Cumin offers numerous health benefits, including weight and cholesterol management.

Key Takeaways

• Cumin 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.

Cumin (Cuminum cyminum) is an annual herbaceous plant that produces the spice you recognize in grocery stores and cuisines.12 Cumin, which has numerous health benefits, can be bought as whole dried seeds or ground powder, and it has played a medicinal role in many parts of the world for years.

1. May Help With 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.3

2. Could Help Lower 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.3 This study was limited to women, and more studies are needed in a diverse population to determine the impact.

3. May Aid in Diabetes Prevention

The protective effects of plants (including herbs and spices) on diabetes prevention and treatment are well-established.4 Some research suggests that cumin contains components like cuminaldehyde that impact blood sugar by inhibiting enzymes in the carbohydrate metabolism pathway.5

However, the research is mixed, and more evidence is needed. A systematic review found no blood sugar benefit in supplementing with cumin.6 Yet, another study suggests that cumin essential oil can be beneficial.7

4. May Reduce Bloating

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.8 More research is needed to determine the impact cumin can have on IBS.

5. Can Be Used to Treat Diarrhea

In Indonesia and India, cumin is used to treat chronic and bloody diarrhea.1 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.8

 

6. Can Protect Against Memory Loss

Animal studies show that high doses of cumin extract may protect against memory loss.9 However, these studies have many limitations, and human studies are needed to determine cumin's safety, dosage, and impact.

7. May Serve as an Antioxidant

Cumin has many antioxidative compounds, including cuminaldehyde, thymol, beta-pinene, and gamma-terpinene.10 Cumin contains such antioxidants as polyphenols, salicylic acid, cinnamic acid, and hydroquinone.1 Polyphenols act as antioxidants. Cumin seeds demonstrate antioxidant activity on cells induced by oxidative stress.11

8. Can Provide Anti-Inflammatory Properties

Compounds in cumin have been shown to have anti-inflammatory properties in animal and laboratory studies, but human randomized control trials are needed.10

9. Could Fight Against Bacteria and Parasites

Cumin 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).11 Folklore says the Egyptians used to use cumin to treat parasites.1

10. May Offer Anticancer Properties

In 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.12 The groups given cumin also had slower growth and smaller-sized tumors. However, more human trials are needed.

A Word From Verywell

Elevate your breakfast by adding a pinch of ground cumin to scrambled eggs and omelets. Add it to soups and stews, especially those with beans or lentils. Turn plain rice into a flavorful side dish, or whisk together olive oil, lemon juice, ground cumin, salt, and pepper for an easy salad dressing. — MELISSA NIEVES, LND, MEDICAL EXPERT BOARD

Who Should Avoid Cumin?

The following people should avoid cumin:

• Those with an allergy to parsley may be at risk for an allergy to cumin, as they are in the same family
• Those with low blood sugar or at risk for hypoglycemia
• Individuals who are pregnant or breastfeeding
• If you have a bleeding disorder or are going to have surgery

Risks

Culinary 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.