Kalonji often known as black seed, black cumin, and Nigella sativa, is a native flowering plant in North Africa, Southwestern Asia, and Southern Europe.
For past decades, kalonji seeds have been used in herbal medicines to treat numerous conditions and diseases like arthritis or diabetes.
Recently, kalonji has become famous for its probable benefits in terms of weight loss.
This article explains kalonji benefits for health and weight loss, probable side effects, and dosage.
Kalonji (Nigella Seeds)
Kalonji is an annual flowering plant that can grow up to 12 inches tall and produces fruit with many black seeds.
Kalonji seeds have been used traditionally to treat conditions and diseases like pain, digestive tract problems, and diabetes in Middle Eastern and Southeast Asian countries.
The Prophet of Islam, Muhammad (PBUH) believed that the kalonji seeds are medicine for all diseases excluding death. (1)
Moreover, kalonji seeds and oil contains an active compound known as phytochemicals and phytosterols.
Also, research shows that these active compounds have a variety of therapeutic health benefits including but not limited to weight loss.
Kalonji Benefits for Weight Loss
Although, the precise mechanisms by which kalonji aids in weight loss in indistinct.
Numerous studies (2) (3) (4) propose that the active compounds found in kalonji seeds promote weight loss by upsetting the countenance of genes that are linked to calorie control and fat loss.
Moreover, a review of 11 studies in 783 partakers with obesity or overweight shows that kalonji oil decreases body weight by an average of 4.6 pounds and waist circumference by 1.4 inches over 6 to 12 weeks, as opposed to placebo.
Conversely, these weight loss effects were significant when partakers combined kalonji with diet, this signifies that kalonji supplements aren’t effective for weight loss alone.
Also, another review of 13 studies in 875 partakers showed that kalonji oil and powder decreased body weight by 4 pounds but had no substantial impact on waist circumference over 6 to 13 weeks, as opposed to placebo.
Consequently, kalonji alone is probably ineffective in terms of weight loss, it may aid in weight loss when combined with a low-calorie diet.
Additionally, an 8-week study in women showed that combining 3 grams of kalonji daily with a low-calorie diet aided in more weight loss by 4.6 pounds and 1.2 inches from waistline as opposed to women getting low-calorie diet and placebo.
It is to be noted that physical activity levels were not measured in many of these studies, which can also possibly affect the results.
For instance, additional high-quality research such as randomized controlled trials (RCT), which measures variables like physical activity and diet, is required to approve kalonji benefits for weight loss.
Reduced Heart Disease Risk
Besides the kalonji benefits for weight loss, kalonji also contains plant compounds that are beneficial for heart health.
A review of 5 RCTs shows that kalonji oil and powder significantly decreases the levels of C-reactive protein (CRP). CRP is an indicator of heart disease risk and inflammation in people with obesity based on body mass index (BMI).
Moreover, Kalonji also decreases the risk of heart diseases, it is very beneficial for blood fat levels and blood pressure.
Additionally, another review of 11 RCTs shows that after 8 weeks of treatment with kalonji oil and powder blood pressure levels decreased in people with high or normal blood pressure levels as opposed to placebo.
Further, it was also noted that the kalonji oil and powder supplements decrease a type of fat known as triglycerides, which in higher levels can increase the risk of heart disease.
Communally, these reviews indicate that kalonji is beneficial for heart health in more ways than one.
Healthy Blood Sugar Levels
Kalonji boosts blood sugar movement by decreasing the absorption of sugar and increasing the action of insulin into the blood.
Also, kalonji is very beneficial for promoting healthy blood sugar levels in people with type 2 diabetes.
According to the Journal of Diabetes Research, research shows that unhealthy blood sugar levels in patients with type 2 diabetes can increase the risk of heart, eyes, and kidney diseases.
A clinical trial review of 17 RCTs in people with type 2 diabetes demonstrated that kalonji oil and powder significantly decrease the levels of fasting glycated hemoglobin and blood sugar.
Moreover, other reviews (5) (6) (7) indicate substantial improvements in blood sugar levels of people with type 2 diabetes supplementing with kalonji oil and powder.
Yet, several studies included in these reviews were unsuccessful to control factors linked to exercise and diet, which affects the results.
Probable Side Effects
Numerous studies are assessing the safety of Kalonji.
Also, several studies have been unsuccessful to find adversarial side effects on liver or kidney function with the kalonji oil consumption of 3 to 5 mL a day for 8 weeks.
Moreover, another study in 114 people with type 2 diabetes, who consumed 2 grams of kalonji powder regularly for a year along with their regular medication, found no adversarial side effects in liver or kidney function.
Conversely, mild side effects have been stated such as nausea and stomach aches with both the oil and powder supplements. (8) (9)
Either way, it is recommended to consult with a medical professional before trying kalonji supplements if you are taking medications for thyroid or diabetes, as it may delay the effectiveness of those medications.
Dosage
An ideal and effective dosage of kalonji powder for weight loss is about 1 to 3 grams a day and 3 to 5 mL of kalonji oil.
Moreover, this dosage is also very effective for managing blood sugar levels and heart health. (10) (11)
Although, there isn’t a difference between kalonji powder and oil when regarding weight-loss effectiveness.
Still, kalonji powder is more effective as compared to oil due to increased HDL cholesterol, linked to a higher concentration of heart-healthy fats in kalonji powder.
Conclusion
Kalonji is an annual flowering plant that can grow up to 12 inches tall and produces fruit with many seeds.
Kalonji benefits for weight loss can be more effective when combined with a low-calorie diet.
Kalonji seeds have been used for the treatment of diseases and conditions such as pain, digestive tract problems, and diabetes. It is also very beneficial for heart health and manages blood sugar levels in people with type 2 diabetes.
Although, Kalonji is safe for most people yet more research is required to support these kalonji benefits.
