Rich in flavour and delightfully fragrant, curry is one of the nation’s favourite dishes for good reason.
Now new research from scientists suggests one popular ingredient could have fat-busting properties that could help you lower your cholesterol and risk of heart disease.
A clinical trial led by Osaka Metropolitan University and published in the journal Food Science & Nutrition showed people who consumed black cumin, also known as nigella seeds, regularly over eight weeks significantly reduced their levels of “bad cholesterol”, while increasing their levels of “good cholesterol”.
Participants consumed five grams of black cumin seed powder daily—roughly a tablespoon—for eight weeks as scientists monitored the cholesterol levels in their blood.
Experts found the group showed significant reductions in blood triglycerides, LDL (”bad”) cholesterol, and total cholesterol levels. In addition, HDL (”good”) cholesterol levels increased.
LDL cholesterol, or low-density lipoprotein, is sometimes referred to as "bad" cholesterol because high levels can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke.
“This study strongly suggests that black cumin seeds are useful as a functional food for preventing obesity and lifestyle-related diseases,” study author Professor Kojima-Yuasa said. “It was so gratifying to see black cumin comprehensively demonstrate actual, demonstrable blood lipid-lowering effects in a human trial.”
Researchers also found black cumin seed extract inhibited a process called adipogenesis, which is the formation and maturation of fat cells, by blocking the build-up of fat droplets.
Writing in the journal, the team said the high levels of naturally occurring phenolic compounds and flavonoids, both of which can act as antioxidants, highlight the anti-oxidant and anti-inflammatory properties of the spice.
“We hope to perform longer-term and larger-scale clinical trials to investigate the effects of black cumin on metabolism,” she added. “We are particularly interested in investigating its effects on insulin resistance in diabetes and inflammatory markers.”
The study is just the latest in a number analysing the benefits of cumin. Another found cumin extract helped people alleviate bloating and other symptoms of irritable bowel syndrome. A separate review showed cumin extract had been found to improve liver function tests in patients with non-alcoholic fatty liver disease.
Research also suggests that incorporating a daily serving of chickpeas into one's diet may help lower cholesterol levels, while black beans could reduce inflammation.
The study, which involved 72 participants with pre-diabetes, monitored the effects of daily chickpea and black bean consumption over 12 weeks. The findings revealed that those who consumed a daily serving of chickpeas, approximately 160g cooked weight, experienced improved cholesterol levels.
Additionally, the consumption of black beans was associated with reduced inflammation. A cup of cooked black beans is around 170g.
