Cumin Seeds (Zeera/Jeera)

Cumin (Cuminum cyminum) is an annual herbaceous plant that produces the spice you recognize in grocery stores and cuisines.1 The plant is cultivated in the Middle East, India, China, and several Mediterranean countries, including Tunisia.2

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.

Cumin Health Benefits

Cumin contains various bioactive compounds, including cuminaldehyde, alkaloids, flavonoids, terpenoids, polyphenols, and more.3 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 Management

One 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.4

Cholesterol

In 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.4 This study was limited to women, and more studies are needed in a diverse population to determine the impact.

Diabetes

The protective effects of plants (including herbs and spices) on diabetes prevention and treatment are well-established.5 Some research suggests that cumin contains components like cuminaldehyde that impact blood sugar by inhibiting enzymes in the carbohydrate metabolism pathway.6

However, the research is mixed, and more evidence is needed. A systematic review found no blood sugar benefit in supplementing with cumin.7 Yet, another study suggests that cumin essential oil can be beneficial.8