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Turmeric vs. Curcumin
(Originally published June 2015, updated with more awesomeness July 2017)
OK – you’ve probably heard of turmeric. It’s been touted all over the “health waves” recently to be helpful for all sorts of diseases.
Got pain? Have some turmeric.
What about cancer? Have some turmeric.
Diabetes? Have some turmeric.
And the list goes on…
You probably also know it’s the golden coloured powder in curry spices. You may even enjoy eating curry (I do!). BUT, what if you don’t like it? (Oh, the horror!) 🙂
Turmeric: It’s NOT Just for Curry Anymore…100+ ways to eat turmeric!
You may wonder:
Does it work?
Should I supplement?
Should I eat it?
And most important of all:
“If I should eat it and DON’T like curry, how the heck can I even consider it?”
Great questions!
(If you want to skip the answers to these questions and go straight to the recipes, just scroll down the page a bit)
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What is turmeric and what does it do?
Turmeric is a spice, and it’s not a “spicy-hot” strong-flavoured spice either. I personally find the strength (not the flavour) to be similar to ginger. Turmeric is a rhizome (1) called curcuma longa that is dried and ground to make turmeric powder. It’s an herb that has been traditionally used for medical purposes in several Asian countries(2). The main and most studied ‘active ingredient’ in turmeric (3) is called curcumin, which makes up less than 7% of the dried weight of the spice.
Curcumin supplements have been shown in many, many scientific studies to have anti-inflammatory (2,4), anti-oxidant (2), anti-cancer (2,5), and pain-relieving effects. It is also being studied to protect your brain and heart (2), as well as to prevent and reduce the side-effects of diabetes (2,6).
It has been studied for dozens and dozens of other health uses – check out the table in this link.
It is fat-soluble and not well absorbed from your gut(2), and it seems to be quite safe for most people even at higher doses (see “Foods vs. Supplements” below). If you want to actually absorb the curcumin into your bloodstream, you should add a bit of black pepper (2,7), otherwise most of it will go right through you, which can still be helpful for your gut (8).
Turmeric vs Curcumin - What's the diff? Find out here! #turmeric #curcumin #supp #recipe Click To Tweet
Foods vs. Supplements; Turmeric vs. Curcumin
Food is NOT a supplement (9).
As mentioned earlier, the amount of curcumin in turmeric is under 7%. The actual quantity of the curcumin in the supplement should be stated on the label. Of course, this is not the case when you eat the actual ‘root’ or the dried/powdered turmeric from the spice section of your grocery store.
In Canada, where we have fairly strict Natural Health Product Regulations, curcumin supplements have been approved for use as an antioxidant, as well as to help relieve joint inflammation (11).
There are a few cautions to consider before taking curcumin as a supplement (10). They are if you:
- Are pregnant (10, 11);
- Are taking anti-platelet medications or blood thinners (11);
- Have gallstones or a bile duct obstruction (10, 11); or
- Have stomach ulcers or excess stomach acid (11)
Eating turmeric itself will NOT be as potent as taking the approved dose of 300 mg supplement of curcumin three times a day. According to some scientific reviews, eating turmeric may help to prevent some diseases (12), and there has been some efficacy shown (13). But most of the effects mentioned above have been shown with curcumin supplements and not dietary turmeric.
Who should NOT take curcumin supps? Find out here! #turmeric #curcumin #supp #recipe Click To Tweet
Here’s a quick calculation:
If you want 300 mg of curcumin, and it’s up to 7% of the actual turmeric powder, you’d need: 300/7 = 4.3 g of turmeric root, at least. And if you’re taking that at the approved therapeutic dose of 300 mg 3x/day, you’re looking at 4.3 g x 3 = 12.9 g of turmeric powder a day.
My bottle of turmeric is 67.5g total. (If you’d like one, here’s an affiliate link to pick one up, and here’s the non-affiliate link to the same product).
This means that I myself (as one person) needs to eat 12.9 g/67.5 g = 0.19 bottles every day. That’s just under 1/5 of the bottle if I want to get that approved dosage for anti-oxidation or relief of joint inflammation.
I’d be going through an entire bottle every 5 days to get those results!
BUT, if you’re game to try a bit of disease prevention (and honestly, why not?) and aren’t specifically looking for anti-oxidant, anti-inflammation or pain relief outcomes right now, then maybe you should add a bit of it into your meals?
Summary of the NUTRITION Interactions of Turmeric (the food) vs. Curcumin (the supplement)
- Curcumin, the most widely studied ‘active ingredient’ of turmeric has many scientifically proven health benefits relating to its anti-inflammatory and anti-oxidant properties.
- Curcumin supplements have been shown to help with pain, cancer and diabetes, amongst other conditions.
- They have Health Canada approval to be sold as an anti-oxidant and to relieve joint inflammation.
- Caution is advised when considering curcumin supplements if you are pregnant, taking blood-thinner medications, have gallstones or a bile duct obstruction, or if you have stomach ulcers or excess stomach acid.
- Turmeric (the food, not the supplement) is not as potent as curcumin since the curcumin is no more than 7% of the spice.
- Turmeric (the spice) may play a role in disease prevention and food deliciousness.
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The Recipes
OK, enough of the science and regulations – on to the recipes!
Want 100+ turmeric recipes? Click here! #turmeric #curcumin #supp #recipe Click To Tweet
100+ Ways to Eat Turmeric (including a couple of curries…for good measure) 🙂
Personally, I don’t just eat turmeric in my curries, I also hide turmeric in whatever orangy or creamy food I make. I add a few dashes to quiches, creamy soups, and anything with a cheesy sauce.
But, for a bit of inspiration, I’ve compiled a list of over 100 recipes that use turmeric.
Have you had turmeric for breakfast yet?
Have you had any to drink?
Well, here are lots of ideas to choose from to get started adding a bit of turmeric to your food.
Of course, if turmeric is new to you, you may need some time for your taste buds to adjust (14), but as I said, it’s not a spicy kind of “hot” spice. Don’t worry, introducing new and different-tasting foods often needs to be done gradually over and over before it becomes really enjoyed (15).
BUT, maybe not – maybe you’ll just love it…
IMPORTANT NOTE: FRESH turmeric stains! My poor Vitamix blender permanently turned bright yellow that time I was all excited to see fresh turmeric ‘root’ at my local health food store. It was such a novelty to find fresh organic turmeric root on the island (I lived in Newfoundland, off the East Coast of Canada). I’ve never had a problem with the dried/powdered turmeric staining anything.
Spice Mixes
Moroccan Spice Mix – Naughty Nutrition
Breakfasts
Turmeric Persimmon Porridge – Nutrition Stripped
Chai Turmeric Chia Pudding – Richelle Ludwig
Turmeric Brown Rice Pudding – Kris Carr
Hemp Apple Bake – Julie Daniluk
Turmeric Breakfast Muffins – Green Kitchen Stories
Turmeric Chai Chia Pudding – The Blenderist
Three Vegan Breakfast Recipes – Hortus Cuisine
Hazelnut Chia Breakfast Bowl – Ashley Neese
Buckwheat Turmeric Pancakes – One Green Planet
Snacks
Baked Turmeric Plaintain Chips – Organic Connect Mag
Simple Curried Cashews – Deliciously Vibrant
Turmeric Sea Salt Popcorn – Joyous Health
Cheesy Calcutta Kale Chips – Kimberly Snyder
Curry Spiced Pumpkin Seeds – Real Food RN
Toasted Turmeric Pumpkin Seeds – Summer Tomato
Healthy Queso Dip – Detoxinista
Turmeric Roasted Cashews with Chia – Cook Republic
Mains – Vegetarian
Omelet with Turmeric, Tomato & Onion
Vegan Mac & Cheese – Oh She Glows
Fresh Herb Tofu Fritatta – Nutrition Twins
Roasted Red Pepper Mac & Cheese – Kris Carr
Chick Pea Curry Lettuce Wraps – My Whole Food Life
Baked Quinoa Falafel with Turmeric Sauce – Simply Quinoa
Golden Curried Vegetable Stew – The Cozy Apron
Persian Zucchini Frittata – Saveur
Spinach and Mushroom Omelet – Season With Spice
West Indian Style Channa Wrap – Marcus Samuelsson
Dahi Aloo – Veg Recipes of India
Turmeric Egg Salad Sandwich – Season With Spice
Mains – Meat
Turmeric & Spice Chicken Drumsticks – Real Food With Dana
Easy Paleo Chicken Curry – Stupid Easy Paleo
30 Minute Easy Chicken and Chick Pea Curry – Rock Recipes
Ground Beef Stuffed Acorn Squash – Healthy Foodie
Easy Beef Stew Crock Pot – The Real Food Guide
Crispy Fish ‘n Chips – Weed’em and Reap
Slow Cooker Citrus Pork – Balanced Bites
Shrimp Biriyani – Foodie Physician
Turmeric Chicken & Broccoli Stir Fry – Tablespoon
Turmeric Mini Meatballs – Healthful Pursuit
Soups
Turmeric & Lentil Soup – Deliciously Ella
Healing Pumpkin Soup – Julie Daniluk
Healing Chicken Soup – Stupid Easy Paleo
Creamy Broccoli Turmeric Soup – Harmony Healing
Best Simple Squash Soup – Coconut Lime Nutrition
Curry Cabbage Chick Pea Soup – Joyous Health
Leek, Fennel, Apple, Walnut Soup With Turmeric – The First Mess
Roasted Carrot Turmeric Soup – Love and Lemons
Homemade Onion Soup Mix – Real Food RN
Lunch/Sides
Pineapple Pear Sauerkraut – Naughty Nutrition
THE EMPOWERED HIPPIE BOWL – Rejoice Nutrition & Wellness
A Warm Salad – Dolly and Oatmeal
Ukranian Babka – Kitchen Magpie
Golden Coconut Brown Rice – Yummy Life
Garlic Turmeric Cashew Cream – Tasty Yummies
Twice Baked Broccoli Cheeze Potatoes – Healthy Girls Kitchen
Sweet Potato Mash – Julie Daniluk
Indian Spiced Spinach – Chris Kresser
The Best Creamy Coleslaw – The Paleo Mom
Oven Roasted Cauliflower with Turmeric & Ginger – Food Network
Turmeric Garlic Dill Pickles – Northwest Edible Life
Jicama Fries With Spicy Lemon Mayo – Naughty Nutrition
Sauces/Dressings
Barbeque Sauce – The Paleo Mom
Creamy Turmeric Sauce – Hollywood Homestead
Balsamic Almond Turmeric Dressing – Lemons and Basil
Creamy Anti-inflammatory Salad Dressing or Sauce – Go Dairy Free
Homemade Mustard – Wonky Wonderful
Turmeric Tahini Dressing – Bon Appetit
Garlic Turmeric Sauce – Eat To Beat Cancer
Anti-Inflammatory Turmeric Dressing – Healthy Holistic Living
Turmeric Sun Dressing – All Recipes
Hot Drinks
GOLDEN MILK BENEFITS: EASY RECIPE – Rejoice Nutrition & Wellness
Superfood Hot Chocolate – MindBodyGreen
Turmeric Tea – Nutrition Stripped
Turmeric Tea Golden Milk – Wellness Mama
Dairy-free Immunity Boosting Turmeric Milk – Yum Universe
Antioxidant Superfood Hot Chocolate – Savory Lotus
Turmeric Chai Latte – Savory Simple
Cold Drinks
Fat-Burning Bedtime Shake – Healthful Pursuit
Turmeric Ginger Lemonade – Whole Journey
Creamy Tropical Turmeric Smoothie – Savory Lotus
Nourishing Turmeric Milk – Healthful Pursuit
Turmeric Sweet Potato Orange Juice – Reboot with Joe
Immune Booster Orange Smoothie – Minimalist Baker
Turmeric Mango Smoothie – Kris Carr
Anti-inflammatory Smoothie – Roasted Root
Homemade Bloody Mary Mix – Hello Natural
Pineapple Turmeric Post-Workout Smoothie – My Vega
Pain-Relieving Turmeric Juice – So Lets Hang Out
Desserts
Gelatin Gummy Goodness – Mipstick
Chocolate Turmeric Bites – Tara Thorne
Carrot Orange Ice Pops – Spunky Coconut
No Bake Double Chocolate Super Amazing Granola Bars – Lunchbox Bunch
Mango Ice Cream with Turmeric – LA Healthy Living
Turmeric and Mango Raw Pudding – LuliTonix
And there you have it! Over 100 ways to eat turmeric, and NOT just in your curry. There has GOT to be something here that you’ll like.
Right?
And if you know someone else who may need some inspiration to try new and exciting turmeric recipes, please share this post! 🙂
Did I miss your favourite recipe??? If so, PLEASE post it in the comments below. Thanks! 🙂
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References
(1) https://en.wikipedia.org/wiki/Rhizome
(2) http://www.mdpi.com/1420-3049/21/3/264/htm
(3) http://examine.com/supplements/Turmeric/
(4) http://www.ncbi.nlm.nih.gov/pubmed/26007179
(5) http://www.ncbi.nlm.nih.gov/pubmed/25665066
(6) http://www.ncbi.nlm.nih.gov/pubmed/24348712
(7) http://nutritionfacts.org/video/boosting-the-bioavailability-of-curcumin/
(8) http://www.ncbi.nlm.nih.gov/pubmed/23768171
(9) http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/
(10) http://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/
(11) http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=74&lang=eng
(12) http://www.ncbi.nlm.nih.gov/pubmed/22471448
(13) http://www.ncbi.nlm.nih.gov/pubmed/22887802
(14) http://summertomato.com/learning-to-love-foods-you-dont-like/
(15) http://www.weightymatters.ca/2011/08/are-you-setting-your-kids-up-for.html
If you choose to purchase the same turmeric that I use through my affiliate link, I will receive a small commission.
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Great article! Gotta love turmeric! Thanks for sharing my recipe!
My pleasure Richelle – Your Chai Turmeric Chia Pudding looks delish (and your photos are gorgeous!). 🙂
And, hot off the press: “Low-Carb Noodle Bowls with Creamy Curry Sauce” by Leanne Vogel of Healthful Pursuit
http://www.healthfulpursuit.com/2015/06/low-carb-noodle-bowls-curry-sauce/
And here is another post with 60 recipes. Enjoy!
http://eatlocalgrown.com/article/12744-turmeric-recipes.html
This is really great. I’ve been told to use turmeric for health reasons. I tried it, but it didn’t stick when I was on my own. You offer really useful ideas and recipes. I’ll try some of these. thanks!
Hey Courtney! Even if the turmeric supps didn’t work, hope you enjoy a recipe! 🙂
My most commonly made dish is Tomato and Lentil Dahl which is a Thermomix recipe from The Basic Cookbook Leesa! It calls for 2 tsp ground turmeric but I always add a good nob of the turmeric root.
Thanks for this article Leesa. I am really enjoying my training in nutritional and environmental medicine that you checked out for me earlier this year and curcumin is covered in the cancer lecture. I didn’t realise that for being an antioxidant and immune modulating, there is over 100 pathways so far… this is amazing! I’m looking forward to trying more recipes.
Hey Lorraine! So glad you’re enjoying your nutrition and environmental medicine program – some of these foods and nutrients are amazing, and the science is growing every day. 🙂
This article is very eye-opening indeed.
I have always known of the benefits of turmeric (needless to say I love spice in my food), however the difference between turmeric and curcumin? I have never known. Until now!
I may consider curcumin as a supplement from now on but of course I should be aware of the health risks as well. Thank you for teaching us this valuable information!
Great to hear! Yes, turmeric has curcumin (and they are different). Enjoy your spicy foods! Leesa
Nice read! This definitely gave me a better understanding about turmeric and curcumin. Thanks a lot for posting!
You’re very welcome! “Turmeric” and “curcumin” are often used interchangeably, and here are their differences.