A sprinkle of turmeric not only adds vibrant color to your dishes, but also boosts their nutritional value and potency. This ancient Indian spice has been trusted in Ayurveda for thousands of years and is used in many medicines. Most of its benefits are due to curcumin, which has amazing health benefits such as improving insulin sensitivity, preventing inflammation and infections, preventing cancer and urinary tract infections, relieving digestive and skin problems, and relieving pain. It is no wonder that turmeric lattes and turmeric shots are often featured in trending superfood lists and touted as magical health-altering. However, like any good thing, turmeric should be consumed in moderation. Too much of it can have disastrous consequences. (Also Read | Ancient Wisdom Part 23: 5 Ancient Spices That Help You Lose Weight and How to Incorporate Them into Your Diet)
In an interview with HT Digital, Ayurvedic physician Dr. Jeel Gandhi warned that turmeric extract can be toxic if taken in large quantities.
“Turmeric extracts containing purified curcumin and other alkaloids should be taken with caution. The extracted biochemicals are potentially toxic in large quantities. Raw turmeric is largely non-toxic, even when the full range of phytochemicals is taken, as long as you don’t exceed 5-10 grams per day. Many dietary supplement companies entice buyers by listing high amounts of curcumin on the label, but a higher number does not necessarily mean better efficacy,” says the Ayurvedic doctor.
Dr. Zeal says that above a certain limit, the body may reject turmeric and it may become potentially toxic. She says it’s always wise to use raw, organic turmeric rather than an extract unless taken under proper supervision.
Why Turmeric is Popular
“Turmeric or haldi has long been recognised for its anti-inflammatory properties that purify the blood and boost immunity. Regular consumption of turmeric can prevent obesity as its powerful compound, curcumin, can suppress inflammation that leads to weight gain. A staple in Indian Ayurvedic medicine, turmeric has been used for its anti-inflammatory properties. Curcumin, the active ingredient in turmeric, helps in weight loss by reducing inflammation and improving insulin sensitivity. It also supports lipolysis,” says nutritionist Vidhi Chawla.
It is important to consume turmeric in moderation as well as in moderate amounts. Also, this golden spice is not suitable for everyone and those with pitta disorders or diabetes should be careful with its intake.
“Turmeric is a warming spice. Caution is advised in people with Pitta disorders like bleeding disorders and menorrhagia. The intake of extracts or curcumin should be reduced during the hotter months of the year and people living in areas that experience harsh summers should always use it with caution in summer. People with Pitta prakriti who are naturally warm-hearted should not use it in excess,” says Dr Zeal.
Nutritionist Avanti Deshpaande shared in an Instagram post that to get more curcumin, you should choose turmeric that is dark yellow in colour, as it contains 7% curcumin instead of 3%, which is said to be beneficial for your health.
Turmeric for Weight Loss
Turmeric is an effective remedy for losing weight, but people who are already underweight, constantly constipated, or have dry skin should avoid turmeric or combine it with healthy fats.
“It is lekanya, which means it removes kapha from the body. Hence, it is effective in weight loss. However, people who are underweight or suffer from extreme dryness, constipation or dry rough skin and hair should use it sparingly and always with moderate amounts of fat (ghee) or full-fat A2 milk, if recommended,” says Dr Zeal.
Why You Should Combine Turmeric with Ghee and Milk
“The heating properties of turmeric are countered by ghee or milk (it has a cooling effect). That’s why you often see turmeric taken in traditional Ayurvedic formulations like Haridra Kanda Paak, which has milk and ghee added to it. Turmeric and milk are a natural combination. The addition of ghee and black pepper to this hot drink enhances the absorption and bioavailability of turmeric,” say experts.
Beware of diabetes
Dr Zeal says turmeric is prescribed for diabetes and prameha, but people taking blood sugar lowering medications should adjust their dosage if they are supplementing with curcumin as it can cause a significant drop in blood sugar levels.
