Fat-Loss Hope Or Hype: The Truth About Garcinia Cambogia
The Malabar tamarind was once just the less popular cousin of a trendy fruit, the mangosteen. But now, nutritional supplements containing extracts of the fruit with the scientific name Garcinia cambogia have become the rage, touted for their purported ability to curb appetite and stop weight gain.
The Malabar tamarind, also known as the gambooge fruit, grows across southwest India, Myanmar and Indonesia. It ripens to a red or yellowish fruit about the size of an orange, but resembling the shape of a pumpkin. People have long used the dried gambooge rinds for chutneys or curries, and sometimes as an aid for stomach problems.
But in the late s, scientists identified a substance in the rind of the fruit called hydroxycitric acid, or HCA, which has some potentially attractive qualities. A fruit extract that could interfere with the body's production of fat? The appeal is obvious. However, good results in test tubes don't always translate to an entire person. Some studies say HCA works, and some say it doesn't.
Animal studies of HCA showed that mice taking the substance ate less, lost weight and produced less fat from sugar.
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Human studies had more conflicting results. One weight loss trial showed no difference between people who took Garcinia cambogia and those who took a placebo pill. Other trials linked HCA to weight loss and healthy blood lipid levels lipids are fats.
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If a pharmaceutical company wanted to sell HCA as a drug, the company would have to find stronger evidence that the substance worked, coming from better-designed clinical trials. Without that data, HCA wouldn't pass U. Food and Drug Administration approval, Ulbricht said. But the FDA doesn't put chemicals sold as nutritional supplements under the same burden of proof as pharmaceuticals. In fact, supplement makers only have to make their products safe to eat and responsibly label them.
In the case of garcinia cambogia, it can easily be overused and is not very well-regulated. Additionally, evidence points to the fact that GF may worsen liver damage in people who already have liver issues. Aside from liver damage, other garcinia cambogia side effects that can potentially occur include:.
Many people should avoid garcinia cambogia due to how it can affect other medications, pregnancy, nutrient levels, blood sugar and more. Garcinia cambogia can potentially interact badly with:.
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What are the benefits of taking Garcinia cambogia? Garcinia cambogia reviews, research results and weight loss testimonials have been mixed to say the least. Studies of various parts of the GC plant have revealed the presence of beneficial compounds like xanthones, benzophenones, organic acids and amino acids.
Most of the weight loss claims above about hydroxycitric acid found in GC have not been backed by scientific studies involving humans, however some have.
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Some studies have found that garcinia cambogia might, in fact, be able to help with low amounts of fat loss, plus some of the other health concerns mentioned above, although its effectiveness is rarely strong or consistent. Results from various weight loss studies involving GC have been very mixed. The conclusion of the meta-analysis regarding garcinia cambogia? Future trials should be more rigorous and better reported. Animal studies show it might also help increase energy expenditure.
Garcinia Cambogia: Fat Burner or Snake Oil?
Some evidence exists showing that garcinia cambogia can help control blood sugar by improving how cells take up glucose sugar to be used for energy. This might be able to change how carbohydrates are metabolized. This might possibly help your body respond to insulin better, although it can raise the risk for having low blood sugar levels in some people, too.
While using these two products together seems promising, and ACV is considered overall very safe to consume, there has been virtually no formal research done that has focused on using these products simultaneously. Apple cider vinegar appears to be safe when taken in amounts of about 1—2 tablespoons per day, diluted with water. Weight loss efforts should always be realistic, safe and sustainable.
Remember that the real goal is to reach a healthy weight and stay there for life. Here are some of my favorite tips for losing weight using reliable methods that really work:. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world What Is Garcinia Cambogia?
Is It Safe for Weight Loss? More Nutrition Dr.