People with diabetes are turning to their spice cabinets for some assistance with their health. Recent studies have shown many spices can reduce inflammation and provide natural relief. Discover the spices people with diabetes can use to improve their well-being.
- A study conducted by researchers at the University of Georgia revealed certain common spices and herbs contain high levels of polyphenols. These antioxidant compounds inhibit inflammation. High blood sugar levels and insulin resistance can trigger inflammation that damages blood vessels and may lead to cardiovascular problems.
- Cinnamon has the most polyphenols of any of the spices and herbs tested. A 2003 study showed a half teaspoon of cinnamon a day can lower blood sugar and improve cholesterol. It can also improve insulin sensitivity and help with weight control. Add cinnamon to oatmeal and other dishes to get a daily dose.
- Other spices with the highest polyphenol levels include oregano, sage and marjoram. Italian seasoning, mint, rosemary, thyme and tarragon are also beneficial spices. These tasty spices add flavor to sauces, lean meats and more. They also contain antioxidants to help boost your immune system. Spices that come from roots, berries, seeds and bark tended to have more polyphenols that ones from plant leaves.
- People with diabetes should minimize their intake of salt. Salt can raise blood pressure, which is particularly harmful if you are overweight or have hypertension. Black pepper had the lowest level of polyphenols and can be added as needed. Herbs and spices are better flavor agents because they offer health benefits. An added bonus is they do not increase the calorie content of your favorite foods.
- A University of Georgia study found the phenol content in spices and herbs had a capacity to retard the body’s production of AGE compounds. AGE products cause inflammation and damage to tissue connected with diabetes. Adding herbs to your daily eating plan can prevent tissue damage due to inflammation. Using fresh herbs when cooking on the grill will also lower AGE formation from meat cooked at high temperatures.
- Cloves contain high levels of phenol along with the antioxidants quercetin and anthocyanin. Cloves are anti-inflammatory with germicidal and antioxidant properties. Clove oil is often used for everyday health issues such a headaches, toothaches, indigestion and cough. Include cloves in your daily diet to help reduce inflammation and ward off germs.
- Garlic helps to reduce blood pressure because it contains sulfur compounds. These compounds also protect against high cholesterol and metabolism of iron. Garlic makes meats, vegetables, soups and sauces more flavorful. It is a great substitute for salt. Remember to look for garlic powder since there is garlic salt as well.
- Ginger has multiple benefits including soothing digestion.
- Turmeric has properties to help reduce inflammation. Add to tea or even eat raw in a salad.
- Meals are more tempting when you add spices and herbs. Oregano is delicious in Italian sauces served over low carb pasta. Sage tea is soothing at the end of the day. Rosemary adds a fantastic flavor to grilled chicken and fish. There are many ways to include healthy herbs and spices in your daily diet. They also help you avoid the temptation of sugar and salt without adding unwanted calories.
Boost your overall healthy by including anti-inflammatory spices in your daily diet. Mouthwatering meals include a variety of herbs to reduce inflammation, lower blood pressure and more. Healthy foods burst with flavor when you add tantalizing spices such as oregano, garlic and cinnamon.
Latest posts by ADW Diabetes (see all)
- 7 Creative New Year Resolutions for People with Diabetes - December 26, 2017
- Zesty Broccoli Salad - October 10, 2017
- Whole Wheat Pita Bread - September 21, 2017