If you have Type 2 diabetes, you may have already adjusted your diet to reduce the amount of sugar that you consume. Did you know that adding the right herbs and spices can be a part of your nutritional plan too?
Of course, these changes won’t take the place of an overall healthy lifestyle and keeping on top of your medication. However, it’s certainly a flavorful way to help with maintaining your blood sugar levels.
Why Do The Spicy Foods Work?
While there is still more research to be done, two things have become clear based on what health experts know so far. Herbs and spices can influence blood sugar levels by reducing inflammation in the body as well as modifying the body’s sensitivity to insulin.
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On the anti-inflammatory side, curcumin in turmeric and the active ingredients in garlic have been found to be powerful agents.
By reducing inflammation, these spices can offset an important chain of events. It’s purported that less inflammation protects vital beta cells in the pancreas from oxidative damage, which in turn maintains healthy levels of insulin in the body. This insulin will then keep your blood sugar levels within the ideal range.
On the other hand, the capsaicin that is found in chili peppers may have a more direct impact on insulin production. Based on studies that were conducted, capsaicin may affect the tissues’ sensitivity to insulin which means they require less of the hormone when converting glucose in the body for use in the cells. If that’s true, you would effectively require less insulin to maintain your ideal blood sugar levels.
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The Herbs and Spices You Should Eat
Of course, when you hear the term ‘spicy foods’, you may automatically think about hot peppers. While those are definitely on the list, other herbs and spices can be beneficial to a Type 2 diabetic as well. Here are the helpful foods to add to your diet.
- Turmeric - This versatile spice can be used to make juices or can be added to your meals as it has a distinctive flavor profile. It’s also a key ingredient in certain curry powders so look out for that as well.
- Cloves - You can add cloves to your meals for a boost of flavor and aroma.
- Garlic - There are many meal options with this multifaceted food. You can add it to your meals as a seasoning or in sauces. Some persons also use it to make tea when they’re ill.
- Cinnamon - This spice works best in baked goods though there are some meals that call for its use as well. As with garlic, some persons use it to make tea.
- Chili peppers - The great thing about chili peppers is how many options you have depending on the level of heat you can tolerate. You can choose from popular varieties such as cayenne, habanero, chipotle, jalapeño, Anaheim, and ancho. Ground chili peppers are also used to make paprika, chili powder, and cayenne pepper so they can be used easily for seasoning your meals.
Is There A Limit To How Much You Can Eat?
Even though these are natural foods with no given limit for consumption, it’s best to start with small quantities and gauge how your body reacts.
For example, garlic has many benefits but one of the side effects of high consumption is headaches. This might be painful for those who are already dealing with chronic headaches or migraines. To make sure you notice any side effects from changing your diet, make sure to incorporate the herbs or spices one at a time.
As noted before, eating spicy foods is not a substitute for following your doctor’s prescribed treatment program.
Before you start making significant changes to your diet, it’s best to consult with your doctor to confirm that there will be no negative interactions with your prescribed medications or other conditions that you may have.
