7 Blood Sugar-Friendly Holiday Spices

You don’t have to sacrifice flavor if you’re trying to manage blood sugar levels during the holidays. You can choose from several culinary spices that can enhance your seasonal meals while potentially supporting healthy blood glucose levels and improved glycemic markers.

1. Cinnamon

• Cinnamon adds natural sweetness, which can reduce the need for added sugar while also improving insulin sensitivity and blood sugar control.
• In a research study comparing fasting glucose levels in adults with prediabetes who took a cinnamon supplement or a placebo, those who took the cinnamon supplement exhibited better glucose tolerance and more stable blood sugar levels.
• The results of the comparison also showed improvements in other type 2 diabetes indicators, including HbA1c levels (a measure of blood sugar over three months), which researchers note may be important in reducing the progression of the disease.

2. Ginger

• Ginger is a pungent, spicy underground stem that delivers a zesty flavor to savory holiday dishes.
• Ginger is considered safe for people with diabetes in normal amounts and may offer modest benefits for blood sugar regulation, such as reductions in fasting glucose and long-term glucose markers like HbA1C, though findings are mixed.
• Consult with your healthcare provider before consuming ginger in larger amounts, such as supplements, as it may interact with glucose-lowering medications and have adverse effects on blood sugar levels.

3. Turmeric

• Turmeric is a member of the ginger family and is often used to flavor savory dishes and curries.
• Curcumin, the primary component of turmeric, is a potent antioxidant that has been associated with reductions in fasting glucose and improved metabolic markers in research studies.
• Some research also indicates that curcumin can improve insulin sensitivity by helping cells absorb more sugar from your blood and reducing inflammation caused by high blood sugar, a key factor in insulin resistance.

4. Black Cumin

• Black cumin is the small, pungent seeds of a flowering plant, often used as a spice in Middle Eastern and Indian cuisine.
• Black cumin and its main bioactive component, thymoquinone, have been shown in numerous human and animal trials to reduce plasma glucose and HbA1c levels significantly.
• The antidiabetic activity of black cumin includes reduced insulin resistance, improved pancreatic insulin secretion, enhanced glucose uptake, and reduced oxidative stress. However, some of these are based solely on animal studies; further human studies are needed to confirm the results.
• In clinical research on the Mediterranean diet, black cumin showed one of the most significant decreases in fasting glucose levels.

5. Saffron

• Saffron has a distinctive, floral, earthy, and slightly sweet taste that is essential to certain varieties of risotto, biryani, and paella.
• In one study, people with type 2 diabetes who received saffron supplementation (100 milligrams/day) had significantly lower fasting blood glucose levels compared to those receiving a placebo in an eight-week, randomized, double-blind trial.
• Multiple randomized controlled trials support the finding that saffron supplementation significantly lowers fasting blood glucose and inflammatory markers associated with poor metabolic control compared with a placebo in individuals with type 2 diabetes.

6. Nutmeg

• Nutmeg is a warm, fragrant spice with a sweet, nutty, woodsy flavor, commonly used in baked goods and custards.
• While most scientific research on nutmeg and blood sugar comes from animal studies, these studies suggest that nutmeg’s components lower blood glucose levels by more than 50% and reduce oxidative stress, thereby supporting glucose regulation.
• In additional animal studies, nutmeg not only reduced blood glucose but also reduced HbA1C and improved insulin levels.

7. Cloves

• Cloves, which are among the most intense spices, are used to flavor meats, curries, stewed fruits, and pies.
• While human evidence is limited, a small study of adults who were either healthy or prediabetic showed significant reductions in post-meal (postprandial) blood glucose after 12 days of clove supplementation, with the effects sustained through 30 days.
• In lab tests, clove compounds have been shown to inhibit carbohydrate-ingesting enzymes, potentially slowing glucose absorption after meals.