7 Spices in Daily Life to Control Blood Sugar
When consumed in moderation, these common herbs and spices help boost metabolism. Combined with a whole food plant based diet and healthy lifestyle practices like physical exercise, proper sleep and better managing stress, they will help you maintain a balanced blood sugar level. This can lower your risk of diabetes and other chronic conditions. Add these herbs and spices to your daily meals to keep your blood sugar stable.
- Cinnamon
Cinnamon is the spice we often use to sweeten our breakfast cereals or coffee but it is also a powerful tool for controlling blood sugar. It lowers blood sugar levels by preventing specific enzymes from converting carbohydrates into glucose. It also contains many different antioxidants that limit oxidative stress, reduce fat peroxidation and prevent harmful free radical damage.
Cinnamic acid and cinnamate are two compounds that contribute to cinnamon’s blood sugar-lowering effects. However, cinnamaldehyde is the compound that contributes the most to the reduction of insulin resistance. Cinnamon types with high cinnamaldehyde contents, such as Ceylon cinnamon, have been shown to be more effective than Cassia cinnamon at improving glycemic and lipid profiles (3).
To get the most benefit out of this incredible spice, it is best to eat it in its natural form rather than in powdered form and kept in stainless steel masala box. When you do eat it, try to stick to Ceylon cinnamon (also called true cinnamon) instead of cassia cinnamon. This is because cassia cinnamon contains coumarin, which can be toxic in large amounts (4).
- Basil
The leafy herb basil, or Ocimum basilicum, is a staple in Mediterranean and Italian cuisine. It’s often used to make pesto, which can be sprinkled over pasta, pizza or salads. The plant contains nutrients that may provide health benefits, including reducing the risk of diabetes.
Basil has a positive impact on insulin secretion and glucose levels in diabetics. A study on lab animals showed that the oil extracted from basil leaves has an antihyperglycemic effect by increasing insulin secretion and decreasing blood glucose levels after a meal. In addition to its antihyperglycemic properties, basil has anti-inflammatory, antioxidant and antimicrobial effects. It also improves immunity, lowers blood pressure and reduces oxidative stress.
Other herbs that have the potential to lower blood sugar include turmeric (Curcuma longa), milk thistle, fenugreek seeds and sweet potato. The latter are rich in fiber, which slows digestion and absorption of carbohydrates and helps lower blood sugar. Add these spices and herbs to your meals for a healthier diet that will benefit those with diabetes or pre-diabetes. Incorporating them into your daily routine will not only help lower your blood sugar, but also reduce the risks of other diseases that are associated with this condition, such as cardiovascular disease and neurodegeneration.
- Sage
Sage has anti-inflammatory properties, which helps to control the blood sugar levels in the body. This is largely because of the presence of canonic and phenolic acids. They directly affect the enzymes that are responsible for regulating glucose and lipids, among others.
It is known that sage has a gymnemic effect on the taste buds, which reduces your appetite and craving for sugary foods. It also boosts insulin secretion and improves sensitivity. Hence, it is often recommended for people with diabetes to use sage in cooking and in the form of tea.
Add some sage in your soups or curries to make them more flavorful and nutritious. You can also make sage compound butter by beating 1 stick softened butter with 2 tablespoons chopped sage, lemon zest or red pepper flakes. You can use this to season baked chicken, steak or sandwiches. Or try this recipe for sage-infused pork tenderloin.
- Cloves
Cloves are small dark brown pods that spice up curries, flavor meat dishes and enrich sauces like Worcestershire sauce. These spices are also packed with some impressive health benefits. They have anti-diabetic properties, reduce cholesterol and triglycerides, help control pain, improve bone, liver and gastric health. They are also used in many oral hygiene products as a natural mouthwash to prevent bad breath, gum infection and toothache.
Test-tube and animal studies have found that cloves and the extract nigericin promote insulin production, which helps lower blood sugar. They also increase the uptake of glucose into cells and improve the function of the pancreatic beta cells that produce insulin. In addition, they inhibit the activity of enzymes that break down starches and sugars in the digestive tract.
Adding a pinch of clove powder to meals on a daily basis can significantly decrease fasting blood sugar levels in diabetics. It can also lower LDL (bad) cholesterol, boosts liver health and is high in antioxidants that help fight free radical damage. However, people on medication for diabetes should consult their doctors before incorporating any herbal supplements into their diet. They should also keep in mind that certain herbs and supplements can interact with prescription or over-the-counter medications.
- Turmeric
The brightly yellow spice that can be found in Indian dishes is also a potent natural remedy for lowering blood sugar. This popular spice has anti-inflammatory and antioxidant properties that help lower blood sugar levels, improve heart health and aid in weight loss. It is a great addition to most savoury meals and can also be taken as a supplement, just be sure to speak with your doctor beforehand.
The turmeric root contains a compound called curcumin, which is responsible for the spice’s vibrant yellow color and medicinal properties. Studies have shown that curcumin can significantly reduce insulin resistance and lower blood sugar levels, which are both risk factors for developing diabetes.
Turmeric may interfere with some prescription drugs and should only be used under the guidance of a medical professional. It may also thin the blood, so people with blood sugar disorders should be careful about how much they consume.
Adding turmeric to your diet is easy by sprinkling it on food or drinking turmeric tea. You can brew the tea by adding powder to hot water or buying store-bought turmeric tea bags. You can also get turmeric root extract, which is the most effective way to consume your recommended curcumin dose.
- Ginger
A healthy diet is the best medicine, and herbs are concentrated sources of anti-oxidants. Some spices can balance lower blood sugar levels, making them beneficial to individuals diagnosed with diabetes or pre-diabetes. Some may even protect against acute and chronic diseases associated with the disease, according to studies.
One of the most effective herbs for controlling blood sugar is ginger, or Zingiber officinale. Ginger has anti-diabetic, anti-hyperlipidemic and anti-inflammatory properties. It also improves insulin sensitivity and reduces oxidative stress. It also helps prevent nerve damage, which is a common complication of diabetes.
Research shows that ginger can decrease a person’s blood glucose by inhibiting enzymes, decreasing carbohydrate absorption and increasing glycogen uptake. Additionally, studies have found that people with diabetes who took ginger supplements for two months had better glycemic control than those taking placebos. Additionally, those who consumed ginger had lower triglyceride and LDL cholesterol and higher HDL cholesterol. The spice can be taken as a tea or in cooking recipes. It can also be bought in capsule form and kept air tight masala box.
- Garlic
Garlic is a staple ingredient in many of the world’s cuisines. It is also a powerful herb with multiple health benefits. One of these is its ability to regulate insulin activity and keep blood sugar levels under control. It is believed that allicin, the active compound in garlic, is responsible for most of its antidiabetic properties. This compound can be activated by crushing the garlic cloves or exposing them to air. Cooking or picking the garlic reduces the amount of allicin that can be absorbed, so it is best to eat it raw.
Aside from its anti-diabetic effects, garlic has been shown to fight oxidative stress and reduce inflammation. It also has immune-boosting properties and is a natural decongestant. If you’re a fan of garlic, try adding it to your favourite dishes or take garlic extract supplements in order to reap the benefits.
Diabetes is a serious illness that can cause long-term complications if it’s not managed properly. While this disease is common among older adults, there are ways to prevent and delay type-2 diabetes. Including the right herbs in your daily diet is an effective way to combat this condition and keep blood sugar levels stable.
