More than just pungent smells that add zest to culinary delights, garlic and ginger are infused with medicinal properties known to fight cancer, lower cholesterol and aid digestion. When used in conjunction with a healthy diet and exercise, garlic and ginger can indeed benefit you in losing weight. Before making drastic changes to your diet, consult your doctor.
Garlic and Weight Loss
Allicin is the sulfur compound responsible for garlic’s pungent odor and its weight loss fighting properties. Researchers at the Weizmann Institute in Israel found that allicin is an effective appetite suppressant. The research team, led by Dr. David Mirelman, originally sought to uncover the benefits of garlic in lowering cholesterol, preventing diabetes and promoting cardiovascular health. Results showed that not only did garlic manage cholesterol and lower the risk of diabetes, but also rats given allicin gained no weight, unlike rats in the control group that received no allicin. According to Nancy Moore, PhD, RN, garlic also works as an appetite suppressant because its strong odor triggers the brain into thinking the stomach is full, reducing the urge to continue eating. The brain is also better able to register leptin, a hormone that helps regulate appetite. Other benefits of garlic include an increased metabolic rate. A diet high in garlic encourages the nervous system to secrete adrenalin, a hormone that speeds up metabolism, leading to more calories burned and more pounds shed.
How to Add Garlic to Your Diet
Crushed garlic releases the most allicin, according to the USDA. If you can’t stomach raw garlic, crushed gloves can be cooked for up to 6 minutes and whole cloves can be boiled or baked for up to 3 minutes without destroying garlic’s weight loss benefits. When choosing garlic, opt for a white skin that is firm, with no bruised or brown spots.
Ginger and Weight Loss
Ginger has long revered as a digestive aid and tonic for nausea; ginger supplements have been advertized as a metabolic aid with fat-burning properties and as an appetite suppressant. Although there is no scientific evidence to support claims that ginger directly benefits weight loss, experts at the University of Maryland Medical Center cite preliminary studies that link ginger to cholesterol management. High cholesterol often is associated with an above average body mass index and obesity. Ginger not only reduces cholesterol levels, but also helps break down cholesterol into bile acids.
How to Add Ginger to Your Diet
The more packaged and processed the ginger product, the less potent. Steep your own ginger tea with raw ginger, or grate or chop to add to stir fry and salad meals.
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