Eating right and working out is a guaranteed method of revving up your metabolism and getting in shape. But sprinkling a few spices to your muscle building meals can give your metabolism the boost and edge that it needs. Research has shown that incorporating specific compounds from spices can help increase your calorie-burning and fat-loss potential. Transform not only your food, but your body as well by incorporating these five spices.
#1 CAYENNE: Cayenne pepper can kick your metabolism into high gear because of capsaicin – the active compound in cayenne pepper, which causes the burning sensation in your mouth upon consumption. Capsaicin is widely known and studied for its thermogenic effect – its ability to generate extra body heat (and those beads of sweat on your forehead) and raise the metabolic rate. Research has indicated that the thermogenesis from capsaicin may increase your metabolism by up to five percent, even more so within a few hours of following a meal. Also, it has been seen to increase fat oxidation by up to 16 percent, allowing the body to actively burn fat.
#2 GINGER: Ginger can actually be found in many places — crystallized in candies, infused in ginger ale, fresh in the produce section, and dried in your spice cabinet. It has a pungent flavor and is most commonly used to alleviate nausea and digestive issues due to ginger being an antioxidant powerhouse with numerous pharmacological properties. Its use as a metabolism-booster comes from the active compound called gingerol, which is a relative to capsaicin, the active ingredient in chili peppers. Recent research conducted on overweight men concluded that ginger consumption enhanced thermogenesis – the production of body heat as food is metabolized in the body. Animal studies have also suggested that including ginger in the diet can increase metabolism, in addition to enhancing fat digestion and absorption.
#3 TURMERIC: Turmeric is a botanical relative to ginger and is often a component of curry powder and a staple in Indian cuisine. Curcumin is the main active component of the golden spice – containing powerful anti-inflammatory and antioxidant properties that may help combat and/or prevent heart disease, cancer, depression, and age-related neurodegenerative diseases. While presently recognized only in animal studies, the metabolism-boosting and weight-loss effects from consuming turmeric looks promising. Research has suggested that regular consumption of turmeric may reduce weight gain and total body fat by directly decreasing levels of insulin and leptin resistance – factors linked heavily to weight gain.
#4 CINNAMON: A staple in most pantries, cinnamon can do more for your body than stimulate your senses when chowing down on baked goods. Recently, cinnamon has been in the spotlight for helping individuals with type 2 diabetes in reducing glucose, triglycerides, “bad” cholesterol, and total cholesterol, as well as improve blood pressure. It’s underlying mechanism of action stems from its ability to imitate and enhance the activity of insulin by helping move glucose into cells. This explains cinnamon’s impact on your metabolism – helping your body process sugar more efficiently, making it less likely to be stored as fat.
#5 CUMIN: Cumin is an extremely popular spice used in cuisines throughout the world, but many Americans only recognize it when diving into a bowl of chili. Though not as widely studied for its metabolism-boosting effects as the other spices discussed, recent research on overweight women concluded that daily cumin consumption reduced blood levels of fasting cholesterol, triglycerides, and “bad” cholesterol and increased HDL or “good” cholesterol levels. Weight, body mass index (BMI), waist circumference, and fat mass were also significantly reduced. The reason: Cumin contains phytosterols – plant compounds known to inhibit absorption of cholesterol in the body. Researchers also speculated that cumin decreased body weight due to a temporary increase in metabolic rate, similar to that produced by hot spices.