Spices are an essential component in Indian cuisine. They are commonly used in main course meals like as curries and biryani, as well as desserts and beverages. Spices are abundant in cuisines created outside of India.
Spices brought traders from all over the world to India centuries ago. Aside from flavour and taste, spices offer a multitude of functions. Turmeric, for example, is well-known for its antimicrobial and medicinal properties.
Because of their nutritious characteristics, many spices can also help you lose weight by reducing your appetite and burning more calories.
Spices’ Nutritional Benefits
Spices have strong flavours but do not contribute significantly to our calorie intake. It’s because we only use a minimal number of them. Some spices, on the other hand, are high in protein, lipids, and carbohydrates.
Paprika, for example, is high in vitamin A. Spices include high levels of iron, minerals, magnesium, and calcium. Furthermore, most spices have antioxidant properties and contain phenolic components such as flavonoids, which aid in nutritional absorption in the body.
Spices that Promote Weight Loss
1. Cinnamon
Cinnamon contains a variety of antioxidants and anti-inflammatory substances. Cinnamon’s most well-known virtue is its ability to aid with weight loss.
Cinnamon has an appetite suppressing effect on its own. It also has the effect of increasing your metabolism. It functions as an insulin stimulant, allowing for more efficient sugar metabolization.
Insulin resistance is a key cause of increased body weight. It does not indicate that the person has diabetes; rather, it suggests that the insulin has not been digested.
If sugar is not absorbed by the body’s metabolism, it converts to fat. Cinnamon assists in the breakdown and metabolization of sugar. As a result, it aids in weight loss.
2. Cayenne Chili
This scorching hot spice is easily digested by the stomach and helps to reduce appetite. Cayenne pepper’s active ingredient aids in the reduction of harmful cholesterol, resulting in enhanced heart health. Furthermore, capsaicin in peppers has thermogenic characteristics that aid in fat burning.
According to one study, adding 1 gramme of cayenne pepper to a meal can considerably elevate core body temperature. Your body will burn more calories as a result. Furthermore, it accelerates the metabolic process.
The pace at which food and liquids are converted into energy by the body is determined by metabolic rate. When your metabolic rate rises, your body converts nutrients into energy rather than stored fat.
3. Fennel
Fennel, also known as Saunf, is a diuretic and appetite suppressor in nature. It contains a lot of vitamins A, C, and D. It has various antioxidant properties that benefit intestinal health. Improved digestion naturally leads to a healthier digestive system and weight loss.
Fennel contains a lot of fibre, which keeps you feeling full for a long time. As a result, cravings and overeating are reduced, resulting in low-calorie consumption. It eventually aids with weight loss.
Fennel helps to prevent fat storage by increasing vitamin and mineral intake. Because Saunf has diuretic properties, drinking fennel tea can help eliminate toxins from the body, leading in weight loss.
Fennel seeds are essential for increasing metabolism. A healthy metabolic rate results in a healthy and stable weight. The key to losing weight in a healthy way is to have a healthy metabolism.
Volatile oils found in fennel seeds include estragole, fenchone, and anethole. They help digestion by boosting gastric juice production. A healthy digestive system is essential for losing weight in a healthy way.
4. Fenugreek
Fenugreek contains fibre, which helps to curb food cravings. Fibre also fills you up and keeps you from overeating. Furthermore, the mucilaginous fibre in fenugreek seeds relaxes and protects the digestive system from free radical damage. As a result, digestion and food absorption increase.
Fenugreek seeds contain a high concentration of insoluble fibre, which is necessary for good digestion and aids in the evacuation of toxins. Galactomannan is also a water-soluble heteropolysaccharide found in fenugreek seeds. It aids weight loss by reducing fat accumulation.
5. Cardamom
Cardamom is a diuretic and digestive stimulant that increases metabolism and fat burning. As a result, a spoonful of this pungent spice can assist you in losing a few pounds.
By avoiding indigestion, constipation, and water retention, cardamom aids in weight loss. It includes active compounds that fight bacteria and maintain gut flora balance. It also facilitates digestion.
It also contains melatonin, which boosts the body’s fat-burning mechanism. It also aids in the removal of surplus water from the body, which is retained as urine.
In many people, the bulk of fat is stored near the belly, which increases the risk of a variety of health problems. Cardamom water helps to reduce abdominal fat storage by minimising the bulge in that area. To get the best results, put a few pods into your tea or eat them.
6. Black Pepper
Black pepper is capable of much more than just flavouring your food. Piperine, a substance present in black pepper, for example, increases metabolic activity and decreases fat storage in the body. As a result, black pepper meals such as black pepper tea can effectively prevent obesity.
Black pepper also helps the body’s inefficient vitamin absorption. It is referred to as dietary bioavailability. It also helps to increase immunity and avoid infections.
When combined with other fat-burning substances, black pepper can burn as many calories as a 20-minute stroll. It also inhibits the growth of new fat cells.
7. Garlic
This spice has fat-burning properties in addition to its powerful flavour. Garlic burns body fat by raising the body’s temperature.
Garlic is crucial for improving energy levels, which aids in calorie burning and weight loss. It actively raises the metabolic rate, assisting the body in losing weight more effectively. Garlic is also well-known for its appetite-suppressing qualities. It keeps you full for a long time, which reduces your chances of overeating.
It’s an excellent detoxifier. It aids in the clearance of toxins that have a negative impact on the digestive system. Garlic also has a number of other health benefits, including as lowering blood pressure, reducing inflammation, and preventing heart disease and osteoarthritis. As a result, you should incorporate garlic into your usual diet.
8. Turmeric
Turmeric is a well-known immunity-boosting plant that can also help you lose weight. It also has a number of fat-burning properties. It improves digestion and has a high fat-burning capacity. It also contains curcumin, a substance that helps to increase the body’s metabolic rate simply by increasing core body heat.
Curcumin lowers inflammatory markers associated with obesity. Overweight and obese people have greater levels of these indicators. As a result, this chemical can assist you in losing weight, inhibiting fat tissue formation, preventing weight gain, and improving insulin sensitivity.
Enjoy your healthy diet by adding turmeric powder to your curry or beverages.
9. Astragalus
It is one of the most beneficial spices for losing weight. This herb can aid digestion and boost metabolism. Antioxidants, anticonvulsants, and antimicrobial properties are found in the herb.
Ashwagandha aids in the reduction of stress, which is one of the primary causes of weight gain in the modern era. Various bodily concerns, particularly for women, induce stress.
An irregular menstrual cycle, acne, pimples, and bloating are a few of these issues. It directly raises the body’s cortisol level, resulting in stress. Weight gain is frequently caused by stress and high cortisol levels.
Ashwagandha decreases the negative effects of cortisol on the body and general wellness. It lowers your appetite and hence aids in weight loss.
Ashwagandha is abundant in antioxidants, which are essential for weight loss and overall health. They increase metabolic rate, reduce inflammation, and aid in the burning of stored fat in the body.
10. Guggul
Guggul is a medicinal herb derived from the resin of the Commiphora Mukul tree. According to one study, guggul can aid with weight loss and thyroid function. Furthermore, taking a guggulsterone phosphate supplement with regular exercise results in a significant decrease in body fat mass.
This Ayurvedic herb is often used to treat and control high cholesterol. Furthermore, ayurvedic medicines are well-known for assisting people in losing weight and living better lifestyles.
Guggul contains plant steroids known as guggulsterone, which aid in the reduction of cholesterol and triglycerides. According to research, guggulsterone can assist boost thyroid health, which means it can help the body’s natural ability to balance metabolism. The primary function of the thyroid is to regulate your metabolism.
The process through which your body turns food into energy that it can use to function is referred to as metabolism. T4 and T3 hormones are produced by the thyroid to control metabolism.
These hormones are in charge of informing the cells of the body about how much energy they should ingest. When these hormones are not properly released, all nutrients are stored in fat. As a result, it promotes to weight gain even more.
Spices in Healthy Recipes
Chicken with Asian Jalapeos
4 servings
Ingredients
1 tbsp cold pressed coconut oil or homemade ghee
12 kg boneless chicken breast pieces
freshly ground black pepper and kosher salt
1/2 teaspoon sesame seeds
2 tbsp chopped fresh cilantro leaves
1 tbsp cornstarch
1/2 cup honey
2 cloves garlic
1 lemon (juice)
2 tbsp sodium soy sauce
1 tbsp apple cider vinegar
1 teaspoon sesame oil
1 jalapeno
Method
- In a skillet, heat the vegetable oil over medium heat.
- Season the chicken with salt and pepper. Cook the seasoned skillet in the skillet for 4 to 5 minutes, or until brown.
- Then, in a separate bowl, combine cornstarch and one tablespoon water.
- In a small frying pan over medium heat, combine honey, garlic, lemon juice, soy sauce, apple cider vinegar, sesame oil, and jalapeno.
- Boil it, then reduce the heat and stir in the cornstarch mixture until it thickens—mix in the chicken.
- Garnish with sesame seeds before serving.
Raw Chocolate Mousse with Spices
4 servings
Ingredients
30g raw cashews
2 tbsp raw cocoa
1 ripe avocado
1 frozen banana
2 tbsp raw organic honey
1/2 teaspoon cayenne pepper
1/2 teaspoon ground ginger
1 teaspoon of sea salt
Method
- Soak the cashews in water for 10 to 12 minutes to soften them.
- In a blender, combine the soaked cashews, cocoa, avocado, banana, honey (or maple syrup), cayenne pepper, ginger, and salt and blend until smooth and thick.
- If it becomes too thick, add more water.
- Chill before serving.
Spices: The Best Ways to Use Them
Spices have so many health benefits that it’s a good idea to include them in your daily diet. Furthermore, you can employ them in a variety of ways to support good health.
Cooking is the simplest method to include spice into your diet. Spices are available in whole, ground, and blended forms at the market. You can use individual spices or add considerable amounts of mixed spice to food when cooking to increase the taste and nutrient content.
Spices can also be used as preservatives. You can, for example, use them to lengthen the shelf life of cooked meals. Pickles are a prime illustration of this.
Spices can be used as home remedies to treat a variety of minor health issues. Make face packs using turmeric, nutmeg, and cinnamon, for example, to treat acne and obtain glowing skin. Turmeric paste can also be used to treat minor scrapes and bruises. Furthermore, it contains antimicrobial qualities that help to cure wounds quickly.
Precaution
Spices are good for your health. They are generally safe to ingest on a daily basis without producing major harm. Individual sensitivities to different spices, on the other hand, can be detrimental if you ingest spiced foods or drinks that aren’t properly prepared or maintained. As a result, you should limit your spice usage.
Overeating spicy or hot foods can cause nausea, stomach discomfort, and diarrhoea. It is because spicy foods induce large body heat, which destroys the healthy bacteria and stomach wall.
Furthermore, contact with spicy spices has the potential to cause contact dermatitis or red, itchy rashes. Spices with a high heat content, such as cinnamon and nutmeg, are more prone to induce it.
Furthermore, several spices might cause blood thinning and the development of haemorrhoids when combined with certain medicines. Fortunately, they are extremely rare, and the benefits of spices mask the minimal adverse effects.
Conclusion
Although spices significantly inhibit hunger, they should not be used excessively. Instead, make wise decisions and you’ll lose weight naturally.
Also, when buying spices, make sure they’re pure and safe, especially if you’re buying spice blends or powdered spices for ingestion.
Also Read – 10 Magnesium Rich Foods You Should Eat
Frequently Asked Questions (FAQs)
Q. Which spices are beneficial to one’s health?
A. Cinnamon, fennel, fenugreek, and turmeric are all good for you. Fennel is a natural diuretic and appetite suppressant, and cinnamon is high in antioxidants and anti-inflammatory compounds that aid with weight loss.
Simultaneously, the fibre in fenugreek helps to suppress food cravings while also improving digestion and meal absorption. Turmeric also aids in weight loss and immunological enhancement.
Q. What effect do spices have on your body?
A. Spices provide various health benefits as well as a delightful flavour and scent to your cuisine. As a result, you should incorporate them into your usual diet. They help with weight loss, lower food cravings, improve digestion and meal absorption, and are also used to boost immunity and thyroid function.
Q. What spices help you feel more energised?
A. Several spices can help you feel more energised. Ginseng, for example, contains ginsenosides, eleutherosides, and ciwujianosides, all of which have energy-boosting properties. Furthermore, spices such as cinnamon, cumin, and cloves might help you feel energised throughout the day.
Q. Which spice promotes heart health?
A. Cinnamon has anti-inflammatory effects. It aids in the reduction of blood cholesterol and triglyceride levels. Cayenne pepper also includes capsaicin, which helps decrease blood pressure and keep blood flowing freely throughout your body. Garlic, pepper, coriander, ginger, turmeric, and cinnamon are just a few of the spices found in Indian cuisine that aid promote heart health.
Q. Is it safe to eat dried spices?
A. Dried spices with high ORAC values, such as cloves, cinnamon, and black pepper, do contain antioxidants. A teaspoon of these spices equals around a cup of blueberries or strawberries. Furthermore, dried spices have a high nutritional content, which benefits the body.
Q. Is it healthy to eat chilli?
A. Chilli contains up to seven times the vitamin C value of an orange. As a result, it has a number of health benefits. For example, it aids in the relief of headaches, muscular, joint, and nerve discomfort, as well as the treatment of nasal congestion.
Q. What spice is used to unblock arteries?
A. Turmeric is an anti-inflammatory ingredient that helps keep arteries clear of obstructions. This is due to the curcumin in turmeric. It aids in the reduction of inflammation, which is a major cause of arterial hardening.