Cumin: Shed Your Weight and Lower Cholesterol Naturally
Introduction
All of the spices used in our kitchen are a blessing from nature. Their medicinal value has proven beneficial for humans for centuries. Today I will discuss one of those spices, known as cumin. Cumin is a spice obtained from the seeds of the plant Cuminum cyminum. Many dishes, especially those native to the Mediterranean and Southwest Asia, use it. This imparts chili, tamales, and various Asian curries a unique flavor. People describe its taste as earthy, nutty, spicy, and warm.
Cumin has a very long history of usage in traditional medicine.
Some of the health benefits cumin is traditionally known for, such as improving digestion and reducing food poisoning, are confirmed by current research. The study also revealed new benefits: it promotes weight loss and improves blood sugar and cholesterol control. This article reviews the evidence-based health benefits of cumin, which can control your body weight and cholesterol.
Let’s See the Benefits of Cumin
1. Cumin Facilitates Digestion
Cumin’s most common traditional use is in the treatment of indigestion. The latest research confirms that cumin promotes normal digestion. For example, it may increase the activity of digestive enzymes and facilitate digestion. Cumin also increases bile release from the liver. Bile aids in the digestion of fats and certain nutrients in the intestine. In one study, 57 patients with irritable bowel syndrome (IBS) reported improvement in symptoms after taking concentrated cumin for two weeks.
- Cumin is Rich in Iron
Cumin seeds are rich in natural iron. One teaspoon of cumin powder contains 1.41 mg of iron or 17.4% of the RDI for adults. Iron deficiency is one of the most common nutritional deficiencies, affecting up to 20% of the world’s population and up to 1000 in the richest countries. Children especially need iron to help grow, and young women need iron to replace blood lost during menstruation. Few foods contain as much iron as cumin. So even when used in small amounts as a spice, it is an excellent source of iron.
- Cumin Contains Beneficial Plant Compounds
Cumin contains many plant compounds associated with potential health benefits, including terpenes, phenols, flavonoids, and alkaloids. Some act as antioxidants, chemicals that reduce free radical damage to the body. Free radicals are lone electrons. Electrons prefer to pair and become unstable when separated. These single, or “free,” electrons steal other electronic partners from other chemicals in the body. This process is called oxidation.
Oxidation of fatty acids in the arteries causes clogged arteries and heart disease. Oxidation also leads to inflammation in diabetes, and DNA oxidation may contribute to cancer development. Antioxidants, such as those found in cumin, donate electrons to free radicals, making them more stable. The antioxidants in cumin probably explain some of its health benefits.
- Cumin May Help With Diabetes
Some components of cumin hold promise for treating diabetes. A clinical study showed that a strong cumin supplement helped improve the early indicators of diabetes in obese people compared to a placebo. Cumin contains compounds that counteract some of the long-term effects of diabetes. Diabetes damages cells in the body, especially through advanced glycation end products (AGEs). It forms naturally in the bloodstream when blood sugar levels are high for a long period, as in diabetes. AGEs are formed when sugars bind to proteins, interfering with their normal function.
AGEs may be responsible for eye, kidney, nerve, and small blood vessel damage in diabetes. Cumin contains several compounds that reduce AGEs in test-tube studies. Although these studies tested the effects of concentrated cumin supplements, daily use of cumin as a spice may help control blood sugar in diabetics. It is still unclear about the causes of these effects or the amount of cumin required to achieve them.
- Cumin May Improve Blood Cholesterol Levels
In clinical studies, cumin also improved blood cholesterol levels. One study showed that taking 75 mg of cumin twice daily for eight weeks lowered bad blood triglycerides. Another study found that patients who used cumin extract for a month and a half experienced a nearly 10% reduction in oxidized “bad” LDL cholesterol levels. A study of 88 women examined whether cumin affected “good” HDL cholesterol levels.
Those who consumed 3 grams of cumin twice daily with yogurt for 3 months had higher HDL levels than those who ate yogurt without cumin. It is unclear whether cumin, used as a dietary spice, has the same effect on blood cholesterol levels as the supplements used in these studies. All studies do not agree on this effect. One study found no change in blood cholesterol in participants who took cumin supplements.
- Cumin Can Promote Weight Loss and Fat Loss
Several clinical studies have found concentrated cumin supplements to help promote weight loss. A study of 88 overweight women found that yogurt with 3 grams of cumin promoted weight loss compared to yogurt without cumin. Another study showed that participants who took a 75-mg cumin supplement daily lost 1.4 kg more than those who had a placebo. A third clinical study evaluated the effects of a concentrated cumin supplement on 78 adult men and women.
Those who had the supplement lost 2.2 pounds (1 kg) more in eight weeks than those who did not. Again, not all studies are in agreement. Studies using doses as low as 25 mg per day showed no change in body weight compared to placebo.https://www.webmd.com/diet/health-benefits-cumin#:~:text=Cumin%20contains%20compounds%20called%20flavonoids,disease%2C%20and%20high%20blood%20pressure.
- Cumin Prevents Food Poisoning
One of cumin’s traditional roles in flavoring may have been food safety. Many spices, including cumin, appear to have antimicrobial properties, which may reduce the risk of foodborne illness. Some components of cumin inhibit the growth of food-borne bacteria and certain types of infectious fungi. When cumin is digested, it releases a compound called megalomycin, which has antibiotic properties. Additionally, test-tube studies have shown that cumin reduces drug resistance in certain bacteria.
- Cumin Can Help to Prevent Drug Addiction
Drug addiction is a growing international problem. Opioids hijack the brain’s normal feelings of desire and reward, leading to addiction. This will continue or increase usage. Studies in mice have shown that components of cumin reduce addictive behavior and withdrawal symptoms. However, researchers need to conduct more studies to determine if humans can benefit from this effect. The next step is to find the specific ingredient that caused this effect and test whether it works in humans.
- Cumin Can Fight Inflammation
Test-tube studies revealed that cumin extract reduces inflammation. Researchers still do not know which one is the most important in cumin having several compounds with anti-inflammatory properties. Several spices contain plant compounds that have been shown to reduce levels of NF-kappaB, an important inflammatory marker. There is currently insufficient information to know if dietary cumin or cumin supplements can help treat inflammatory conditions.
Should I Use Cumin?
You can get some of the benefits of cumin by using just a small amount to flavor your dishes. These amounts provide antioxidants, iron, and potential benefits for controlling blood sugar levels. Higher doses, perhaps in the form of supplements, may require other, more experimental effects, such as weight loss and improved blood cholesterol levels. Some studies tested up to 1 gram (about 1 teaspoon) of cumin supplements, and participants reported no problems. However, although severe allergic reactions to cumin have been reported they are extremely rare.
However, be careful when taking supplements that contain much more cumin than you can get from food. As with any food, your body may not be able to handle doses you would normally not get from food. If you decide to try dietary supplements, tell your doctor what you are taking and use them as a supplement, not as a replacement for treatment.https://www.relish.com/food-wiki/153740/cumin-important-facts-health-benefits-and-recipes
Conclusion
Cumin has many evidence-based health benefits. Researchers have known some of these for a long time, while they have recently discovered others. If we use cumin as a spice, it may increase antioxidant absorption, aid digestion, provide iron, improve blood sugar control, and reduce foodborne illness. Higher doses of supplements improve weight loss and blood cholesterol levels, but researchers need more evidence. I prefer using cumin in cooking rather than as a supplement. This is how I take advantage of its advantage of cumin—it’s delicious.https://fusionwords.com/grapes-full-of-health-benefits-rich-in-antioxidants/
FAQs
- Higher doses of supplements improve weight loss and blood cholesterol levels, but researchers need more evidence.
- Can cumin help with weight loss?
Some studies suggest that taking cumin supplements or including cumin in your diet may help with weight loss. Results may vary from person to person, so it’s best to combine a balanced diet with regular exercise for optimal results.
- Are there any side effects or allergic reactions from eating cumin?
Severe allergic reactions to cumin are very rare, but you should exercise caution, especially when taking cumin supplements in concentrations higher than those found in normal foods. Discontinue use and consult your doctor if any adverse reactions occur.
- Can cumin help treat diabetes?
Experts expect cumin to help control blood sugar, especially in combating some of the long-term effects of diabetes. However, researchers need to conduct further studies to grasp the exact mechanism and establish the optimal dosage for treating diabetes.
- Is cumin safe for pregnant women and children?
Pregnant women can safely consume cumin as a cooking spice in moderation. However, doctors recommend that pregnant women consult them before making any dietary changes. For children, including cumin in their diet can provide important nutrients such as iron, but moderation is still key.
- Can we use cumin as a natural remedy for indigestion?
Traditionally, people have long used cumin to treat indigestion, but recent studies have confirmed that it promotes normal digestion. It has been including cumin in your diet or trying cumin supplements can help ease digestive discomfort, but reactions vary from person to person.
- Are there any drug interactions from eating cumin?
Cumin is generally considered safe and does not have any significant drug interactions. However, it is always recommended to consult your doctor if you are taking any medications or have any pre-existing medical conditions to ensure there are no possible interactions.
- Can cumin supplements be used as a substitute for treatment?
Cumin supplements should not be used as a substitute for medical care. Although these may have certain benefits, it is important to discuss them with your doctor and use them as an adjunct to proper treatment.
- How can we incorporate cumin into my daily diet?
We can add cumin to various dishes, such as soups, curries, stews, roasted vegetables, and marinades. You can sprinkle it on yogurt for a tangy flavor or add it to your homemade spice mix.
Remember to consult with a healthcare professional or nutritionist before making significant changes to your diet or starting any supplementation regimen.
Disclaimer: This article serves educational and informational purposes only and does not intend to provide health or medical advice. Always consult a physician or other qualified health provider regarding any questions about a medical condition or health objectives.
