Is Cumin Good for You?
Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LNDCumin (Cuminum cyminum) is an annual herbaceous plant that produces the spice you recognize in grocery stores and cuisines. The plant is cultivated in the Middle East, India, China, and several Mediterranean countries, including Tunisia.Cumin, which has numerous health benefits, can be bought as whole dried seeds or ground powder. It has played a medicinal role in many parts of the world for years.
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Cumin Health BenefitsCumin contains various bioactive compounds, including cuminaldehyde, alkaloids, flavonoids, terpenoids, polyphenols, and more. It is unclear exactly how much cumin is needed to have a significant effect, as studies vary on the type and dosage of cumin, and more studies are needed.Weight ManagementOne study compared the effects of consuming about one-half teaspoon of cumin (around 1.5 grams) with yogurt before breakfast and lunch to those who had plain yogurt without cumin for three months. Researchers found that the group who added cumin to their yogurt reduced weight, body mass index (BMI), and waist circumference. Note that all participants were prescribed a lower-calorie diet, which was meant to result in weight loss.CholesterolIn the same study, the participants who had 3 grams of cumin with their yogurt daily reduced serum levels of fasting cholesterol, triglycerides, and low-density lipoprotein (LDL) cholesterol (“bad cholesterol”). Their high-density lipoprotein (HDL) cholesterol (“good cholesterol”) also increased. This study was limited to women, and more studies are needed in a diverse population to determine the impact.DiabetesThe protective effects of plants (including herbs and spices) on diabetes prevention and treatment are well-established. Some research suggests that cumin contains components like cuminaldehyde that impact blood sugar by inhibiting enzymes in the carbohydrate metabolism pathway.However, the research is mixed, and more evidence is needed. A systematic review found no blood sugar benefit in supplementing with cumin. Yet, another study suggests that cumin essential oil can be beneficial.Irritable Bowel Syndrome (IBS)Understanding the link between cumin and irritable bowel syndrome (IBS) is limited. Participants in one study were given 20 drops of cumin extract divided into two doses for four weeks. Those who took the cumin extract reported less bloating and improved stool consistency. More research is needed to determine the impact cumin can have on IBS.DiarrheaIn Indonesia and India, cumin is used to treat chronic and bloody diarrhea. In one study, participants with diarrhea-dominant IBS experienced fewer bowel movements after four weeks of treatment with cumin. However, the frequency increased to four weeks after stopping the treatment.Memory LossAnimal studies show that high doses of cumin extract may protect against memory loss. However, these studies have many limitations, and human studies are needed to determine cumin's safety, dosage, and impact.AntioxidantsCumin has many antioxidative compounds, including cuminaldehyde, thymol, beta-pinene, and gamma-terpinene. Cumin contains such antioxidants as polyphenols, salicylic acid, cinnamic acid, and hydroquinone. Polyphenols act as antioxidants. Cumin seeds demonstrate antioxidant activity on cells induced by oxidative stress.Anti-InflammatoryCompounds in cumin have been shown to have anti-inflammatory properties in animal and laboratory studies, but human randomized control trials are needed.Fights Bacteria and ParasitesCumin extracts were shown to have antibacterial and antimicrobial effects in a laboratory study, where they were used against multidrug strains of antibiotic-resistant bacteria (bacteria that have defeated the antibiotic drugs designed to kill them). Folklore says the Egyptians used to use cumin to treat parasites.Anticancer PropertiesIn one animal study, rats were supplemented with cumin powder, dried ethanolic cumin extract, or nothing (control). Tumor incidence was 96% in the control group and 55% and 45% in the cumin powder and extract groups, respectively. The groups given cumin also had slower growth and smaller-sized tumors. However, more human trials are needed.NutritionCumin is low in calories, contains negligible amounts of sodium and fat, and provides a small amount of micronutrients like iron (about 7% daily value), calcium, niacin, and potassium. Cumin's nutritional information includes:Calories: 7.8Fat: 0.5 grams (g)Carbohydrates: 1 gFiber: 0.2 gSugars: 0 gProtein: 0.4 gSodium: 3.5 milligrams (mg)Calcium: 19.6 mgIron: 1.4 mgNiacin: 0.9 mgPotassium: 37.6 mg
TakeawayCumin is used in many types of cooking. Its warm earthiness is the main flavor in chili or taco seasoning. You can also use it to accentuate the sweetness of vegetables or add depth to vegetarian bean dishes, soups, and stews. It pairs well with red pepper, oregano, cinnamon, thyme, and turmeric.
Who Should Avoid Cumin?AllergyCumin is a member of the parsley family. Although rare, if you have a parsley allergy, you could have an allergy to cumin. Cumin seeds can be processed into cumin powder in facilities that process nuts and tree nuts. If you have a tree nut allergy, you may want to check to see if there is any cross-contamination.DiabetesCumin is one way to flavor foods and add nutrition and healthful plant-based compounds. If you notice that after taking cumin supplements, your blood sugar is low, you may need to make changes to your medications to prevent hypoglycemia (low blood sugar). Reach out to a healthcare provider if you have any questions or concerns.Pregnancy and BreastfeedingInformation regarding the safety of cumin supplementation during pregnancy and breastfeeding is lacking. Therefore, it is advised to stick to safe levels used in cooking.In some countries, cumin is used to increase breast milk production. Always contact a healthcare provider for an evaluation and education on modifiable ways to increase breast milk.Bleeding Disorders and SurgeryAsk a medical provider if cumin is safe for you if you have a bleeding disorder or are going to have surgery. Because cumin might slow blood clotting, theoretically, it could worsen bleeding disorders, but the research is lacking.RisksCulinary use of cumin is safe and delicious. You may also find it in extract form or as an essential oil. Do not confuse cumin with black seed cumin, as these are different.There is no established safe dosage for cumin supplementation, so it's probably best to use cumin only in culinary applications. One teaspoon of cumin powder is about 3 grams.If you want to use cumin as a supplement, work with a healthcare provider to ensure its safety.SummaryCumin has been used medicinally for a variety of health conditions worldwide. It is an aromatic spice that adds flavor and depth to different dishes. It also contains a variety of plant-based compounds that can provide health benefits. It has been studied for its anticancer, anti-inflammatory, and antioxidant effects.Human studies are lacking, and it is unclear how much cumin is needed to have desirable effects. Culinary use has little downside unless you are allergic or cannot consume it for other reasons. Read the original article on Verywell Health.
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