Looking for ways to boost your metabolism naturally? While no food will magically melt fat, some spices may help you burn more calories and maintain a healthy metabolic rate.
A higher metabolism can help you process food, perform vital tasks, manage your weight, and reduce your risk of conditions like diabetes and heart disease. So, which spices should you be looking for?
Chili peppers and chili powder contain a phytochemical called capsaicin, which is responsible for the pepper’s spicy flavor. This powerful compound:
- Protects against inflammation
- May help you burn fat
- May suppress appetite
- May help you burn more energy
Note: Some studies investigating how chili peppers and capsaicin affect metabolism show conflicting evidence. One study of over 6,000 people found that people who ate more chili peppers had higher body mass indexes (BMIs) and a greater risk of obesity. More research is needed to understand this relationship.
Cinnamon is a popular spice made from the bark of several species of cinnamon trees. It contains cinnamaldehyde, an essential oil that has been shown to:
- Increase calorie burn
- Boost thermogenesis, a process in which blood sugar and fatty acids are broken down to maintain body temperature
- Decrease waist circumference, BMI, and body weight
- Lower blood lipid levels (fatty substances in the blood) and promote blood sugar regulation, which can help protect against conditions like diabetes and heart disease
Known for its warm, spicy flavor, ginger root is a popular ingredient in sweet and savory dishes, such as baked goods and curries. Eating ginger regularly may.
- Reduce your appetite
- Boost thermogenesis
- Support fat loss
- Decrease waist circumference and belly fat. Higher belly fat is associated with metabolic syndrome, a group of symptoms like high blood sugar and high cholesterol that increase your risk for conditions like heart disease and stroke.
Note: Not all studies have found ginger effective for boosting fat loss. More research is needed to understand how ginger influences metabolism.
Turmeric is a brightly-colored spice that contains a pigment called curcumin. Curcumin has been shown to:
- Increase energy expenditure
- Stimulate fat burning
- Decrease fat accumulation
- Promote weight loss
- Reduce body weight, BMI, and waist circumference
- Increase levels of adiponectin, a protein that regulates processes like fatty acid breakdown. Low adiponectin levels are associated with metabolic conditions like obesity and diabetes.
Cumin is a spice commonly used in Indian, African, Mexican, and other cuisines. Though research is limited, some studies suggest it may:
- Support fat loss
- Suppress appetite
- Reduce BMI and waist circumference
- Help reduce blood lipid levels, including LDL (bad) cholesterol
- Reduce blood sugar levels
Saffron is a spice from the saffron crocus flower. More research is needed to confirm if saffron significantly impacts metabolic health. However, some research suggests supplementing with this spice may:
- Help regulate body weight
- Support fat loss
- Lower blood sugar
- Lower LDL levels
- Increase levels of irisin, a hormone that increases energy expenditure and improves blood sugar regulation and insulin sensitivity
Other spices like fenugreek, cardamom, and black pepper may increase metabolism—at least based on animal and test tube studies. However:
- Human studies are limited.
- Most research focuses on the individual components of spices (such as piperine in black pepper) rather than the whole spice.
Still, many spices offer other health benefits, such as reducing inflammation and heart disease risk, so adding them to your diet is a win either way!
While using certain spices may positively affect metabolic health, changing your overall lifestyle is more effective. Try these science-backed strategies:
- Eat more protein: Proteins require more energy to break down than carbs or fats.
- Eat whole foods: Diets composed of healthy, whole ingredients are more likely to help you burn calories than diets high in ultra-processed foods.
- Move more: Exercise can increase muscle mass, improve fat burning, and significantly reduce metabolic disease risk.
- Rest: Getting the recommended 7-9 hours of sleep per night and managing stress can support metabolic health.
- Check for medical issues: Certain underlying health conditions, such as thyroid conditions, may affect metabolism and weight.
Adding spices like chili pepper, cinnamon, turmeric, and ginger to your meals may slightly help your metabolism, but they’re no magic bullet. Research into their metabolism-boosting effects is limited.
Your best bet? Focus on the big picture: Eat well, move often, get enough sleep, and manage stress. Spices are just a flavorful bonus!
