One of the reasons a whole-food diet plays such a crucial role in good health is because it incorporates those very foods, herbs, and spices that possess the ability to heal and support our body. Often these foods are taken for granted, thrown into a soup here or a stew there without further thought to the powerful benefits they bestow upon those lucky enough to consume them. But in fact, natural substances have been a source of pharmacology for years, with many well-known drugs on the market today being derived directly or indirectly from plants (think morphine and aspirin). But when it comes to weight loss and obesity, what role do plants have to play? As it turns out, a rather large one.
1. Turmeric
The beautiful golden spice rears its head again! Is there anything this spice can’t do? We now have evidence to support turmeric’s role as a weight-loss agent. A randomized, controlled study showed curcumin —the powerful phytonutrient in turmeric—significantly increased weight loss and reduced body fat, waistline, hip circumference, and BMI. Curcumin has also been shown to have the ability to improve insulin sensitivity and ameliorate weight gain and fat accumulation in the liver and fat tissues of obese mice. Why do we care about insulin sensitivity? Because insulin is our “fat storage” hormone; hence, having a lot of it circulating in your system makes it more difficult to lose weight. When striving for weight loss, getting your insulin under control is a big consideration because insulin resistance plays a key role in obesity and excess stubborn weight.
Furthermore, curcumin may also play a role in reducing leptin resistance. Leptin is a hormone in the body that tells our brain when we are full and gives us the signal to stop eating. It’s our “satiated” hormone. However, often a condition known as leptin resistance is seen in overweight individuals. This is when the brain doesn’t get the signal that it’s full and, therefore, wants to continue to eat. Leptin resistance occurs when cells have essentially become numb to the commands of leptin. Unfortunately, leptin resistance plays a vicious role in perpetuating weight gain in already overweight individuals. However, curcumin might help.
2. Rosemary
Rosemary is a fragrant herb that adds a distinctly delicious taste to lamb, beef, poultry, and vegetable dishes, but it also boasts the powerful ability to reduce the risk of obesity. Carnosic acid, a major bioactive component in rosemary extract, was studied for its effect on high-fat-diet-induced obesity and metabolic syndrome in mice. The study found that those mice fed a high-fat diet with rosemary extract experienced a reduction in body weight, fat, liver markers such as ALT and AST, and glucose and insulin levels, as well as a reduction in liver weight, liver triglycerides, and free fatty acid levels. The study determined that rosemary may be a promising dietary agent to reduce the risk of obesity and metabolic syndrome. To think, baked potatoes are back on the menu again! Just ensure they’re sprinkled with rosemary to have a positive impact on your waistline.
3. Black Pepper
Pepper is one of the most common spices kept in kitchen cabinets worldwide, but enhancing the flavor of food is only one of pepper’s myriad talents. Piperine, the main compound of black pepper that makes the spice pungent, is a powerful agent for weight loss. In one study, piperine showed the ability to upregulate resting muscle metabolism, thereby showing potential as a treatment for obesity. Another study done on obese rats showed pepper to be an effective natural treatment in reducing body weight, improving insulin sensitivity, and improving leptin sensitivity—all key players when it comes to weight issues. Plus, when consumed with turmeric, pepper significantly increases the bioavailability of curcumin, making these two a powerful combination when it comes to weight-loss management.
4. Fenugreek
Galactomannan is a soluble dietary fiber extracted from Canadian-grown fenugreek seeds. This powerful natural substance has been shown to reduce the glycemic response and insulin secretion in high-sucrose-fed rats. Additionally, this rat study showed a reduction in body weight, triglycerides, and total cholesterol. Another study showed a reduction in body-weight gain and plasma-triglyceride gain induced by a high-fat diet fed to obese mice. Yet another study showed fenugreek has the ability to work as a weight preventative by improving glucose and lipid metabolism, enhancing insulin sensitivity, and down-regulating lipogenic (fat-forming) enzymes.
5. Dill
Commonly used in Iranian traditional medicine, dill also boasts a weight-loss secret. In one study, dill brought about a significant decrease in body weight and food intake. This was believed to be due to an increase in the serotonin neurotransmitter precursor 5-HT. It was theorized that increasing levels of 5-HT subsequently increased satiety in this study, which was expressed as a decrease in food intake and subsequently a reduction in body weight.
There is still so much we have to learn about real, unprocessed food and the powerful nutrients within it. We may never understand all of its complexities, but one thing is for sure: Whole foods, herbs, and spices can do a body—and waistline—good.
