4 Best Ways Tamarind Helps You To Lose Weight
Shedding those stubborn pounds has never been easier than with this tropical fruit!
Image: shutter stock
Have you ever seen yourself in the mirror and got frustrated with those extra pounds or loose muscles? Did you ever get fed up of indulging in crash diets or using miracle weight loss pills because they gave no results?
If this is the case, then there is some amazing news for you. You can now lose weight, I mean, really lose weight with this one super-ingredient that is available in your kitchen!
It is the wonder food tamarind. It is not just tasty but also full of important nutrients that can help you lose weight. In this article, we shall look at the four main ways tamarind can support your weight loss journey while also providing other health benefits.
Are you thinking how the humble tamarind can help you in losing weight? Is tamarind good for weight loss? Sit back and read on! You will be amazed!
In This Article
What Is Tamarind?
Tamarind is a leguminous tree belonging to the Fabaceae family and indigenous to tropical Africa. The tamarind tree produces edible, pod-like fruits, which are used extensively in cuisines around the world.
TriviaThe National Center for Health Statistics (NCHS) reported that the prevalence of severe obesity in 2017-2018 in the United States was 9.2%. Women had a higher prevalence of obesity (11.5%) than men (6.9%). The highest prevalence was recorded among adults aged 40–59 (11.5%), followed by adults aged 20–39 (9.1%) and adults aged 60 and over (5.8%).
Nutritional Values Of Tamarind
To understand how this healthy food helps one lose weight, we need to first take a look at all the nutrients present in it.
Here are the nutritional facts of tamarind (1):
| Tamarinds, raw | |
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 239 kcal (1,000 kJ) |
| Carbohydrates | 62.5 g |
| Sugars | 57.4 |
| Dietary fiber | 5.1 g |
| Fat | 0.6 g |
| Protein | 2.8 g |
| Vitamins | |
| Thiamine (B1) | (37%) 0.428 mg |
| Riboflavin (B2) | (13%) 0.152 mg |
| Niacin (B3) | (13%) 1.938 mg |
| Pantothenic acid (B5) | (3%) 0.143 mg |
| Vitamin B6 | (5%) 0.066 mg |
| Folate (B9) | (4%) 14 μg |
| Choline | (2%) 8.6 mg |
| Vitamin C | (4%) 3.5 mg |
| Vitamin E | (1%) 0.1 mg |
| Vitamin K | (3%) 2.8 μg |
| Trace metals | |
| Calcium | (7%) 74 mg |
| Iron | (22%) 2.8 mg |
| Magnesium | (26%) 92 mg |
| Phosphorus | (16%) 113 mg |
| Potassium | (13%) 628 mg |
| Sodium | (2%) 28 mg |
| Zinc | (1%) 0.1 mg |
| Link to USDA Database entry | |
| Units μg = micrograms • mg = milligrams IU = International units | |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
Now that we know which nutrients tamarind has, let’s understand how it helps to aid in weight loss overall fitness, and healthy living.
Key Takeaways
- The high fiber and low calorie content in tamarind make it a good food choice for weight watchers.
- It is rich in hydroxy citric acid, which may slow fat production and suppress appetite to keep you from overeating.
- Consuming tamarind may also assist with the smoother working of the digestive system and boost the metabolic rate.
- Besides weight loss, tamarind may also alleviate the symptoms of sore throat and issues related to Vitamin C deficiency.
Tamarind For Weight Loss
1. Contains Hydroxy Citric Acid
Tamarind contains HCA – hydroxy citric acid which slows down the production of fat. HCA is very similar to citric acid. This acid is present in many other plants too, but it is most prominently found in tamarind. Studies suggest that HCA inhibits the enzyme in the body that promotes fat storage. Hydroxycitric acid also suppresses appetite by increasing serotonin neurotransmitter levels. It also burns fat during long exercises. But research is in progress to check HCA’s effect on metabolic rates (2), (3).
2. Acts As A Mild Laxative
Tamarind also acts as a mild laxative (4). In fact, tamarind juice is believed to be very effective in treating and preventing bile disorders (5).
3. Helps The Digestive System:
Consumption of tamarind aids in the smooth working of the digestive system. This makes sure your health stays at its optimum levels (6 ).
4. Helps Prevent Overeating:
Quick TipIf you are accumulating pounds due to binge eating and finding it hard to control yourself, then you’ll be delighted to know that tamarind benefits weight loss by setting up your appetite right (7).
What Are The Other Benefits Of Tamarind?
- Tamarind may not only help you lose weight but its nutrition also offers a number of other benefits, thanks to the abundance of vitamins, minerals, and fiber in it (1).
- Tamarind can be used to cure sore throat (8).
- Tamarind may help fight against cancer too. It contains high levels of antioxidants, which may help prevent and combat colon cancer (9).
- Tamarind is rich in Vitamin C (1). Hence, it serves as a fantastic cure for scurvy and other health issues related to the deficiency of Vitamin C (10).
- Applying tamarind on wounds may lead to faster healing (11).
Since you are now familiar with the ways in which tamarind helps you lose weight, it is time to learn how to include it in your diet. Keep reading to learn a few simple recipes.
Recipes Using Tamarind For Weight Loss
1. Tamarind Drink
What You Need
- 1/4 cup tamarind paste
- 4 cups water
- A pinch of salt
- 1-2 tablespoons honey or natural sweetener (optional)
- Ice cubes (optional)
How To Make
- Mix the tamarind paste with water until well combined.
- Add honey or your preferred sweetener and a pinch of salt.
- Stir until mixed.
- Serve the drink over ice cubes.
2. Tamarind Salad Dressing
What You Need
- 2 tablespoons tamarind paste
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup
- 1 tablespoon lime juice
- Salt and pepper to taste
How To Make
- Combine tamarind paste, olive oil, honey, and lime juice in a bowl.
- Whisk until all ingredients are well blended.
- Season with salt and pepper to taste.
- Drizzle over your favorite salad and enjoy!
Consuming tamarind is generally safe and beneficial for most people. However, it also may cause certain side effects. Read on to learn more.
Side Effects Of Tamarind
The acidic nature of tamarind may increase the acid content in the digestive system and result in acidity. People with gastric issues like acid reflux should reduce tamarind consumption. The tannins in tamarind may cause digestion issues (12).
It may also trigger reactions in people allergic to it. Jordan Anthony, a Registered Dietitian Nutritionist, says, “Tamarind is a natural food that’s rich in fiber and essential nutrients. As long as you aren’t allergic, there really aren’t any negative side effects to worry about here unless you eat huge amounts of it.”
Catherine Gervacio, Registered Nutritionist Dietitian, has similar views. She says, “It will have side effects when not taken in moderation and if an individual has a certain sensitivity, intolerance, or food allergy. Also, if that individual’s health condition limits taking specific foods like tamarind.”
Apart from these, excessive intake of tamarind may also cause certain other side effects. Gervacio adds, “It may cause stomach discomfort, gas, or diarrhea if consumed in large quantities. Cramping or bloating might be experienced as well. And since tamarind is an acidic food, acidic, it may cause wearing down tooth enamel over time, again, if consumed frequently in large amounts.”
Moreover, excess intake of tamarind may also increase the risk of enamel erosion.
Anecdotal evidence also suggests that people on diabetes medications should check with their doctor before taking tamarind as it may severely lower blood sugar levels.
Also, those allergic to legumes may experience symptoms like rashes, itching, inflammation, and vomiting upon tamarind intake.
Infographic: 4 Ways Tamarind May Promote Weight Loss
Losing weight can be tough. And with all those extra hours in the gym, if you still cannot see any results, try consuming tamarind. This tangy delight may help you achieve your weight loss goals. Check out the infographic below to learn the top 4 ways it may support your weight loss journey. Scroll down. Illustration: StyleCraze Design Team
Tamarind is a rich source of hydroxy citric acid, a compound that is known to slow down fat production in the body. In addition to healthy eating, this citrus fruit may work as an appetite suppressant since it can increase the levels of serotonin neurotransmitters in the brain, which is all the more reason to add it to your diet. Consuming tamarind for weight management also comes with other health benefits as it is rich in various minerals and vitamins. For instance, tamarind may help improve digestion and exert a mild laxative effect. It also may be used to facilitate wound healing and cure sore throats. With its rich tangy taste, tamarind has various culinary uses, so it is fairly easy to incorporate it into your meal plans and healthy lifestyle.
Frequently Asked Questions
How much tamarind should I eat daily?
10 grams of tamarind is generally considered safe for daily consumption.
Is eating raw tamarind good for weight loss?
Yes, raw tamarind is considered good for weight loss and general wellness. It helps burn fat and may also reduce cholesterol levels, which may improve metabolism and trigger weight loss.
Can tamarind reduce belly fat?
Tamarind has a decent amount of fiber. It may help promote satiety and reduce food intake, which may trigger overall weight loss, including belly fat loss.
Illustration: Best Ways Tamarind Helps You To Lose Weight
Image: Stable Diffusion/StyleCraze Design Team
Tamarind juice is a delicious and healthy way to lose weight. Watch this video to learn about its health benefits and how to make a delicious drink to brighten your day.
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Tamarinds raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients - Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind randomized placebo-controlled trial☆
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053034/ - Safety and mechanism of appetite suppression by a novel hydroxycitric acid extract (HCA-SX)
https://pubmed.ncbi.nlm.nih.gov/12349913/ - The laxative effect of fresh pulp aqueous extracts of Thai Tamarind cultivars
https://www.researchgate.net/publication/247474128_The_laxative_effect_of_fresh_pulp_aqueous_extracts_of_Thai_Tamarind_cultivars - Tamarindus indica L. – A review of traditional uses phytochemistry and pharmacology
https://www.researchgate.net/publication/322983943_Tamarindus_indica_L_-_A_review_of_traditional_uses_phytochemistry_and_pharmacology - Assessment of the potential genotoxic risk of medicinal Tamarindus indica fruit pulp extract using in vivo assays
https://www.researchgate.net/publication/26826094_Assessment_of_the_potential_genotoxic_risk_of_medicinal_Tamarindus_indica_fruit_pulp_extract_using_in_vivo_assays - A Trypsin Inhibitor from Tamarind Reduces Food Intake and Improves Inflammatory Status in Rats with Metabolic Syndrome Regardless of Weight Loss
https://www.mdpi.com/2072-6643/8/10/544 - Tamarind (Tamarindus indica L.) research – a review
https://www.researchgate.net/publication/281466386_Tamarind_Tamarindus_indica_L_research_-_a_review - Chemopreventive effects of a Tamarindus indica fruit extract against colon carcinogenesis depends on the dietary cholesterol levels in hamsters
https://pubmed.ncbi.nlm.nih.gov/28687269/ - Physicochemical composition of Tamarindus indica L. (Tamarind) in the agro-ecological zones of Uganda
https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.627
- Effect of Tamarindus indica (Linn) on the Rate of Wound Healing in Adult Rabbits
https://www.researchgate.net/publication/304946338_Effect_of_Tamarindus_indica_Linn_on_the_Rate_of_Wound_Healing_in_Adult_Rabbits - Tamarindus indica and its health related effects
https://www.sciencedirect.com/science/article/pii/S2221169115300885
Read full bio of Dr. Pallavi Srivastava
Catherine Gervacio has been a Registered Nutritionist Dietitian for almost 20 years. Her areas of expertise include diabetes management, gut health, and weight management. She graduated from the University of Santo Tomas. She also has completed the International Fitness Certification approved by the International Sports Sciences Association and a certification for Managing Anxiety and Mental Health associated with Harvard University.She currently works with various medical and fitness brands like MSFit in Singapore and Fatless Life in Dubai, and also as a Health Coach with BetterMe.She also is the Co-founder of Nutrition First Corp, a nutrition and meal delivery service where she helps people meet their health goals by delivering diet consultations and customized healthy meals. Outside of work, Catherine enjoys outdoor activities with her family.Catherine Gervacio has been a Registered Nutritionist Dietitian for almost 20 years. Her areas of expertise include diabetes management, gut health, and weight management. She graduated from the University of Santo Tomas. She also has completed the International Fitness Certification approved by the International Sports Sciences Association and a certification for Managing Anxiety and Mental Health associated with Harvard University.She currently works with various medical and fitness brands like MSFit in Singapore and Fatless Life in Dubai, and also as a Health Coach with BetterMe.She also is the Co-founder of Nutrition First Corp, a nutrition and meal delivery service where she helps people meet their health goals by delivering diet consultations and customized healthy meals. Outside of work, Catherine enjoys outdoor activities with her family.
Jordan Anthony is a Registered Dietitian Nutritionist with over 6 years of experience. She was a public relations professional before she went back to the University of Southern California to get a Master's degree in Nutrition, Healthspan and Longevity. She is currently serving as the Senior Director of Nutrition at Ahara Corporation in Los Angeles, USA. Jordan Anthony is a Registered Dietitian Nutritionist with over 6 years of experience. She was a public relations professional before she went back to the University of Southern California to get a Master's degree in Nutrition, Healthspan and Longevity. She is currently serving as the Senior Director of Nutrition at Ahara Corporation in Los Angeles, USA.
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