Cumin has def earned its status as a top-tier spice. It’s tasty AF and has some potent health potential. Lots of peeps also think it can help you lose weight.
Here’s what the science says.
Research shows that cumin may boost metabolism, reduce low-density lipoprotein (LDL) or bad cholesterol, and lower blood sugar. This could potentially translate into weight loss. Here are the deets:
- In a small study, 72 subjects with overweight were given a high dose (75 milligrams) of cumin and lime supplements twice a day for 8 weeks. Researchers concluded that the supplements had a beneficial effect on their weight, body mass index (BMI), and cholesterol levels.
- In another small 2014 study, 88 women with overweight or obesity ate 3 grams of cumin powder twice a day. They all showed improvements in weight, BMI, and triglycerides after 3 months.
- Cumin might have a positive impact on blood sugar levels, which could make it beneficial for folks with diabetes. A small clinical study found a cumin supplement improved early indicators of diabetes compared to a placebo.
- That same small clinical study also found that cumin supplements had similar effects as a popular diet pill in terms of weight loss impact.
Yes, cumin might help you lose weight. But let’s be real. It won’t work as well as a balanced diet and regular exercise. If you’re sprinkling cumin on top of your burger and fries every night (no shame!), you prob won’t see major results.
Also, cumin won’t do anything for spot reduction. Lots of peeps want to lose weight in a specific area like the belly or thighs. But that’s not how weight loss works. You drop pounds throughout your bod — not just where you want to see results first.
Cumin is very versatile. Here are the best ways to add it to your daily diet.
Cumin seed water (aka jeera water)
Jeera water is infused with lots of healthy cumin oils and extracts.
To make cumin seed water:
- Pour 2 cups of H2O into a sauce pan.
- Add 1 heaping teaspoon of cumin seeds.
- Boil until it reduces by half (about 20 minutes).
- Take the pan off the heat.
- Let it cool.
- Strain out the cumin seeds.
- Drink it hot or warm.
Most cumin supplements contain around 300 to 600 milligrams and are generally considered safe. Just make sure you don’t have more than a healthy daily dose.
Before you buy: Be careful where you purchase cumin supplements. The FDA doesn’t regulate supplements with the same standards of quality as medications. You’ll want to make sure you’re buying from a reputable seller.
How much is too much cumin?
Consuming too much cumin may lead to adverse side effects, including:
- Allergic reaction. This is rare, but not impossible.
- Trigger a miscarriage. While there’s not a lot of research to back this up, pregnant peeps should still be careful.
- Suppress testosterone levels. This might reduce fertility, but isn’t completely proven.
Always talk with your doc before adding any new supplements to your diet. They can let you know what dose would be best for you based on your overall health history.
Adding more cumin to your diet is way easier than you think. It can make almost any dish extra delish. Fried eggs? BAM. Avocado toast? GAME CHANGER. Tacos? TRANSCENDENT. Cereal? OK maybe not. But still! Just grab the spice and go to town.
You can add cumin to lots of top-notch nom-noms. Here are some tasty choices:
- taco salad
- veggie chili
- harvest chili
- zesty lentils
- seitan skillet
- Spanish rice
- avocado toast
- tofu scramble
- chicken fajitas
- roasted veggies
- smoked tempeh
- taco potato crisps
- fajita veggie tacos
- spicy shrimp tacos
- homemade hummus
- baked chickpea burgers
- Egyptian fried cauliflower
- cauliflower-kale curry soup
- coconut lime cumin noodles
- southwestern sweet potatoes
- vegan quinoa stuffed peppers
- roasted jalapeño vegan queso
Potential weight loss is just one of cumin’s benefits. Some research suggests cumin might also help:
Cumin isn’t a marvel for weight loss, but some studies show its anti-inflammatory and antioxidant properties might help you shed some poundage. Plus, it’s totes tasty and has other proven health benefits when you sprinkle some on your next meal.
You can find cumin at most grocery stores or online. Or hit up your local farmer’s market or drugstore. Just be sure your stick to the good stuff.
And a reminder: Make sure you talk with your doc before you make any major changes to your diet or supplement regime.