Social media platforms like TikTok are known for introducing a wide array of weight loss hacks, from the peculiar “cortisol face” to the buzz around “Oatzempic.” The latest trend making waves is the lemon balm drink, touted by users for its supposed benefits in digestion, blood sugar control, and bloating relief. But does this herbal drink really deliver on its weight loss promises?
To separate fact from fiction, we consulted Liz Weinandy, MPH, RDN, LD, a Registered Dietitian at The Ohio State University Wexner Medical Center, who shared her insights on the popular lemon balm drink and the efficacy of diet drinks in general.
What Is the Lemon Balm Drink?
Despite its name, the lemon balm drink doesn’t contain lemons. Instead, it’s made by steeping lemon balm leaves, which belong to the mint family and have a subtle lemon scent, in hot or cold water. TikTok recipes often enhance the flavor with additions like ginger, garlic, or honey, resulting in a lemon-ginger drink with minty undertones.
Proponents of the drink claim it offers multiple health benefits, including reduced anxiety and stress, improved digestion, better blood sugar levels, and ultimately, weight management.
The Science Behind Lemon Balm
Lemon balm has been used for centuries for various medicinal purposes. “Lemon balm is an herb in the mint family with a slight lemon aroma,” explains Weinandy. “People use it for a variety of reasons, including boosting immune function, aiding digestion, relieving anxiety and stress, lowering cholesterol, and even treating cold sores.”
Some evidence suggests that lemon balm tea may help with menstrual cramps. However, when it comes to weight loss, the herb’s efficacy is less clear. Weinandy points out that most studies on lemon balm have been conducted on laboratory animals rather than humans, making it difficult to draw definitive conclusions about its weight loss potential.
Is the Lemon Balm Drink Safe?
According to Weinandy, lemon balm is generally safe when consumed in foods and supplements. However, she advises caution for certain groups, including children, the elderly, pregnant and breastfeeding women, and individuals with thyroid disease, as lemon balm could potentially exacerbate certain conditions or interact with prescription medications.
Does the Lemon Balm Drink Aid Weight Loss?
While the lemon balm drink might offer some health benefits, particularly for stress and anxiety, Weinandy is skeptical about its direct impact on weight loss. “For most people, there is likely no harm in adding lemon balm leaves with ginger and garlic if consumed in moderation,” she says. However, she cautions that garlic in the drink could cause gastrointestinal issues such as heartburn or acid reflux, which could offset any potential benefits.
Moreover, relying solely on the lemon balm drink for weight loss could distract from more effective and proven methods. “There isn’t good evidence this will decrease bloating, and it’s not a magic bullet for weight loss,” Weinandy warns.
The Reality of Diet Drinks and Weight Loss
The appeal of quick fixes like detox drinks is understandable, especially when social media is flooded with before-and-after testimonials. However, Weinandy advises approaching these trends with caution. “Detox drinks in general are not effective for weight loss, and some can even be harmful by reducing the beneficial bacteria in our guts,” she explains.
Instead, Weinandy advocates for small, sustainable lifestyle changes, such as incorporating more fruits and vegetables into your diet and reducing sugary beverages and unhealthy snacks. “These small actions can really add years and quality of life for people, with no crazy detox concoctions involved,” she says.
In conclusion, while the lemon balm drink may have some mild benefits, it is not a substitute for healthy eating habits and regular exercise. Those serious about weight loss should focus on long-term, sustainable changes rather than quick-fix trends.
