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Blaine Moats
The benefits of spices go beyond making food taste good. They have bonafide health properties, too. And when it comes to reducing blood sugar and improving insulin resistance,cinnamonis perhaps the most commonly recommended spice to do just that. But as delicious as it is, if you’re solely focused on cinnamon, you may be missing out on other spices to add to your routine that can also be effective.
Learn about the No. 1 spice to lower your blood sugar, diabetes-friendly recipes to try starring the spice and other ways to manage your blood sugar levels. And guess what: our pick is just as warming as cinnamon.
The 10 Best Vegetables for Diabetes
What Is High Blood Sugar?
High blood sugar, also known as hyperglycemia, is defined as having blood sugar that is higher than normal. Over time, high blood sugar can lead to a diagnosis of prediabetes or diabetes. In people who have been diagnosed with diabetes, high blood sugar can occur for many reasons, according to theAmerican Diabetes Association(ADA)
These are just some of the reasons you may experience high blood sugar. Chronically high blood sugars in people with diabetes are dangerous and can increase the risk of complications such as heart disease, kidney disease and nerve damage (neuropathy). Extremely high blood sugar can result in diabetic ketoacidosis (more common in people with type 1 diabetes), a life-threatening emergency, per theADA.
The #1 Spice to Lower Blood Sugar
Much of the research supporting the use of ginger has been done with ginger supplementation. This is different from using ginger in recipes. However, the results on ginger and blood sugar are interesting and promising.
In a review and meta-analysis published inNutrientsin 2024, researchers investigated the effects of common herbs and spices found in the Mediterranean diet—black cumin, clove, parsley, saffron, thyme, ginger, black pepper, rosemary, turmeric, basil, oregano and cinnamon—on blood sugar in people with type 2 diabetes. They measured fasting blood glucose levels,glycated hemoglobin (A1C)and insulin concentrations. Ginger, curcurmin, saffron and cinnamon lowered fasting blood sugar significantly, while black cumin and ginger reduced A1C and decreased insulin levels. Supplemental ginger (doses ranged from 600 to 3,000 milligrams per day) was the only spice that had a significant impact on all three outcomes that were measured. To compare, 1,000 mg of ginger is about ½ teaspoon of ground ginger or 1 teaspoon of grated raw ginger.
Ginger presents additional benefits, Micko notes, “Many people who have prediabetes and diabetes are at high risk of cardiovascular disease, and ginger has been shown to positively impact cholesterol levels.”
While we don’t have much clinical data examining the effect of culinary use of ginger, Koya notes that cooking with the spice can only help. “There is little downside to using ginger, so I say why not incorporate it for those beneficial polyphenols, anti-inflammatory and digestion-boosting effects,” she says. The one caution is if you have heartburn, as large amounts of ginger can aggravate symptoms, Koya adds.
Consuming a variety of plants—including herbs and spices—is an important strategy to help prevent diabetes or manage blood sugar if you have the condition. “Herbs and spices add flavor and variety. They also have inflammation-reducing potential,” says Micko. In addition, herbs and spices contain no added sodium or fat, important factors to consider if you have diabetes and need to pay extra attention to your heart health.
Yet, keep in mind that simply adding one spice or herb to your diet without making other changes will not magically lower your blood sugar. That’s where that recommendation to consume a variety of herbs, spices and other plant foods, like vegetables, fruits, legumes, nuts and seeds is key when you’re putting together a blood-sugar-friendly diet.
Other Ways to Lower Blood Sugar
Lifestyle factors such as regular exercise, stress management, adequate sleep and smoking cessation are also important strategies that assist in lowering blood sugars, notes theAmerican Heart Association.
Ginger Recipes to Try
There are so many opportunities to add ginger to the foods you enjoy. Combine ginger with foods high in fiber, which is a key ingredient in blood sugar management, notes theCenters for Disease Control and Prevention.Fiber is the indigestible part of carbohydrate found in plants (fruit, vegetables, nuts, seeds, legumes and whole grains), which promotes digestive regularity and feelings of fullness, contributes to gut health and reduces blood sugar spikes.
The Bottom Line
Your best bet is to add ginger to the food you eat, such as smoothies, oats, salad dressings, vegetable bowls, meat marinades and more. If you are curious about ginger supplementation, talk to your health care provider or registered dietitian.
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