Preparing your own food is a great way to ensure your dieting habits do not interfere with your ability to manage diabetes effectively. It’s also a great way to save money and even allows you to prepare ahead of time. When it comes to making your dishes taste great, you’ll usually turn your attention to your spice cabinet. Spices are diverse and make it easy to completely change the flavor of food that you are working with, but using the right spices is important. Our goal in this article is to help you realize which spices are a must for the kitchen of a diabetic.
1. Turmeric
When it comes to spice, turmeric is sometimes viewed as a powerhouse. It’s a very common spice that we use in curries and other dishes. Additionally, it’s also an excellent colorant. This is a versatile spice that you can use in various ways, and it is thanks to the curcumin in turmeric that it boasts such a large profile of health benefits.
Turmeric seems to offer anti-diabetic properties that are not only good for the prevention of diabetes but also for the management of the condition. While current research is limited to animal studies in terms of diabetes, one research report explains that in mice models, curcumin delays the onset of type 2 diabetes. Furthermore, it has also been found that the use of curcumin improves the functions of the pancreas at a cellular level and may reduce the level of resistance that cells in the body have against insulin.
Curcumin also holds several other properties that can offer benefits if you have diabetes. Regularly adding turmeric to your dishes may help to reduce inflammation in your body. Since this is a common occurrence among diabetics, it yields another area where curcumin will be helpful.
2. Fenugreek
Fenugreek might not be one of the most popular spices that we have in the kitchen, but if you’re a diabetic, it’s definitely one to consider buying the next time you go out to buy groceries. Fenugreek can add a unique flavor profile to the food that you want to prepare. It’s easy to work with too, and can be added to different dishes when you want to utilize its benefits.
In one study, researchers found that the consumption of fenugreek regularly over a three-year period may reduce the risk of type 2 diabetes developing by as much as 55%. The spice is also good for those with existing diabetes, as it seems to help lower blood sugar levels and even prevent hyperglycemia.
3. Cloves
Cloves may also play a role in the management of your diabetes. While they have quite a strong taste, cloves can definitely add a unique element to the flavor of various foods – both savory and sweet.
Cloves do not work directly on the pancreas or have inflammatory responses as some of the other spices. Instead, it plays a role in liver health. What many people do not realize is that the liver actually plays a major role in overall health – and even in diabetes management. The liver is responsible for storing the excess glucose that is in your body. When it is not functioning as it should, then you may notice high blood sugar levels. This is because the liver can’t effectively store the excess glucose. In one study, researchers explain that the quercetin, gallic acid, and catechins found in cloves seem to help improve and maintain the functions of the liver. Furthermore, the study found that regular use of cloves also seems to improve the efficacy of glycogen-to-glucose conversion in the liver.
4. Oregano
While not the most powerful herb or spice in your kitchen cupboard, oregano is certainly worth a mention. It’s a herb that can add a great flavor and aroma to dishes you prepare. The herb goes well over salads and even sprinkles over some sauce or soup.
The carvacrol antioxidant in oregano is what gives it a range of powerful properties. Researchers have found that carvacrol may assist in reducing levels of blood glucose, even in patients who have diabetes. Additionally, an antioxidant also seems to play an important role in reducing total cholesterol in the body. Some of the compounds found in oregano have been associated with a protective impact on the enzymes used by the liver too.
5. Mustard
Mustard is another go-to spice for so many recipes. Whether you want to create a unique Chicken dish in a pan or a spicy dipping sauce, there are several uses for this spice. When you add mustard to your diet on a regular basis, you may also be able to benefit from its potential anti-diabetic effects.
There are some limitations with current research, but animal studies have shown that mustard administered frequently helps to reduce blood glucose levels. The great thing about mustard is the fact that it did not only produce short-term results, as the lower glucose levels were retained for as long as 25 days.
6. Curry Leaves
While not a spice in itself, curry leaves are another cooking ingredient that is a great option for diabetics. In India, these leaves are particularly popular, especially among people who have type 2 diabetes. You can simply place a couple of leaves directly in stews and curries that you want to prepare or cut them up into tiny pieces.
These leaves seem to possess anti-hyperglycemic properties, which means they can help to reduce your blood sugar levels. Apart from blood sugar, curry leaves also have a positive effect on blood cholesterol levels. Studies suggest that curry leaves could potentially serve as a therapeutic option for reducing the risk and the severity of complications associated with diabetes.
Bottom Line
Your diet plays a role in how well you’re able to manage diabetes. A diet high in beneficial ingredients can stabilize your blood glucose and make you feel healthier in general. We’ve looked at some of the best spices that you should always have in your kitchen, along with the potential benefits that they are able to offer to a person with diabetes.