Does Moringa Help With Weight Loss?

Introduction

Moringa, also known as drumsticks, is a common ingredient used in Indian cooking. This herb has been used in Ayurveda since olden times because of the numerous benefits it offers for your health. It is used to help deal with skin problems, diabetes, and infections. In addition to these benefits, it is also believed to help you lose weight¹. 

In this blog, we will discuss the role of moringa in weight loss and the science behind it.  But before we move onto that, let’s quickly go through the nutritive value of moringa, the leaves of which are mainly used for medicinal purpose. 

Moringa Nutrition

Moringa is native to sub continental parts of Asia and Africa, leaves of moringa are rich in beneficial minerals and vitamins. Moringa leaves also potentially benefit in reducing the risk of cancer and heart disease as they are rich in polysaccharides. flavonoids, polyphenols, ascorbic acid and other antioxidants¹. 

Approximately 32 g of fibre is present in 100 g of moringa powder². Fibre, especially soluble fibre, is recommended for people looking to lose weight as it helps suppress appetite and makes you eat less than usual. Fibre also lowers the level of hunger hormones that the body produces³. 

Moringa is also rich in: 

• Calcium: Good for your bones^1,4. 
• Iron: Improves the ability of blood to transport oxygen^1,4. 
• Copper: Helps maintain immune function and healthy blood vessels^1,5. 
• Vitamin A:  Keeps your eyes healthy^1,6. 
• Magnesium: Combats depression and reduces inflammation^1,7,8. 
• Zinc: Improves immune function^1,4. 

Weight loss is majorly governed by your eating habits, the calorie deficit diet combined with exercise is the best way to get rid of excess body weight, the phytonutrients and medicines might help in shedding some extra weight, but that is very minimal.

Dr. Nikhil Yadav, MBBS MD, CCEBDM

Moringa Benefits for Weight Loss

1. High Level of Dietary Fiber

Moringa leaves are high in fibre, which aids in water absorption and keeps you feeling full for longer. This inherent quality of moringa leaves helps overall well-being by naturally suppressing your appetite and reducing cravings, which slows the absorption of food and helps to keep blood sugar levels in check². You consume fewer calories because you are satiated for a longer period. 

2. High Levels of Fatty Acids

Monounsaturated fatty acids make up to 73.5 percent of Moringa oleifera seeds. These fatty acids help maintain the lipid levels and keep blood sugar levels in check, thereby protecting the heart¹. Few studies⁹ have shown that moringa extracts can help avoid fat accumulation in the body and promote stable and balanced level of fats (lipids) in the body.  Hence, moringa seeds is an excellent choice for weight loss while maintaining overall health. 

3. High Levels of Nutrients with Low Calories

Potassium, magnesium, iron, zinc, calcium, and copper are all abundant in moringa leaves, while having a low caloric content, making it ideal for incorporating into the diet of people who want to reduce weight.  

4. High Level of Antioxidants

Moringa leaves are anti-inflammatory, which is good for your health when your goal is to lose weight. They are enriched with antioxidants containing chlorogenic acid, which helps in weight loss. It helps in bringing  the blood sugar levels to normal and burns the excess fat^1,10. 

It’s crucial to remember, though, that moringa or any other natural remedy can only aid the fat-burning process; it should be combined with other lifestyle adjustments like dietary changes and physical activity. 

Other Benefits of Moringa

The health benefits of moringa have been attributed to the antioxidants and polyphenols present in it. Moringa powder is has the following potential health benefits– 

• Lowers cholesterol levels¹. 
• Maintains a healthy blood sugar level^2,11. 
• Stabilizes blood pressure^10,11. 
• Lowers inflammation in the body^10,11. 
• Protects against heart diseases¹⁰. 
• Improves blood circulation and the health of your skin and hair¹¹.

Although initial studies have shown moringa to be beneficial in several health conditions, further large-scale human trials are needed to confirm these benefits. 

How Can You Consume Moringa for Weight Loss? 

• Powder: You can add moringa powder to smoothies, yogurt, or shakes, it increases the nutritional value¹². It is the most popular form of moringa that is used. The advantage that comes with buying Moringa powder is being able to buy it in bulk. Moringa powder is also less expensive as compared to Moringa capsules or oil¹³. 
• Capsules: Capsules having moringa powder are available¹¹. Moringa capsules are quite easy to consume and can be simply swallowed with water. Many women suggest Moringa capsules for weight loss as they are highly concentrated. Nevertheless, it is still recommended to check the correct dosage of moringa products before consumption¹⁴. 
• Tea: You can also make a decoction with moringa powder and consume it as tea. Because it’s caffeine-free, moringa tea benefits your health in multiple ways and acts as a relaxing beverage¹⁵. 
• Oil: Moringa oil is known for being a coveted skincare and hair care product. The oil has excellent healing properties and is found as an ingredient in many cosmetic products. Moringa oil is found in the formula of a lengthy range of cosmetic makeup products¹⁶. 

If you are taking medications for blood sugar or blood pressure, then consult a doctor before taking moringa. 

Some Precautions to Keep in Mind with Moringa

In general, Moringa does not have any serious side effects associated with it¹⁴, however, it’s advisable to consume it in moderation, and individuals should be aware of potential moringa side effects, particularly when taken in excessive amounts. Most people can consume this herb/vegetable with no issues. Regarding Moringa powder too, most studies so far have not shown any serious effects. However, it has been tested that consuming 8 grams a day for 40 days regularly has found no adverse effects in type 2 diabetes patients¹⁷. But still  if you are diabetic or currently using blood pressure medication please speak with your doctor. Moringa may increase the effect of such medication leading to complications¹¹. 

Keep in mind, while many parts of the moringa plant are considered edible, not all are safe (e.g. Bark)¹. If a moringa powder or capsule is made from the bark of the plant, pregnant women should avoid taking those supplements. The moringa leaves may show antifertility properties in some pregnant women¹¹. The bark of this plant may contain chemicals that lead to contractions in the uterus, this, in turn, may increase the risk of a miscarriage.  Speak to your doctor if you are pregnant or breastfeeding before taking any kind of Moringa. Another thing to remember is that the raw form of moringa roots should not be consumed. They have alkaloids in them that might lower blood pressure and heart rate¹⁸. They contain laxative qualities as well, so they should be used in moderation. 

Conclusion

Moringa is a plant that has some great health benefits. Leaves of the tree hold abundant vitamins, minerals, and polyphenols that can help lower your risk of diabetes, blood pressure, heart disease, inflammatory conditions and can indeed help you to support your weight loss goals. However, like with any natural product, consuming in moderation is key. Also, it’s important to discuss with your healthcare provider before starting especially if you have any medical conditions. 

Also Read: Moringa Leaves – Health Benefits That You Should Know

Frequently Asked Questions (FAQs)

References

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2. Leone A, Bertoli S, Di Lello S, Bassoli A, Ravasenghi S, Borgonovo G, et al. Effect of Moringa oleifera Leaf Powder on Postprandial Blood Glucose Response: In Vivo Study on Saharawi People Living in Refugee Camps. Nutrients [Internet]. 2018 Oct 12 [cited 2020 Nov 12];10(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213450/ 
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13. Onokala L, Baker G, Hailemeskel B. Price Comparison of Moringa in the Greater District of Columbia Area, United States of America. Advances in Food Technology and Nutrition Sciences – Open Journal. 2022 Dec 30;8(1):14–9. Available from: https://www.researchgate.net/publication/367312949 
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