Turmeric May Help with Weight Loss, Diabetes

Type 2 diabetes is a complex condition where the body struggles to manage blood sugar levels. It’s often linked to abdominal obesity and can lead to serious health problems like damage to the eyes, nerves, kidneys and heart. With over 536 million people affected globally in 2021 (and that number expected to rise), diabetes is a growing concern.

Managing diabetes can be challenging, as no single treatment works for everyone, and traditional medications can be expensive or have side effects. This has led researchers to explore safer, more affordable alternatives.

One promising option is turmeric, a bright yellow spice commonly used in cooking. Its active compound, curcumin, has shown potential benefits for diabetes, obesity and inflammation. However, research results have been mixed. While some studies show promising benefits, others have found little to no effect, leaving its overall impact unclear.

Because of these conflicting results, a new meta-analysis was conducted to take a closer look and provide clearer answers. This study is one of the most thorough reviews to date, specifically examining how turmeric and curcumin influence body measurements in people with prediabetes and type 2 diabetes, and the results were published in Nutrition & Diabetes.

How Was The Study Conducted?

The researchers conducted a detailed review and analysis of studies to understand the effects of turmeric and curcumin on body measurements in people with prediabetes and type 2 diabetes. 

The reviewers carefully selected studies that met specific criteria, such as focusing on adults with prediabetes or diabetes and comparing turmeric/curcumin to a placebo. Studies on animals or pregnant women, as well as those combining turmeric with other treatments, were excluded. Twenty eligible articles were used for the systematic review and dose-response meta-analysis. 

What Did The Study Find?

In the reevaluation of studies, the daily dose of turmeric or curcumin ranged from as low as 80 mg to as high as 2100 mg. The duration of these studies varied, too, lasting anywhere from eight weeks to 36 weeks. The interventions were categorized into three types: unformulated curcumin, high-absorption curcumin and turmeric. 

A total of 14 clinical trials studied the effects of turmeric or curcumin on body weight in people with type 2 diabetes. The combined results showed that turmeric/curcumin supplementation led to an average weight loss of 1.9 kg (or about 4.2 pounds) compared to the placebo. Additionally, participants with a body mass index (BMI) under 30 saw a greater weight reduction of 2.2 kg (about 4.8 pounds). These findings suggest turmeric may have an impact on weight management, especially in certain groups.

Other findings included that among participants with type 2 diabetes, turmeric/curcumin supplementation modestly reduced waist and hip circumference, but had little effect on BMI and body fat percentage. As for people with prediabetes, three trials suggested that turmeric/curcumin supplements modestly reduced body weight when taken over 22 weeks, and turmeric/curcumin was also connected to a small reduction in waist circumference. 

While this study provides valuable insights into the potential benefits of turmeric and curcumin for managing body weight and measurements in people with prediabetes and type 2 diabetes, it has some limitations. The quality of evidence in many of the included trials was rated as low or very low, partly due to inconsistencies in results and differences in study designs, doses and durations.

Additionally, the high variability between studies makes it harder to draw definitive conclusions. Most trials had small sample sizes, and some relied on self-reported data, which can introduce bias. Furthermore, the study excluded certain populations, such as pregnant women and those using turmeric alongside other treatments, limiting its generalizability. Finally, while turmeric and curcumin showed promise in some areas, the effects were often modest, highlighting that taking this supplement is unlikely to be a magic bullet for seeing noticeable outcomes for some. 

How Does This Apply To Real Life?

If you’re managing prediabetes or type 2 diabetes, the idea of adding a turmeric or curcumin supplement to your routine might sound appealing, especially since it’s a natural and more budget-friendly option. The research suggests that turmeric could help with small but meaningful improvements in weight and waist size, particularly when taken in higher doses (over 1500 mg/day) or for longer periods (more than 22 weeks). That said, most turmeric or curcumin supplements usually have between 500 and 1,000 milligrams of curcumin per serving—and you should check in with a healthcare professional before taking a new supplement, especially one with a high dosage.

For example, people with prediabetes saw an average weight loss of 2.5 kg (about 5.5 pounds) and a reduction in waist circumference of nearly 3 cm (about 1.2 inches). While these changes aren’t dramatic, they could be a helpful addition to a broader plan that includes healthy eating, exercise, and regular medical care.

That said, turmeric isn’t a quick fix or a replacement for other treatments. Its effects are modest, and not everyone will see the same results. If you’re considering turmeric or curcumin supplements, it’s important to talk to your healthcare provider first, especially if you’re already on medication for diabetes or other conditions. Supplements can interact with medications, and not all products are created equal. For example, some may not contain the right dose or form of curcumin to be effective. Ultimately, while turmeric shows promise, it works best as part of a well-rounded approach to managing diabetes and overall health.

Our Expert Take

This study, published in Nutrition & Diabetes, highlights the potential of turmeric as a natural, more budget-friendly supplement that may support weight management and reduce waist size in people with prediabetes and type 2 diabetes. But it is important to remember that while the results are promising, the effects are modest and vary depending on factors like dosage, duration and individual health conditions. Turmeric is not a cure-all, but it could serve as a helpful addition to a comprehensive diabetes management plan that includes a healthy diet, regular exercise and medical care. For those looking for alternative ways to support their health, turmeric offers a safe and accessible option worth considering under the guidance of your healthcare provider.