By now, I KNOW you know that a balanced diet and regular exercise are key components of a healthy lifestyle, but did you know that the spices you’re seasoning your food with contain compounds that can also play a role in boosting your metabolism?
I hope so cuz I am literally out here shouting it from the rooftops! 😅
What never gets old for me is that many of these compounds CAN ONLY BE FOUND IN SPICES! This is why consuming freshly ground spices that still contain their volatile oils is so important.
The Science Behind Metabolism-Boosting Spices
Metabolism is the process by which your body converts food into energy. The faster your metabolism, the more calories you burn, even at rest. Some spices contain compounds that may enhance your metabolic rate, helping your body to burn more calories and potentially aiding in weight management.
Here are a few spices that have been studied for their potential metabolism-boosting effects:
1. Cayenne Pepper – Key Compound: Capsaicin
Cayenne pepper (one of my faves) contains capsaicin (found in ALL chiles), a compound that has been shown to increase thermogenesis—the process by which your body produces heat and burns calories. It also decreases appetite. What a combination! 🙌🏽
A study published in The American Journal of Clinical Nutrition found that consuming capsaicin can increase metabolic rate by up to 5% and enhance fat oxidation by about 16%.
Chiles also contain nine times more vitamin A (ounce for ounce) than a green pepper and twice as much vitamin C as an orange. They are also rich in minerals, including potassium and magnesium.
I could say so much more on capsaicin but I’ll leave you with this. It kills tumor cells in test animals and in human cell cultures. 😲
How to Use: Add a pinch to soups, stews, curries, basically anything savory, or even hot chocolate for a spicy kick. I’ve added cayenne into The Middle Eastern, UMAMI Jerk and our Tandori Twist. Even the UMAMI Thrive smoothie blend has a pinch of cayenne (perfectly hidden for those that don’t like heat). The Hot Mexican blend contains chipotle which also contains capsaicin.
Every little pinch counts. 🥰
2. Cinnamon – Key Compound: Cinnamaldehyde
Cinnamon is not only the most delicious spice ever, but it as also been shown to help regulate blood sugar levels, which can have an impact on metabolism. Cinnamaldehyde, the active compound in cinnamon, has been found to increase thermogenesis as well, according to research from the University of Michigan.
How to Use: Sprinkle cinnamon on your morning smoothie, coffee, or yogurt. Roast fruit in it for the perfect dessert. Add it to golden milk. Combine it with more savory spices to cook meat, squash or sweet potatoes in. It’s a great way to add sweetness without sweeteners. 😉 Our UMAMI Bermuda Smoothie Blends both contain Organic Ceylon Cinnamon as a better alternative to Cassia Cinnamon.
3. Ginger – Key Compound: Gingerol
Ginger has long been used for its medicinal properties, and it’s also known for its potential metabolism-boosting effects. Gingerol, the active compound in ginger, may help increase the number of calories burned and reduce feelings of hunger, according to a study published in Metabolism. It is incredible for your digestion as it replenishes HCL.
One more exciting thing to be aware of is that in the last five years, it’s been discovered that dried ginger has a compound in it that fresh ginger does not, called 6-Shogaol. This compound is proven to be more effective than chemotherapy at eradicating cancer stem cells. 🤯
How to Use: I can’t think of a dish that ginger doesn’t go well in. It loves savory dishes as much as sweet. Ginger can be added to smoothies, teas, rice dishes or stir-fries. Grate it and squeeze the juice into warm water with raw honey.
A powerful cancer prevention technique is just to cook with a tsp a day of dried ginger. UMAMI Vitality Smoothie Blend, The Stardust, Ginger Cumin Salt and Tandori Twist all contain ginger.
4. Turmeric – Key Compound: Curcumin
Turmeric, famous for its vibrant yellow color, contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Recent studies suggest that curcumin may also enhance metabolic processes and help with fat reduction.
Flavorwise, I think turmeric is a non-event. 🤷🏽♀️ BUT it is just too good for you not to get it in your diet regularly. It is literally one of nature’s most powerful healers and has been shown to protect virtually every organ in the body!
How to Use: Add turmeric to curries, soups, or mixed into a warm turmeric latte for a comforting and health-boosting beverage. Combine with black pepper (and fat) to improve bioavailability. (Sidenote: If you are taking turmeric supplements, I would take it with bromelain instead, as black pepper can irritate the gut and possibly slow liver detox.)
5. Black Pepper – Key Compound: Piperine
Black pepper contains piperine, a compound that not only enhances the absorption of other nutrients but may also stimulate the metabolism. Research indicates that piperine can increase thermogenesis and prevent the formation of new fat cells.
How to Use: Black pepper can be used to season almost any savory dish.
The best way to reap the metabolism-boosting benefits of these spices is to incorporate them regularly into your meals. (Remember K.I.S.S.? 🙈)
We offer a range of spice blends that make it easy to add these powerful ingredients to your diet. For example, The Middle Eastern Blend combines the benefits of turmeric, black pepper, and cayenne (along with other spices) in one convenient mix—perfect for meat, curries, soups, stews, veggies, and more.
While these spices can certainly support metabolic health, it’s important to remember that they work best when combined with a healthy diet and lifestyle. No single spice will be a magic bullet, but incorporating them into your routine can provide an added edge in your health journey.
If you’re ready to spice up your metabolism, visit our shop page. to explore our full range of spice blends. Whether you’re looking to add some heat with cayenne or some spice to your smoothie, we’ve got something to suit every palate.
Here’s to delicious meals that do more than just taste good! 😎😬