Spice it up! The top 6 science backed spices for healthy blood sugar
Ever heard Hippocrates' 'let food be thy medicine' and rolled your eyes? Well, it's true. Diet alone will likely not be the solution BUT we know that what we choose to eat (and the quality of what we eat) has profound effects on our overall health. While certain foods may contribute to chronic health conditions, others offer strong medicinal and protective qualities. Enter the benefits of spices.
Spices come with amazing nutritional values and provide some major health benefits. Not only do they add incredible flavour to meals, but they can easily make them more nutritious.
In keeping with my blood sugar series, I've listed the top 6 science backed spices that can contribute to healthy blood sugar levels and metabolism. Spice it up! I love using all spices but if I had to choose, I'd probably say garlic. Or cinnamon. Or garlic. Both. What's your favourite spice?
Cinnamon
Cinnamon contains bioactive components that have been shown to improve insulin sensitivity and reduce fasting blood glucose. This allows sugar to be transported into your cells for energy, thereby lowering blood sugar. Note: only use Ceylon (aka 'true') cinnamon to get these benefits and avoid liver damage!
Fenugreek
Fenugreek can improve glucose tolerance and lower blood sugar levels. In addition, its fiber content slows down the absorption of carbohydrates and sugars. Try in baked goods, tea, and curries!
Ginger
Ginger can help control blood sugar levels. Ginger also can improve insulin sensitivity, reduce oxidation and improve cholesterol levels. It even helps with weight loss. Eating up to 4 grams per day may help lower blood sugar levels and regulate insulin production.
Turmeric
Curcumin, the active ingredient in turmeric, curcumin can decrease the level of glucose in blood, as well as other diabetes-related complications. Studies also suggest that curcumin may help preventing diabetes.
Cloves
The compounds found in cloves can help moderate blood sugar increases and improves the uptake of sugar from the blood into cells, increase the secretion of insulin, and improve the function of cells that produce insulin.
Garlic
The compounds in garlic, like allicin, allyl propyl disulfide and S-allyl cysteine sulfoxide, may help reduce blood sugar by improving insulin sensitivity and secretion. Garlic has been shown to improve fasting glucose levels and HbA1c levels.
Sources:
https://biocoreopen.org/ijnf/Herbs-and-Spices-for-Diabetes.php
