Beware of preconceived ideas: “no spice is capable of making you lose weight by itself!” assures Nathalie Négro, dietitian-nutritionist. On the other hand, “spices are interesting when trying to lose weight, on several levels” explains the specialist.
Does eating spicy food make you lose weight? Yes, but indirectly
First, “spices, in essence, give a lot of flavor to our foods and preparations, whether salty or sweet“. So, all it takes is a pinch of cinnamon to transform a simple natural yogurt into a winter dessert. And a simple pinch of cayenne pepper transforms a “classic” cream sauce into a delicious exotic accompaniment, for a meat or fish!
“Thanks to spices, we will put less salt and less fat (butter, olive oil, etc.) in our starters, main courses and desserts.” explains Nathalie Négro. However, we know: salt is the main responsible for water retention (it also plays a role in the accumulation of aqueous cellulite) while fats, when they are brought in excess to the body, contribute largely to weight gain.
Deuzio, “the majority of spices are naturally antioxidant and anti-inflammatoryexplains the dietitian-nutritionist. However, we now know that obesity is a disease partly linked to the increase in inflammatory phenomena in the body.“Moreover, according to several scientific studies, being overweight leads to a greater production of free radicals, therefore an increase in oxidative stress in the body: the antioxidants contained in spices help to regulate this phenomenon. All good!
Is chili pepper a fat-burning spice?
“No, it’s a myth” replies the dietitian-nutritionist. Thanks to the capsaicin it contains, this spice (often considered the “queen of slimming spices” by the general public) actually increases perspiration after a meal. “But it only lasts a fraction of a second: there is no increase in metabolism !” analyzes the specialist. Contrary to popular belief, chili pepper is not a “natural fat burner”…
“Spices have an indirect effect on weight loss: they are obviously not magic, but they have their place as part of a slimming diet.” summarizes Nathalie Négro. So what are the best spices to adopt when you want to lose weight?
What spices to use to lose weight? The dietician’s suggestions
Turmeric to spice up a plate of rice
It is the main ingredient in curry powder. Coming from the root of the plant of the same name, turmeric is easily recognizable with its beautiful orange color. Several scientific studies have shown its benefit in cases of digestive disorders (in cases of bloating, for example) as well as in the prevention of viral infections. “In cooking, the very subtle taste of turmeric pleasantly enhances a plate of white rice… and avoids adding salt!” suggests Nathalie Négro.
Vanilla to flavor yogurt or fromage blanc
The quintessential childhood spice, vanilla can be bought in powder, pod or even in the form of liquid extract. “It is interesting because it can be used in many preparations to reduce the quantity of sugar: natural yogurt, a small bowl of fromage blanc, skyr, flan, rice pudding… Vanilla naturally reproduces a taste sweet, but without impact on the silhouette” remarks Nathalie Négro. Of course, it works the same with cinnamon!
Ginger for savory and sweet dishes
Fresh or dried, ginger is traditionally used for its anti-inflammatory properties. “What is interesting about this spice is that it can be used in savory or sweet preparations.” underlines Nathalie Négro. In a savory version, we can (for example) consider chicken skewers marinated in ginger or a winter vegetable soup seasoned with ginger – the idea being to replace the salt. In a sweet version, we can (for example) prepare a lemon-ginger cake or a “zero sugar” fruit salad with ginger.
Cardamom for a pleasant tea at the end of a meal
Little known, cardamom is nevertheless interesting from a health and slimming point of view! This strong-tasting spice has digestive properties. “Drinking a cup of cardamom tea (without sugar) is a delicious way to finish a meal without increasing your calorie bill.” suggests the dietician-nutritionist. And an excellent digestive as a bonus!
Espelette pepper to spice up vegetables
This 100% French spice (it is grown in the Basque Country) “remains accessible even to people who don’t like spicy food“says Nathalie Négro. The dietitian-nutritionist suggests”to put a tip of a knife, no more, in a vegetable stir-fry to enhance the flavor“. Curious cooks can combine Espelette pepper with paprika.
And also… Want to try other spices as part of your “weight loss” approach? Nathalie Négro suggests you try cinnamon (“a classic, pleasant in a fromage blanc for example“), coriander (“be careful, this spice does not appeal to everyone!“), the curry (“there are different intensities“) and nutmeg (“top in mashed potatoes“).
Without forgetting cumin, black pepper, cloves, fennel seeds… Spices which must (of course) be used in the context of a varied and balanced diet.
Thanks to Nathalie Négro, dietician-nutritionist and head of the Nutritional Center of Brides-les-Bains thermal baths.
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