Turmeric in EVERYTHING is trending now. People are using it for cooking but also to make smoothies, milk, and even lemonade! Best known as a spice that adds flavor to Indian dishes, especially curries, turmeric is capturing the fancy of health-conscious people everywhere. Why are so many people obsessed with this spice and what potential health benefits does it offer?
Turmeric for Metabolic Health and Weight Control
With obesity and diabesity a growing threat, interest in losing weight and lowering blood sugar has never been stronger. The best way to lower the risk for, or even reverse, these health problems is to eat a clean, whole-food based diet. However, as you’ll soon see, turmeric might give you an edge in fighting diabetes, prediabetes, and obesity. The active ingredient in turmeric is called curcumin, yellow-orange plant-based pigment that gives this brightly colored spice its brilliant color.
Does the curcumin in turmeric do more than add color? Possibly. A study published in the journal Diabetes Care found that curcumin may prevent the progression of prediabetes to type 2 diabetes. In fact, in this study, none of the 97 participants who supplemented with curcumin developed type 2 diabetes while 20% of the people in the placebo group did. Pretty impressive!
At least in mice, curcumin also holds promise for preventing weight gain. A study showed that mice who ate a high-fat diet for 12 weeks didn’t gain weight while the placebo group deprived of turmeric did. What’s just as exciting is curcumin seems to block the formation of new fat cells.
How might curcumin exert these benefits? Curcumin has anti-inflammatory properties, and we now know that obesity, metabolic syndrome, and type 2 diabetes are closely linked with inflammation. In addition, studies suggest that curcumin may help heal some of the complications of obesity, including non-alcoholic fatty liver disease, a common and often underdiagnosed problem in people who are overweight or obese.
Heart Health
Who isn’t concerned about heart health? It’s still the most common cause of death in men and women in Western countries. Turmeric may have benefits here too. Other research shows curcumin may lower cholesterol, although results are conflicting. Another way curcumin may lower the risk of cardiovascular disease is by reducing inflammation. One of the probable drivers of heart disease and heart attack is inflammation in the walls of arteries that lead to the formation of a blood clot. Curcumin tames inflammation by blocking the same enzymes that non-steroidal anti-inflammatory drugs (NSAID) do.
Other Inflammatory Diseases
Because curcumin suppresses inflammation, it may help fight autoimmune diseases, such as rheumatoid arthritis, and health problems marked by inflammation, such as osteoarthritis. Some studies show curcumin reduces joint pain and stiffness in people with both forms of arthritis. In some cases, people have been able to reduce the number of anti-inflammatory drugs they were taking after supplementing with curcumin. That’s important since non-steroidal anti-inflammatory drugs have potentially serious side effects. A natural alternative like turmeric would be much safer.
Brain Health
Curcumin also seems to have potential benefits for brain health, both in terms of mood and cognition. In animal studies, curcumin blocks inflammation and the formation of brain plaques typical of Alzheimer’s disease. On the other hand, human studies using curcumin to treat Alzheimer’s disease have been disappointing. The question is whether it’s simply ineffective or whether not enough of it is absorbed to make a difference. One problem with turmeric is it isn’t taken up well up from the digestive tract.
Where curcumin may fare better is in helping people with depression. In one study among subjects taking anti-depressants, those who supplemented with curcumin experienced greater improvements in depressive symptoms. This isn’t surprising since scientists now believe that inflammation is a contributor to depression.
Cancer Prevention
Some research shows that turmeric blocks pathways that cancer cells need to grow, flourish, and spread to other parts of the body. Based on studies, it may be particularly beneficial for the prevention of breast, colon, and prostate cancer. Other research shows it may enhance the activity of drugs used to treat cancer. It’s too early to say turmeric prevents cancer but, preliminarily, the results are intriguing. As you might expect, the best way to lower your risk of cancer is by leading a healthy lifestyle that includes physical activity and a whole, unprocessed diet that emphasizes plant foods. Of course, you should avoid risk factors like smoking and excessive alcohol.
The Curcumins in Turmeric Aren’t Well-Absorbed
The biggest problem with turmeric is it’s hard to absorb the active curcumins, even when you take a curcumin supplement. That’s why some makers add piperidine to supplements to increase the amount that makes it out of your digestive tract. Fortunately, piperidine is an ingredient in black pepper. So, you can increase how much dietary curcumin you absorb from the spice turmeric by combining it with black pepper. Curry spice actually includes both turmeric and black pepper. So, the next time you add turmeric to a recipe, include black pepper or use curry spice to get the full health benefits.
If you have an inflammatory problem and want to try curcumin in place of non-steroidal anti-inflammatory medications, it might make more sense to take a turmeric supplement with piperidine. Turmeric supplements are safe but you should avoid them if you have gall bladder disease since this spice can stimulate the gallbladder.
The Bottom Line
Turmeric is on a roll and it’s not all hype. Preliminary research suggests that, due to its anti-inflammatory effects, it may lower the risk of certain health problems and even help treat conditions such as arthritis and depression. Although it’s too early to say that turmeric has the power to prevent or cure, it can be part of an otherwise well-balanced diet and healthy lifestyle. Google “turmeric recipes” and discover the many ways you can enjoy the potential benefits this herb may offer.
References:
Diabetes Care. 2012 Nov ;35(11):2121-7. Epub 2012 Jul 6. PMID: 22773702.
Modern Medicine Network. “Turmeric Component Reduces Weight Gain in Obesity Model” May 22, 2009.
Medical Daily. “Turmeric Can Treat Liver Disease” (2010)
Evid Based Complement Alternat Med. 2013; 2013: 636053. Published online 2013 Nov 24. doi: 10.1155/2013/636053.
Altern Med Rev. 2009 Jun;14(2):141-53.
Circulation April 3, 2001, Volume 103, Issue 13.
Memorial Sloan Kettering Cancer Center.
Consumer Labs. “Review of Turmeric and Curcumin Supplements and Spices”
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Guess I will keep adding turmeric and pepper to my mac n’ cheese recipe! Wow, didn’t know of all these benefits. I just quite enjoy how it takes some of the “heat off” of other spices.
I add it to my salads daily and I love the mustardy flavor it offers. I use the season now. I used to get raw and cut up but stained my fingers badly, my counters, cutting board, even my knives.