Obesity an Introduction and What We Can do part 3 (Herbs Proven to Help)

Adipose Tissue and Obesity

Mainly two types of adipose tissue exist in humans: the white adipose tissue (WAT) and the brown adipose tissue (BAT). WAT stores energy as triacylglycerols (TGs), while BAT is involved in the maintenance of body temperature by promoting thermogenesis. Now they say an intermediate colour beige also exists. It is accepted WAT is bad and BAT is better in between spectrum.

Especially after birth and in the prepubertal period, adipose tissue grows mainly due to an increase in the number of adipocytes (hyperplasia). The proliferation rate of adipocytes decreases during adolescence and remains stable during adulthood, when the adipose tissue initially expands with an increase in the size of adipocytes (hypertrophy). During periods of positive energy balance, such as overeating or a sedentary lifestyle, the expansion of adipose tissue can be achieved by hyperplasia and/ or hypertrophy, leading to obesity.

The lipostatic theory explains the relative constancy of body weight based on a negative feedback mechanism that inhibits food intake and increases energy consumption when body weight exceeds a certain value. The inhibition is consequently removed when the body mass returns below this threshold. The hormones mainly involved in this regulation are leptin and ghrelin, which modulate the activity of neurons in the arcuate nucleus of the hypothalamus involved in the control of appetite.

Obese subjects, although they have a high level of leptin in blood, exhibit leptin resistance.

 Ghrelin is a well-known hormone that stimulates food intake in a dose-dependent manner. Blood levels of ghrelin increase before meals and decrease about an hour after food intake. It is therefore considered the complementary of the leptin hormone. Ghrelin increases appetite by stimulating the need for nutrition that is driven by metabolic needs but also by stimulating the need for nutrition induced by reward, memory, and motivated eating behavior, leading to deregulated weight gain and obesity.

Fenugreek

Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.

A 2023 systematic review built on previous findings on cardiometabolic risk factors by expanding its analysis to waist circumference and blood pressure. It found that, among other benefits, administering fenugreek could positively affect waist circumference.

Another review analysed  that investigated fenugreek supplementation on high-fat-fed rats. It concluded a positive potential effect of fenugreek for weight loss, with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by the fenugreek, which helps control appetite.

Cayenne Pepper

It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits.

Research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day.

Capsaicin may also reduce hunger to promote weight loss.

Ginger

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well.

A 2024 review and meta-analysis examined 27 studies that analysed the effects of ginger on weight loss. The researchers concluded that ginger supplementation can reduce:

• body weight

• body mass index

• body fat percentage

Oregano

A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that many in vivo and in vitro studies confirmed the positive benefits of these oils on obesity-related conditions and their effects.

Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body

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Caralluma Fimbriata

Caralluma Fimbriata is an herb that is often included in many diet pills.

It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite.

One 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo.

Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group.

However, research on this is older and limited. More recent research would help confirm these findings.

Turmeric

A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation.

Research from 2022 also gave results that suggest curcumin may be beneficial for weight loss.

However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

Black Pepper

It contains a powerful compound called piperine, which supplies both its pungent flavour and potential weight-lowering effects.

One 2022 study Source found that supplementing with piperine helped reduce body weight in rats on a high fat diet, even with no changes in food intake. Another 2020 study on high fat diet-induced obese mice found similar results.

Gymnema Sylvestre

Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels.

However, some research shows that it may also benefit those looking to lose weight.

It contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings.

In fact, one 2022 study looked at the effects of a 14-day program that involved Gymnema sylvestre supplementation on the consumption of sweet foods and discretionary sugar intake in adults. It found that people who consumed Gymnema sylvestre mint noted a reduced desire, perceived pleasantness, and intake of sweet food over that period, right from day 1 of the study.

Cinnamon

Some studies have even found that cinnamon could increase weight loss.

It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger.

Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel.

Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.

Green Coffee Bean Extract

Green coffee bean extract is commonly found in many weight-loss supplements.

It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects.

A 2017 study on female obesity involved participants taking 400 mg of green coffee bean extract for 8 weeks. This supplementation, alongside a modified diet, resulted in more weight loss than following the modified diet alone.

Cumin

Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family.

One small study Source involved the addition of cumin and lime to the diet and weight loss routine of 72 overweight participants. Researchers concluded this regime had positive effects on their weight management.

Another small study focused on 88 overweight women. It found that cumin supplementation accelerated weight loss in some participants.

 Cardamom

A study concluded that evidence suggested a positive link between cardamom and obesity management through the increase of a protein that helps metabolism called SIRT1, and control of some genes that influence obesity.

Guggul (Commiphora wightii): 

A resin renowned for its hypocholesterolemic (cholesterol-lowering) properties. Clinical research indicates it supports lipid metabolism and possesses anti-inflammatory effects that inhibit fat cell accumulation.

Triphala: 

A traditional polyherbal formulation of three fruits (Amla, Bibhitaki, and Haritaki) documented in peer-reviewed journals for regulating gastrointestinal health, improving metabolism, and supporting balanced weight management.

Vidanga (Embelia ribes):

 Often prescribed in Ayurvedic formulations (like Vidanga Churna), modern pharmacological studies show its active compound, embelin, helps lower cholesterol and triglycerides while exerting anti-adipogenic effects.