Turmeric: Myths, Truths, and How to Use It in Your Cooking
Turmeric, with its vibrant golden colour, has been a kitchen staple in many cultures for centuries, known for adding warmth and colour to dishes. Over the past few years, this spice has gone from the spice rack to the spotlight, hailed as a so-called superfood and supposed health benefits of turmeric. Scroll through wellness blogs or Instagram feeds, and you’ll find turmeric lattes, turmeric capsules, and even turmeric in skincare products.
But how much of this buzz is actually true? Is turmeric as magical as it’s made out to be? Spoiler alert – it’s complicated. Whether you’re curious about its health perks or simply want to know how to pile it into your recipes, my guide breaks it all down for you.
What is Turmeric Anyway?
Turmeric is a spice derived from the root of the Curcuma longa plant. It’s a common ingredient in Indian and Southeast Asian cooking and gives iconic dishes like curries their beautiful golden colour. You’ll often find it as a dried, ground powder, though fresh turmeric root is increasingly available in supermarkets.
The star compound in turmeric is curcumin. This is what gives turmeric its bright colour and is the focus of much of its health claims. However, as we’ll explore, curcumin, and turmeric more broadly, isn’t as straightforward as it seems.
The Health Benefits of Turmeric: What Science Really Says
The Claims
Turmeric is often touted for the following benefits:
- Anti-inflammatory properties
- Improved digestion
- Relief from joint pain and arthritis
- Cancer-fighting potential
- Better brain health and memory
Sounds impressive, right? But how much of this is actually proven?
The Truths
- Powerful Anti-inflammatory Agent
There’s solid evidence that curcumin (not turmeric as a whole) has anti-inflammatory properties. According to the Arthritis Foundation, curcumin can block certain molecules that cause inflammation, which is why it might help with conditions like arthritis.
- Aids Digestion
Turmeric has a traditional role in Ayurvedic medicine as a digestive aid. A 2022 review found that turmeric may help reduce abdominal pain and other symptoms of irritable bowel syndrome (IBS). But many of these studies combine turmeric with other herbs, making it hard to isolate turmeric’s exact role.
- Pain Relief
Research does suggest that curcumin may alleviate pain, particularly pain tied to inflammation (hello, sore knees). However, the doses used in studies tend to be much higher than what you’d get from sprinkling turmeric on your roast veggies.
The Myths
- Turmeric Will Cure Cancer
There’s growing interest in curcumin for cancer treatment, but the research is still at a very early stage. While some studies show promising results in improving quality of life during cancer treatment, turmeric is not a substitute for medical care.
- You Can Get Huge Health Benefits from Cooking with Turmeric
This one’s tricky. Remember curcumin, the beneficial compound? It’s not very bioavailable, meaning that your body doesn’t absorb it well when you eat it. To really harness its benefits, you’d need to consume turmeric in large quantities or take it in supplement form – along with black pepper or oil to enhance absorption.
How Much Turmeric Do You Actually Need?
If you’re just adding turmeric to your food, it’s unlikely you’ll get a significant health boost. According to Medical News Today, the average tablespoon of turmeric contains about 29.3 calories and 0.91 grams of protein but only trace amounts of curcumin.
For health benefits, studies typically use 500–1,000 mg of curcumin per day, often in supplement form. To get that much from your spice rack? You’d need to consume massive amounts of turmeric daily—probably not realistic (or tasty).
Safe Levels
While turmeric is generally safe when eaten in typical food amounts, taking excessive supplements can lead to side effects like an upset stomach, blood thinning, or even issues like liver injury.
How to Cook with Turmeric
Sure, turmeric might not be a miracle spice, but that doesn’t mean it can’t add serious value to your cooking. Here’s how to make the most of it in the kitchen:
1. Golden Lattes
Not just an Instagram fad. Add a teaspoon of turmeric to warm milk, a dash of black pepper, a drizzle of honey, and voilà – a comforting, spiced drink.
2. Soups and Stews
Stir turmeric into chicken soup, dal, or vegetable stews for an earthy kick and a gorgeous colour.
3. Eggs or Rice
Whisk turmeric into scrambled eggs or rice to add brightness and a subtle twist to otherwise simple dishes.
4. Roasted Veggies
Coat potatoes, carrots, or cauliflower in olive oil, turmeric, and cumin before roasting for a fragrant side dish.
5. Marinades and Dressings
Mix turmeric with lemon juice, olive oil, and garlic for a flavour-packed marinade or salad dressing.
Cooking Tip
Always pair turmeric with black pepper. Why? Black pepper contains piperine, a compound that can increase curcumin absorption by up to 2,000%. A little goes a long way here!
The Risks of Overdoing It
Turmeric may be natural, but that doesn’t make it foolproof. Overuse, particularly in supplement form, comes with some risks:
- Upset Stomach – High doses can lead to nausea or acid reflux.
- Blood Thinning – Turmeric may make bleeding easier, so it’s not ideal if you’re on blood-thinning medication.
- Iron Deficiency – Large amounts of turmeric can interfere with iron absorption.
Always consult a doctor before starting turmeric supplements if you have health conditions or take medication.
Should You Add Turmeric to Your Diet?
If you enjoy experimenting in the kitchen, turmeric is undoubtedly a fantastic spice to have on hand—it’s delicious, versatile, and adds a zing of colour to any dish. But as for the legendary health benefits of turmeric? Take those with a grain of salt (and a dash of black pepper).
