Spices are often the secret ingredients that make homemade meals taste so amazing—but they may also be the key to reaching your weight-loss goals. While research suggests that pretty much all herbs and spices are beneficial for dropping pounds (since the added flavor can help you feel more satisfied with low-cal foods), certain ones are particularly helpful to add to your pantry when you're on a mission to slim down. "The key is that all the ones we talk about for weight loss or maintenance have anti-inflammatory properties and a flavor profile that may help limit overall calorie intake," says Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital. With that in mind, here are four spices to try now.
Chili Powder
The capsaicinoids in spicy foods are a weight-loss double-threat, says London. They increase the body's energy expenditure and also cause you to eat more slowly, which may mean you eat less overall. Studies have also suggested that eating foods containing capsaicinoid may cause you to crave more plant-based foods (as opposed to high-fat options like meat).
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Ground Ginger
Ginger’s anti-inflammatory properties help to promote insulin sensitivity, says London. This helps reduce fatty acids in the blood and normalize blood-sugar levels, both of which promote weight stability. London suggests sprinkling ground ginger onto Asian-inspired stir-fries or mixing it into some Greek yogurt with berries.
Turmeric
Lately this spice, often found in Indian curry dishes, has been getting a lot of attention for its growing list of health benefits. "For weight loss, it plays a role in the differentiation of fat cells, stopping them from forming or reducing their size," says London. Try tossing cauliflower and broccoli with turmeric before roasting them.
Garlic Powder
Loading up on this ingredient may not do much for your breath, but it'll work wonders for your waistline. For one thing, its strong flavor may help you take smaller, slower bites at the dinner table—potentially preventing overeating. What’s more, research has also shown an that when you eat garlic, your body temperature increases—which may help speed up your metabolism, says London.
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