Herbs for weight management
HERBS AREN’T JUST POPULAR
kitchen ingredients; they are also an
essential component of alternative
medicine and can help with weight
management. Some work by increas-
ing metabolism, while others regulate
blood glucose levels, suppress appetite
or inhibit the formation of fat cells.
So, which are the best herbs to give
your weight management efforts a deli-
cious boost?
Dandelion
Every part of this
wild plant is edi-
ble and provides
nutritious ben-
efits. In terms of
weight manage-
ment, dandelion
tea is a great way
to lose the bloat that comes from water
retention. However, its benefits go
beyond just reducing water weight. Its
fiber content helps slow digestion, keep-
ing you full longer and helping regulate
your appetite. Dandelion also helps
normalize blood sugar, so is particularly
beneficial for diabetes self-management.
Fenugreek
Fenugreek, like all
legumes, is high in fiber
and protein. It is also a rich
source of galactomannan,
a polysaccharide (carbo-
hydrate) that helps break
down fat and metabolize
sugar. In other words, this
herb helps burn calories.
Gymnema sylvestre
This herb has been
used in Ayurvedic
medicine for thou-
sands of years to treat
diabetes because it is
believed to prevent
sugar absorption.
In fact, its common
name in India is “gurmar,” which trans-
lates to “sugar destroyer.” It lives up to
this name further by reportedly lowering
sugar cravings and therefore making it
easier to resist tempting sweet treats.Oregano
Oregano contains
carvacrol, a com-
pound that may
facilitate weight loss.
More research is
needed in humans,
but animal studies
have demonstrated that mice on a
high-fat diet containing carvacrol
gained less weight than those just on
a high-fat diet.Rosemary
Research using rose-
mary extracts and the
herb’s active com-
pound, carnosic acid,
have found that the
acid can help regulate
body weight and energy
metabolism by enhancing the burning
of glucose for fuel. This inhibits the for-
mation of fat cells, lowering blood glu-
cose levels and helping control hunger.Cuminum cyminum L.
This herb is the source of
cumin powder. As with cumin
spice, the herb itself—in the
form of essential oils and sup-
plements—proffers weight
loss benefits. When combined with lime,
the herb has been found to break down
fats and reduce appetite.Green tea
One of the healthiest and
most widely consumed bev-
erages in the world, green
tea is rich in polyphenols—
plant-based micronutrients.
The mixture of caffeine and
epigallocatechin gallate, one of green
tea’s polyphenols, can reduce weight
gain and fat accumulation.Herbal safety
While herbal remedies are often safe,
they can impact your glucose levels, so
always check with a doctor first. Keep an
eye out for any adverse side effects and
immediately discontinue use of the herb
if you notice any unusual symptoms.
Remember that there is no single
panacea that can magically melt away
excess pounds. The only real weight-man-
agement solution involves a change in
lifestyle, something that you are already
working toward if you have been reading
these Your Weight columns.Nicola Davies, PhD, is a health psychologist
and author of I Can Beat Obesity! Finding the
Motivation, Confidence and Skills to Lose
Weight and Avoid Relapse.Your Weight
By Nicola Davies, PhD
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lho
vik;
Herbs:Shutterstock/Foxyli
am66 May/June 2019