Spices and herbs have been used in foods for centuries. And now, some studies are confirming that herbs and spices can have medicinal effects.
Much of the research is still too new or the studies have been too small to make blanket recommendations, but in the meantime, there are plenty of reasons to experiment with spices. Here are ways to enjoy some of the herbs and spices that show potential health benefits.
Cinnamon has been shown to improve blood sugar control in diabetes in some studies, although other studies showed no effect. For now, The American Diabetes Association suggests the best way to control blood sugar levels is to follow your diabetes meal plan, be physically active and take prescribed medications.
The medicinal properties may be inconclusive, but cinnamon still can play a role in following a healthy diabetic diet. Adding cinnamon and other sweet tasting spices (allspice, anise, cloves, nutmeg) will allow you to eliminate or cut back on sugar in foods. The next time you have hot cereal, skip the sugar and add cinnamon, your brain will associate this sweet tasting spice with a sweet taste and you won’t miss the sugar.
Garlic may slow the development of atherosclerosis and seems to be able to modestly reduce blood pressure. In addition, eating garlic has been linked to a decreased risk of developing stomach and colon cancers although garlic supplements do not seem to offer this benefit. An added benefit is that savory spices such as garlic can help replace some of the salt in your diet. Season foods liberally with crushed garlic, minced garlic or garlic powder, all readily available in grocery stores.
Ginger can help lessen nausea and vomiting in pregnant women and post-operative patients, and may reduce symptoms of dizziness, including nausea. Also, there is preliminary evidence that ginger may have some benefits in managing osteoarthritis, specifically reducing pain. As long as adding ginger to your diet isn’t replacing other therapies, it makes sense to give this a try. Whether peeled, powdered, sliced or diced, ginger root can be used to flavor Asian and Indian cuisine and many baked goods such as gingersnaps and gingerbread. Try ginger in your next stir-fry.
Virtually all herbs and spices offer antioxidant benefits; however, the most evidence exists for the popular Italian spices oregano, basil and thyme. Antioxidants reduce the risk of heart disease. Give lasagna, spaghetti or even pizza an extra sprinkle of these Italian super spices.
Be creative when using herbs and spices. Look for ideas by checking labels on spice packages and by collecting recipes for regional dishes. If you have spices in your cupboard that haven’t been used in awhile, don’t worry. Most spices have a shelf life of 1-2 years. If a spice or herb still smells strong and flavorful, it’s probably still potent. If not, replace it. And then start spicing it up!