Kalonji, commonly referred to as Nigella sativa, black seed, or black cumin, is a flowering plant that originates from regions such as Southern Europe, North Africa, and Southwest Asia. Its seeds have a rich history in traditional herbal medicine, utilized to address a wide array of ailments, including diabetes and arthritis. In recent years, the herb has garnered attention for its potential benefits in weight management.

This article delves into the question of whether kalonji can assist in weight loss while also providing a comprehensive overview of its health advantages, safety considerations, and possible side effects.

What is Kalonji?

Kalonji, also recognized as Nigella sativa, is an annual flowering plant that typically reaches heights of 20 to 90 cm (8 to 35 inches). This remarkable plant produces fruits filled with numerous small black seeds, which have been utilized for centuries in various regions, particularly in Southeast Asia and the Middle East, to address a variety of health issues such as diabetes, pain relief, and digestive disorders. The revered Prophet Muhammad is even reported to have considered these seeds a cure for all ailments, except for death itself.

In contemporary times, research has confirmed that kalonji seeds and their oil contain a plethora of active compounds known as phytochemicals, including phytosterols. These compounds are celebrated for their wide-ranging therapeutic properties, which interestingly include promoting weight loss and enhancing overall health. Indeed, kalonji seeds and oil stand out for their potential health benefits, making them a valuable addition to nutrition and wellness regimens.

Can Kalonji Assist in Weight Loss?

The precise ways in which kalonji (Nigella sativa) contributes to weight loss remain somewhat ambiguous. However, it is believed that the active compounds found in kalonji seeds may enhance weight loss by influencing the expression of certain genes associated with appetite regulation and fat metabolism. A comprehensive review involving 11 studies and 783 participants struggling with obesity or overweight indicated that the use of kalonji powder and oil resulted in an average weight reduction of about 4.6 pounds (approximately 2.1 kg) and a decrease in waist circumference by 1.4 inches (around 3.5 cm) over a period of 6 to 12 weeks, compared to a placebo. Notably, these results were significant only when kalonji was used in conjunction with dietary and lifestyle changes, implying that simply taking the herb in isolation may not yield substantial weight loss results.

In another analysis of 13 studies comprising 875 participants, it was observed that kalonji powder and oil led to a weight decrease of 4 pounds (around 1.8 kg), though it did not significantly impact waist circumference over a 6 to 13-week duration compared to a placebo. Therefore, while kalonji might not be effective for weight loss on its own, it could be beneficial when paired with a low-calorie diet.

For instance, a study conducted over 8 weeks revealed that women who adhered to a low-calorie diet while consuming 3 grams of kalonji oil daily lost an additional 4.6 pounds (about 2.1 kg) and reduced their waist size by another 1.2 inches (approximately 3.1 cm) compared to those who followed a low-calorie diet along with a placebo. It is important to highlight that many studies did not assess physical activity levels, which may have had an effect on the outcomes observed.

Consequently, further high-quality research — particularly randomized controlled trials (RCTs) that account for variables such as physical activity and dietary habits — is essential to validate the potential weight loss benefits of kalonji. Overall, while there are indications that kalonji can support weight loss when integrated with a low-calorie diet, additional research is warranted to substantiate these claims.

Potentially Lowers Heart Disease Risk

Beyond its notable weight loss advantages, kalonji (also known as nigella sativa) is rich in plant compounds that could positively influence heart health. A comprehensive review of five randomized controlled trials (RCTs) indicated that supplements of kalonji powder and oil led to a significant reduction in levels of C-reactive protein (CRP), a key marker of inflammation and a predictor of heart disease risk, particularly among individuals classified as obese according to their body mass index (BMI). Furthermore, this remarkable herb may also lower the risk of heart disease through its positive effects on both blood pressure and lipid levels.

In another analysis involving eleven RCTs, it was demonstrated that kalonji powder and oil were effective in significantly lowering blood pressure in participants, irrespective of whether they had high or normal blood pressure, after an 8-week treatment period, as compared to a placebo group. Additionally, a separate review encompassing seventeen RCTs revealed that kalonji oil played a crucial role in significantly decreasing LDL (low-density lipoprotein or 'bad' cholesterol), while the powder was effective in increasing HDL (high-density lipoprotein or 'good' cholesterol) among healthy individuals as well as those facing health challenges such as diabetes, obesity, and hypertension.

This review also highlighted that the use of these supplements led to a notable reduction in triglycerides, a type of fat present in the bloodstream, which, when elevated, poses an increased risk for heart disease. Taken together, these findings strongly suggest that kalonji may confer numerous benefits for heart health.

May Support Healthy Blood Sugar Levels

Kalonji (Nigella sativa), also known as black seed, has been suggested to assist in maintaining healthy blood sugar levels, particularly in individuals diagnosed with type 2 diabetes. This condition arises when the body either does not produce sufficient amounts of insulin or fails to utilize it effectively. Insulin is a crucial hormone produced by the pancreas that helps lower blood sugar levels.

When blood sugar levels are not managed effectively in those with type 2 diabetes, it can lead to an increased risk of complications affecting the heart, eyes, and kidneys. Kalonji is believed to enhance blood sugar regulation by boosting insulin action and slowing down the absorption of glucose into the bloodstream.

A comprehensive review encompassing 17 randomized controlled trials (RCTs) involving individuals with type 2 diabetes indicated that both kalonji powder and oil significantly lowered fasting blood sugar levels and hemoglobin A1c, which reflects the average blood sugar levels over a three-month period. Additionally, other systematic reviews have corroborated substantial improvements in blood sugar management among patients consuming these kalonji supplements.

However, it is important to note that many studies included in these reviews did not adequately control for dietary habits and physical activity, which could have impacted the findings. Nonetheless, kalonji shows potential as a natural aid for individuals with type 2 diabetes in their quest to regulate blood sugar levels through enhanced insulin function and reduced sugar absorption.

Side Effects and Recommended Dosage

A variety of research studies have been conducted to evaluate the safety of kalonji (??? ????). One particular study involving 114 individuals diagnosed with type 2 diabetes indicated that there were no significant adverse effects on kidney or liver functionality in participants who consumed 2 grams of kalonji powder daily for an entire year alongside their usual medications. Furthermore, other investigations revealed that the use of kalonji oil in doses ranging from 3 to 5 mL per day over a period of 8 weeks did not lead to any detrimental effects on these organs.

Nevertheless, some users have reported mild side effects, such as stomach discomfort and nausea, when taking both the powder and the oil supplements. It is crucial for individuals on diabetes or thyroid medications who are considering kalonji to consult their healthcare provider beforehand, as it may potentially interfere with the effectiveness of their prescribed treatments.

Recommended Dosage

For those aiming for weight loss, an effective daily intake of kalonji seems to be between 1 and 3 grams of the powder or 3 to 5 mL of the oil. These dosages have also demonstrated positive effects on heart health and in regulating blood sugar levels. Interestingly, there appears to be no significant difference between the effectiveness of kalonji seed powder or oil concerning weight loss outcomes. However, the powder seems to be more beneficial than the oil for raising HDL (high-density lipoprotein) cholesterol, likely due to its higher concentration of heart-healthy fats. Overall, kalonji seed oil and powder are considered safe when consumed at these effective doses for promoting weight loss, enhancing heart health, and managing blood sugar levels.

The Bottom Line

Kalonji, also known as Nigella sativa, is a remarkable plant whose seeds have been traditionally utilized for various health issues, including diabetes, pain relief, and digestive disorders, among other ailments. This ancient remedy has found its way into modern wellness discussions, particularly in countries like India and Australia, where natural remedies are highly valued.

When included in a low-calorie diet, kalonji seeds may assist in weight management, making them an appealing option for those looking to shed some pounds. This is particularly significant in today's fast-paced world where effective weight loss solutions are sought after.

Additionally, kalonji has been shown to support heart health and may help in reducing blood sugar levels in individuals with type 2 diabetes, highlighting its potential benefits across a variety of health concerns. While further studies are essential to validate these promising health claims, it appears that kalonji is generally safe for most individuals, including those in diverse regions like Japan and Canada, who are increasingly incorporating it into their diets for its health benefits.