When it comes to enhancing the flavor, aroma, or color of food, a small amount of spices goes a long way.
For those who enjoy spices, there’s good news: a recent assessment of 142 studies revealed how some of the most popular herbs and spices can enhance our metabolic health (1). The studies’ use of culinary doses of these ingredients—that is, the teaspoon here and tablespoon there that home chefs typically use in the kitchen—means that the conclusions are very practical.
When it’s time to restock your spice cabinet, consider these spices since they seem to offer the greatest benefits for controlling blood sugar and decreasing cholesterol.
A Staple for Regulating Blood Sugar Levels should be Cinnamon
Thanks to a variety of antioxidants, this indispensable baking ingredient is derived from the inner bark of Cinnamomum trees and has long been recognized for its therapeutic qualities.
Recent studies on cinnamon have looked on how it affects blood sugar regulation, particularly in diabetics. Cinnamon may help reduce blood sugar (2) by delaying the pace at which glucose enters the bloodstream at one time by slowing the breakdown of carbs in the digestive system (3). It has been demonstrated that consuming 1 to 6 grams (about half to two tablespoons) of cinnamon daily can reduce fasting blood sugar levels by 10 to 29% (4).
Permission to sprinkle that cinnamon over your coffee, granola, oatmeal, and even smoothies.
Ginger Supports Healthy Cardiometabolism and Reduces Inflammation
Despite having flowers, the root of the ginger plant is utilized in cooking and medicine. Gingerol (5), a bioactive substance with anti-inflammatory and antioxidant qualities, is assumed to be the source of the effects.
Studies on the effects of ginger on blood sugar, insulin, cholesterol, and triglycerides were reviewed in this study. Additionally, ginger improved those markers in four out of five studies that looked at inflammation.
One could experience these advantages by taking in 1.5 to 3 grams of ginger root every day. That’s around ¾ teaspoon of powdered ginger or about 1 tablespoon of freshly grated or minced ginger.
Turmeric improves blood lipid levels
As a cousin of ginger, Turmeric is an ancient Ayurvedic root. Curcuminoids are the chemicals that give turmeric its strong antioxidant characteristics. The most well-known curcuminoid to be investigated scientifically is curcumin (6). By weight, pure turmeric powder contains roughly 3.14% curcumin (7).
Most research examining the relationship between the use of turmeric in cooking and health outcomes focused on the effects of turmeric on blood lipid levels, including triglycerides, total cholesterol, and LDL cholesterol. Indeed, the spice can aid in reducing these markers’ undesirable high levels.
This study comprised three studies that examined the effect of the spice on inflammatory markers; two of them shown a significant reduction in inflammation levels. A daily consumption of around 2.1 to 2.4 grams (½ to 1 teaspoon) was found to yield all these effects.
However, the compound’s bioavailability—that is, its capacity for absorption and utilization by the body—is remarkably low (8). Although taking turmeric with black pepper can increase curcumin’s bioavailability, many supplements are designed to ensure that you receive the maximum benefits through optimal absorption.
Supplemental turmeric has been investigated more thoroughly than the spice itself, particularly in relation to joint health and inflammation. Thus, in addition to adding turmeric to poultry, eggs, and various curries, think about taking a focused supplement if those are the primary health benefits you’re searching for.
Cayenne Doubles as Pain Relief
Mexican, Creole, and Cajun cooking, as well as Southwestern American food, all include cayenne chili peppers. Capsaicin is a compound found in cayenne peppers. It’s what gives them their spicy flavor and potential pain alleviation.
Your brain receives fewer sensations of pain when you take capsaicin. What was the outcome? You experience less discomfort than before. It relieves pain from arthritis and nerve damage brought on by diabetes. Capsaicin creams can be applied topically on muscles and joints.
Eating cayenne pepper may also assist with ulcers, which are a common cause of internal pain, according to lab research and animal studies (9). Despite the common belief that spicy meals cause upset stomachs, capsaicin helps prevent ulcers by decreasing excess stomach acid, improving blood flow, and inhibiting the growth of the bacteria that causes ulcers, Helicobacter pylori, or H. pylori.
Use this spice to add heat to your food whenever you want it to taste better. It tastes fantastic on meat, in stews, soups, and chili. Pour a dab into hot chocolate for a surprising, delicious twist.
Cloves May Prevent Formation of Free Radicals
Cloves have some of the highest antioxidant activity of any spice, making them an essential component of an anti-inflammatory diet since they prevent free radicals from causing new inflammation (10). The active ingredient in cloves, eugenol, also seems to reduce inflammatory pathways, which may prevent asthma attacks and stop the spread of cancer cells. The potential of eugenol to cure depression and diabetes is now being investigated in research.
To Wrap Things Up
To flavor food sensibly and enjoy health advantages, you don’t need an abundance of spices. It’s wonderful to know that consuming even a half-teaspoon of a spice daily can have a big influence on your health. This serves as a wonderful reminder to utilize creativity in the kitchen because the finished product will be both delicious and nourishing.
Sources |
- Nutrients | Free Full-Text | A Scoping Review of the Clinical Evidence for the Health Benefits of Culinary Doses of Herbs and Spices for the Prevention and Treatment of Metabolic Syndrome (mdpi.com)
- Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal α-glucosidase and pancreatic α-amylase – PubMed (nih.gov)
- Cinnamon extract inhibits α-glucosidase activity and dampens postprandial glucose excursion in diabetic rats – PubMed (nih.gov)
- The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance – PubMed (nih.gov)
- Biological properties of 6-gingerol: a brief review – PubMed (nih.gov)
- Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials – PMC (nih.gov)
- Curcumin content of turmeric and curry powders – PubMed (nih.gov)
- Dietary Curcumin: Correlation between Bioavailability and Health Potential – PMC (nih.gov)
- The Influence of Cayenne Pepper on the Human Gastrointestinal Microbiota and Intestinal Inflammation Among Overweight or Obese Adults – PMC (nih.gov)
- Antioxidant activity of essential oils of five spice plants widely used in a Mediterranean diet – Viuda‐Martos – 2010 – Flavour and Fragrance Journal – Wiley Online Library
Christine says
This is such a fascinating article! I had no idea cayenne could support pain relief! I love spices so this is a great reason to use them consistently.
Jasmine Feliciano says
Right?! Cayenne has to be one of my go-to spices for not just the heat but it’s incredible healing benefits. Thank you for reading!
Amanda says
I don’t think to use clove. did not know about this one!
Jasmine Feliciano says
Glad it was insightful! 😄
Manasi Wagh says
Spices are must in cooking. Thank you so much for this information. 🙂
Jasmine Feliciano says
Absolutely and you’re most welcome! Thank you for reading and subscribing!
tianna says
this post was very informative on well known spices thank you
Jasmine Feliciano says
My pleasure and thank you for reading!
Mirela says
I believe herbs and spices are very powerful and we know so little about them. Thank you for researching and sharing all this information
Jasmine Feliciano says
You’re most welcome and thank you for reading!