Ever thought about how adding a little spice to your meals could help you shed some pounds? Indian curry spices aren’t just about flavor—they might also offer some surprising health benefits that can aid in weight loss. Let’s explore five ways these spices could help you on your journey.
The study behind these findings involved test meals made with a carefully measured blend of curry spices. This mix included dried powders of turmeric, coriander seeds, cumin seeds, amla (dried Indian gooseberry), cayenne pepper, cinnamon, and clove. These were mixed in a specific ratio of 8:4:4:4:2:1:1, respectively.
Participants consumed two different doses of the spice mix—6 grams and 12 grams—along with white rice, with 100 grams of available carbohydrate in each meal. Of course, a no-spice control was used as well. This setup ensured that the test meals mimicked real-world conditions while highlighting the impact of the spices on metabolic responses.
1. Boosting a Natural Appetite-Control Hormone
Did you know certain spices can make you feel fuller naturally? A study from the Polyspice Study published in The American Journal of Clinical Nutrition found that this blend of spices common in Indian curry can increase levels of GLP-1, a hormone that helps control appetite. GLP-1 is responsible for signaling to your brain that you’re full, reducing the urge to overeat. These spices also help slow the emptying of your stomach, keeping you satisfied for longer periods. By boosting GLP-1, these spices might help you feel satisfied with less food, making portion control easier.
2. Reducing Oxidative Stress
Oxidative stress can make it harder for your body to lose weight. According to research in Nutrition Research, this blend of curry spices can lower oxidative stress by reducing a compound called allantoin in your body. Allantoin is a marker that indicates oxidative stress levels, which can contribute to inflammation and slow metabolism. By cutting down on this compound, these spices may help your body function better, decrease your risk of chronic disease and process nutrients more effectively.
3. Decreasing Hunger Feelings
Struggling with constant hunger pangs? A study report from the Polyspice Study in Food & Nutrition Research showed that this blend of spices can reduce feelings of hunger and the desire to eat, independent of the hunger hormone ghrelin. This means that the spices work through a different mechanism to reduce appetite, making it easier to stick to your meal plan. Whether it’s helping you wait until your next meal or curb late-night cravings, these spices might give you the support you need to avoid unnecessary snacking.
4. Lowering Blood Sugar Spikes
High blood sugar levels can lead to weight gain and other health issues. Research from The Journal of Nutrition found that adding this same blend of curry spices to a meal can lower the blood glucose response. Participants who ate meals with these spices experienced more stable blood sugar levels, which is crucial for managing cravings and avoiding energy crashes. Stable blood sugar also helps prevent excess insulin production, a hormone that can promote fat storage when levels are too high. Lower overall blood sugar, as measured with hemoglobin A1c, and low insulin levels are an important piece of longevity and healthy aging.
5. Improving Gut Health
A healthy gut plays a big role in overall well-being and weight management. The idea of “obesogenic” bacteria in the human gut isn’t a Sci-Fi concept; it is a scientifically proven concept. A study from the Polyspice Study published in The Journal of Nutritional Biochemistry discovered that curry spices can positively affect gut bacteria after just one meal. The spices increased beneficial bacteria like bifidobacteria, which support digestion and immunity, and reduced less helpful ones like bacteroides. Improving the balance of gut bacteria can enhance nutrient absorption, reduce inflammation, and even help regulate hormones that influence appetite and fat storage.
Bonus: Eating Veggies First for Stable Blood Sugar
Here’s an extra tip! Eating vegetables before carbohydrates can help keep your blood sugar levels steady. A study in Nutrients found that starting your meal with veggies keeps the GLP-1 hormone stable, rather than dropping as it does when carbohydrates are eaten first. This drop could be related to feelings of hunger and desire to eat. GLP-1 is the target of the drug Ozempic for weight loss. If you can keep levels up naturally you are helping yourself maintain a health weight or even lose weight if that is what you need.
This study observed that participants who consumed vegetables before carbohydrates experienced not only a more gradual increase in blood sugar without a huge spike after eating a carb-heavy meal.
Eating vegetables naturally rich in dietary fiber before carbs from grain or legumes slows the absorption of sugar into the bloodstream. “Slow carbs” is a good thing for metabolic health. This research shows the tradition of a first-course salad is a healthy way to begin your meal.
At our house, we have always started our meals with our “fresh food,” which is an age-appropriate serving of raw fruits, raw vegetables, vegetable juice, or a green smoothie. It turns out that this is a great practice for many reasons.
Takeaway and Next Steps
Incorporating Indian curry spices into your meals isn’t just about making them tastier. These spices might also offer health benefits that support weight loss, from controlling your appetite to improving gut health. So next time you’re cooking, why not add a dash of spice and enjoy both the flavor and the potential perks?
Ready to give it a try? Start small by adding turmeric, cumin, or cinnamon to your meals, or experiment with the full spice mix described in the study. Your taste buds—and your health—will thank you!