Can these 30p-a-day supplements really help you lose weight? We ask the experts…
Turmeric has long been used as an anti-inflammatory - but could it also be the key to burning fat?
Struggling to lose weight? Well, it might be time to spice up your life with a cheap supplement and a regular curry.
Turmeric is an Ayurvedic spice which has been used in India for centuries as a health cure.
But now, experts believe that dieters should start supplementing the spice in order to help with weight loss.
Dr Joseph Mercola is an osteopath who says that the so-called "Spice of Life" might be useful in treating obesity and related diseases such as diabetes,
How does turmeric help with fat loss?
It's all down to the yellow spice's bioactive compound, curcumin, which could help to prevent certain complications of obesity including type 2 diabetes.
"Adding herbs and spices to your food gives your meals an ‘upgrade’ in more ways than one,” said Mercola, on his .
“If you're a fan of curry, you're probably also a fan of turmeric, as this is the yellow-orange spice that makes the foundation of many curry dishes.
“Curcumin, one of turmeric's most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat and body weight gain."
As well as providing a massive dose of iron, fibre, vitamin B6, potassium, vitamin C, manganese and magnesium, scientists also believe that the curcumin in turmeric is an effective anti-inflammatory.
Animal studies have shown that it might be useful in lowering cholesterol and fighting obesity, diabetes, bloating and digestive issues.
But turmeric contains pretty weak amounts of the compound in question; in its pure form, it contains around 3 per cent by weight - and most studies on the herb are using turmeric extracts that contain doses of around 1g per day.
So even if you decided to take in supplement form, you've got to try to find a superstrength variation.
, for example, sells 500mg Opti-Turmeric supplements for £18.95 (take two and you'll reach the necessary dosage). Or cut straight to the compound and get some .
But if you don't want to take a daily tablet, why not try adding it into your spicy curries like communities in southern Asia have done for centuries?
That way, you're adding value to an already potentially-fat burning meal.
Can other spicy foods help us to burn fat?
The short answer is yes...but it comes with conditions.
Registered dietician Helen Bond told The Sun that the hotter chillies are, the more capsaicin they contain. So you could interpret that as the hotter your curry, the more fat-burning potential.
"In a review of twenty studies, when capsaicin was included in the diet, an extra 50 calories were burned each day – which over time may help to induce weight loss and prevent weight gain as part of a calorie controlled diet," she told us.
"Other small studies show other spices such as mustard and ginger, may help burn calories or improve satiety (feelings of fullness) so we eat less. All good news for adding spices to our foods, ditching the salt pot and encouraging all-round healthier eating habits."
The rate at which you burn calories is called your resting metabolic rate - and the higher that is, the easier it is to lose weight/eat without piling on the pounds.
To do that, you need to put your body into a state of "thermogenesis" - the metabolic process during which your body burns calories to produce heat.
Nutritionist Sarah Flower confirmed that you can tap into thermogenesis naturally by "eating foods with chilli added which continues to have a thermogenic effect for several hours after you have eaten".
She told The Sun: "This is due to the capsaicin found in chilli, which is responsible for the ‘hot’ effect.
Capsaicin also has an appetite suppressant quality, making it a perfect addition to your weight loss journey either in food or supplement form."
Don't like eating spicy foods? Don't worry - Helen told us that you don't actually have to eat chillis to reap their fat-burning benefits.
"You can also use this miracle ingredient directly on your skin in the form of a good quality chilli oil, this can help increase circulation and reduce cellulite and increase fat burning."
What about cinnamon?
"Cinnamon works differently to chilli," Helen explained.
"Though it has a slight metabolism/thermogenic effect, it is more about balancing blood sugar and insulin resistance, which in turn aids weight loss and can lessen food cravings.
"Again, this does not replace the need for dietary changes. A far better way of balancing blood sugar and insulin resistance is to follow a sugar-free, low-carbohydrate diet."
Dr Sally Norton told The Sun that cinnamon can be added to desserts or hot drinks as a healthy alternative to sugar, as it can have a subtle sweetness.
Sadly, that means your morning cinnamon rolls aren't on the agenda.
"The effects of eating spicier food may only lead to a drop in calories of 100 a day or less, according to some studies...easily wiped out by an extra biscuit at your tea break!" Dr Sally Norton told us.
"Adding spices to your foods may slow down your eating and make your food taste great, after you have got rid of the bad fats, salt and other additives that are doing you harm."
So, yes. Spices are great - but as part of a range of healthier changes.
Is there such a thing as too much spice?
Dr Sally said: "Large quantities may lead to gastrointestinal disturbances. In fact, spicy food can lead to worsening acid reflux for some people. This can interfere with sleep and potentially lead to weight gain instead as they reach for sugary foods the next day to boost energy!"
Most of the studies looking into thermogenesis are actually pretty small. The one which concluded that capsaicin can help keep hunger at bay only had 35 participants, for example - so way more research is needed on a much bigger sample (you can check out the NHS' stance on it here).
But there does seem to be a general consensus that spices and caffeine can help with fat loss.
Before you start to have a diet purely of chilli, a word of warning.
"Chilli has a limited effect, there is no shortcut to weight loss," Helen warned.
"Nothing beats a change in diet and lifestyle change for long-term, effective weight loss.
Helen said: "If you really want to boost your metabolism, there is no dietary substitute for exercise - muscle burns more calories than fat tissue, so increasing your muscle mass through aerobic activity and muscle strengthening exercise should help to burn calories and boost your metabolism."
You can certainly boost your metabolism but you can't out-spice a generally poor diet.
There are also other things at play when it comes to your fat-burning potential.
Leading Harley Street nutritionist, Rhiannon Lambert explained: "Body size, age, gender and genes all play key roles in the speed of your metabolism. Muscle cells require more energy to maintain than fat cells, so people with more muscle than fat tend to have a faster metabolism".
So if you really want to burn fat, your best bet is to try to build more lean muscle - and then try to make slim-line versions of your favourite spicy curries (with olive oil, lean proteins like chicken or tofu, and lots of fresh veg) to compliment your activity.
MORE ON WEIGHT LOSS
Are a daily supplement and a regular curry really going to help me burn calories?
If you're a regular chilli-chewer, then you're probably already desensitised to any potential weight management effects.
And as for a supplement, well, it's going to be mostly dependent on your overall lifestyle.
It absolutely goes without saying that unless you actively try to cut down on the sugar and saturated fat, then taking any number of supplements is going to be pointless.
You can't out-turmeric your way out of a rubbish diet and non-existant fitness regime.
In fact, you'd be simply better off making sure that you exercise at least three times week and eat a diet that is chock-full of veg.
But if you want flavour and enhance your already healthy meals, or want to compliment your regime, then these spices - in capsule or powdered form - might just help you on your way.
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