among these, turmeric water is a popular option for those looking to lose weight.
According to multiple studies, turmeric helps reduce inflammation and may aid in fat loss. When mixed with warm water and a dash of black pepper, turmeric water may improve digestion, boost metabolism, and support fat breakdown.
Turmeric, also known as haldi, contains curcumin, its primary active compound, which has various health-promoting properties. Research suggests that curcumin may help manage weight through several mechanisms, including:
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Anti-inflammatory effects: Chronic inflammation is often linked to obesity and metabolic disorders. According to a study in PubMed, curcumin’s anti-inflammatory properties may help reduce this inflammation, and also aid in weight loss efforts.
Metabolic improvement: Some studies suggest that curcumin can improve metabolic profiles by reducing body mass index (BMI), weight, and waist circumference. A meta-analysis published in the National Institutes of Health (NIH) shows that curcumin intake significantly decreased these parameters, showing its possible role in weight management.
Improved insulin sensitivity: Curcumin has been shown to boost insulin sensitivity, which is crucial for regulating blood sugar levels and preventing fat accumulation. Improved insulin sensitivity can facilitate more effective weight control.
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Here are some effective ways to add turmeric to your every diet and support weight loss:
Turmeric water: It is a simple way to include this spice in your diet for weight loss. Mix a teaspoon of turmeric powder with warm water and a dash of black pepper. Drinking it on an empty stomach in the morning helps boost metabolism, improve digestion, and support fat loss.
Turmeric tea: Brew a warm cup of turmeric tea by adding a teaspoon of ground turmeric to hot water, along with a pinch of black pepper. The piperine in black pepper improve the bioavailability of curcumin, turmeric’s active compound, by up to 2,000%, thus ensuring your body absorbs it more effectively.
Golden milk: Make a comforting drink by mixing turmeric with warm milk (dairy or plant-based), honey, saffron, and a pinch of black pepper. This traditional remedy, called haldi doodh or golden milk, is packed with antioxidants and helps fight inflammation. Black pepper boosts the absorption of curcumin, the active ingredient in turmeric, while warm milk makes it soothing and relaxing.
Culinary uses: Add turmeric to soups, stews, curries, and rice dishes. The spice offers health benefits such as reducing inflammation and providing antioxidant effects. Combining turmeric with black pepper in recipes can further boost curcumin absorption, maximising its benefits
Precautions:
Turmeric is generally safe, but it’s important to take precautions. If you have any health conditions or take medications, consult a doctor before adding turmeric supplements to your routine. Stick to moderate amounts, as too much turmeric may cause stomach discomfort or interfere with certain medicines.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis