The same applies to blood sugar and weight management. Turmeric itself should not be described as a fat-burning ingredient or a treatment for diabetes. Maintaining a healthy weight and stable blood sugar depends primarily on the overall quality of the diet, physical activity, sleep and appropriate medical care when necessary.
One interesting feature of turmeric is that curcumin is not absorbed particularly well by itself. Black pepper contains piperine, a compound that can increase curcumin absorption, which is why turmeric and black pepper are frequently combined in recipes. Adding turmeric to a meal containing a small amount of healthy fat may also be a practical way to incorporate it into the diet.
A simple turmeric drink can be made by warming a cup of milk or an unsweetened plant-based alternative and adding about half a teaspoon of turmeric, a small pinch of black pepper and a little cinnamon. Stir well and drink while warm. Honey can be added for flavor if desired, but it is best to keep added sugar modest.
Turmeric is generally safe in the amounts normally used in cooking. However, concentrated turmeric or curcumin supplements are different from culinary amounts and may interact with medications or cause problems for some people. People taking blood-thinning medication, those with gallbladder problems, or anyone considering high-dose supplements should speak with a healthcare professional first.
The most sensible way to think about turmeric is as a flavorful, nutrient-containing spice that can complement a healthy lifestyle—not as a replacement for medication or a guaranteed treatment for disease.
See more on the next page