In today’s busy and chaotic world it has become very difficult to maintain our health. The most common problem that we all face is weight management, and people are suffering to gain their desired weight. There are many ancient herbs and spices which are making their comeback with their beneficial qualities. One such underrated spice is caraway seeds. Though caraway seeds are popular in Indian and Middle Eastern kitchens for their rich flavor, but now they are gaining popularity for their excellent health benefits—especially when it comes to weight loss.
If you’re planning to take trip to loose weight naturally and sustainably, including caraway seeds into your regular diet can be a simple yet effective step. Let’s explore how these tiny seeds can support your goals and the best ways to use them.
What Are Caraway Seeds?
Caraway seeds, popularly known as shahi jeera in Hindi, is derived from the Carum carvi plant. Caraway seeds belong to the same family as fennel, cumin, and dill. It has a warm, slightly peppery taste and pinches of citrus and anise. Caraway seeds are used in bread, curries, and spice blends.
Caraway seeds are filled with health-boosting compounds like:
- Dietary fiber
- Antioxidants
- Flavonoids
- Essential oils (like carvone and limonene)
- Vitamins and minerals, including magnesium, iron, and calcium
Why Caraway Seeds Help with Weight Loss?
- Boost Metabolism:- Caraway seeds are good in active compounds like carvone which are beneficial to stimulate digestive enzymes. This increases our metabolic rate, and helps to burn calories more efficiently.
- Improve Digestion:- Good digestion is the key factor for weight loss. Caraway seeds help to reduce bloating, indigestion, and gas, which are the common problems that can make your belly visible and feel bigger than its actual size.
- Suppress Appetite:- One of the major struggles during weight loss is to control cravings. Caraway seeds are quite good in managing hunger hormones and can naturally suppress your appetite, and can prevent you from overeating.
- Balance Gut Microbiota:- To maintain a balanced weight a healthy gut flora is very important. According to some studies, extract of caraway seeds can improve the composition of gut bacteria, which support for better digestion and fat breakdown.
- Diuretic Effect:- Caraway seeds function like a mild diuretic that help the body to flush out excess water weight. Releasing excess water can reflect as quick weight reduction on the scale, and if people can consume caraway seeds from a young age then they won’t suffer in the future regarding weight regulation.
How to Use Caraway Seeds for Weight Loss
There are many easy ways to include caraway seeds in your regular diet:
Caraway Seed Water (Jeera Water’s Cousin)
For this preparation you need 1 teaspoon of caraway seeds, 1 glass (around 250ml) water.
First soak the seeds in water overnight. Next morning, boil the water for 5-7 minutes. Then strain the water and drink it warm on an empty stomach. By adding this in your regular diet, your metabolism boosts. You will have better digestion, and there will be less bloating.
Caraway Seed Tea
For this you need 1 teaspoon caraway seeds and 1.5 cups water. If you want, add a slice of ginger or dash of lemon juice.
First boil water and add the seeds. Let it simmer for 10 minutes, then strain. Add lemon juice or ginger as per your preference. This tea is suggested to have after meals or before bedtime to have better digestion and control late-night snacking.
Caraway Seed Powder
It is very easy to prepare caraway seed powder. Dry roast the seeds and then let them cool to grind into a fine powder.
Mix ½ teaspoon of the prepared powder with warm water or yogurt. You can also use a pinch of this powder over salads or roasted veggies. As caraway seed powder is a more concentrated form so it should not be taken more than once a day.
Add to Meals
You can add caraway seeds in your regular diet through many ways. By tossing them in stir-fries, soups, or lentils, by adding them to ‘tadka’ for Indian dishes, or you can also add them with bread dough or homemade crackers to boost the flavour.
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Scientific Evidence
According to a study that was published in 2013 in Phytotherapy Research, it is saying that overweight women who had taken caraway seed extract regularly for 90 days had significant reductions in body weight, BMI, and body fat percentage, and that was done without any changes in their diet or exercise routine. Researchers believe that caraway seeds may have a direct fat-burning effect and it can help to improve body composition.
Besides having so many benefits, caraway seeds have few limitations too. So if you have any underlying conditions, it is important to take advice from any healthcare professional before consuming it or incorporating it in your diet.
