The #1 Spice to Help Lower Blood Sugar, According to a Dietitian

From eatingwell.com

Hint: It’s not cinnamon 

Key Takeaways

• Polyphenol-rich ginger is our pick for the best spice to help lower blood sugar.
• Ginger can also positively influence your cholesterol levels.
• High blood sugar over a prolonged period may lead to diabetes or prediabetes.

The benefits of spices go beyond making food taste good. They have bona fide health properties, too. And when it comes to reducing blood sugar and improving insulin resistance, cinnamon is 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—it's ginger.

                                                                                               Photo:  Blaine Moats

How Ginger Helps Lower Blood Sugar

Ginger tops our list for its potent blood sugar benefits. Ginger packs powerful polyphenols like gingerol, which combat inflammation, something that may indirectly help balance blood sugar, says Kanchan Koya, Ph.D., author of the Spice Spice Baby cookbook. “Inflammation has been linked to insulin resistance and poor blood sugar control. Therefore, balancing inflammation with spices like ginger may have a beneficial effect on blood sugar,” she says, adding that more studies are needed to confirm the connection.

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 in Nutrients in 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 haemoglobin (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. 

“Some research indicates that ginger can positively impact blood sugars by improving insulin sensitivity and slowing down the digestion of carbohydrates, which leads to less of a spike in blood sugars after a meal,” says Colette Micko, RD, a registered dietitian and diabetes educator at Top Nutrition Coaching. That research was a meta-analysis of 10 studies published in Evidence-Based Complementary and Alternative Medicine in 2018. Ginger may inhibit enzymes that play a role in the digestion and absorption of carbohydrates, as well as impact pathways related to glucose metabolism and protect beta cells (insulin-producing cells in the pancreas), the authors of that study point out.

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 flavour 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.

What Is High Blood Sugar? 

High blood sugar, also known as hyperglycaemia, 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 the American Diabetes Association (ADA).

• If you have type 1 diabetes and you didn’t take enough insulin.
• If you have type 2 diabetes, you have insulin resistance and your cells are not taking up blood sugar from your bloodstream as they should. 
• Because you ate more or moved less—or a combination of both. 
• Due to physical stress from an illness, such as a cold or flu.
• Due to psychological stress.
• Due to the dawn phenomenon, a surge of hormones that occurs in the early morning.

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 the ADA.

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 the American Heart Association.

Two positive changes you can make today is get adequate sleep tonight and find ways to move more in your day, particularly after eating. “Aiming for at least seven hours of sleep per night has been shown to positively impact blood sugar, metabolism and overall health,” Micko says. “Walking 10 to 15 minutes after eating has been shown to greatly reduce post-meal blood sugar levels by increasing insulin sensitivity,” she adds.

Ginger Recipes to Try 

There are so many opportunities to add ginger to the foods you enjoy. Combine ginger with foods high in fibre, which is a key ingredient in blood sugar management, notes the Centers for Disease Control and Prevention. Fibre 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. 

• Fuel your morning with a ginger-infused smoothie, or Apple Pie-Inspired Overnight Oats.
• Whip up a a hearty salad or even a customizable rice bowl.
• Make Ginger Roasted Salmon & Broccoli and pair with Roasted Sweet Potatoes.
• Steep some ginger tea to sip alongside a Cottage Cheese Snack Jar for a filling afternoon bite.

The Bottom Line 

Ginger may assist in reducing blood sugars by improving insulin sensitivity and reducing inflammation. However, keep in mind that ginger is not meant to replace medication, and it won’t magically reduce blood sugar on its own. Instead, use ginger alongside lifestyle modifications, such as eating a plant-forward diet, regular exercise, stress management and adequate sleep. 

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.

https://www.eatingwell.com/best-spice-lower-blood-sugar-11697083

'Powerful' 26p spice found to lower blood sugar levels by 40% and 'significantly' reduce cholesterol

From gbnews.com

Diabetes and high cholesterol often come as a pair.

As Heart UK explains, diabetes damages the lining of your arteries. This means it's more likely that cholesterol will stick to them, making them narrow or even blocked. Studies have also shown that increased cholesterol levels lead to a deterioration of glucose tolerance (the faulty mechanism that gives rise to type 2 diabetes).

Thankfully, the solution to both can be rolled into one, research suggests.

Studies have found supplementing with ginger can lower blood sugar levels and reduce 'bad' cholesterol levels.

Ginger is the thick-knotted underground stem (rhizome) of the plant Zingiber officinale that has been used for centuries in Asian cuisine and medicine.

Native to Africa, India, China, Australia and Jamaica, ginger is commonly used as a spice or flavouring agent in cooking, as an alternative ‘herbal’ treatment for various ailments such as nausea and indigestion, and for fragrance in soaps and cosmetics.

It can be used fresh, dried and powdered, or as a juice or oil. It has a pungent and sharp aroma and adds a strong spicy flavour to food and drink.

The super spice has also shown promise in treating diabetes and high cholesterol.

Take diabetes first. In a study published in the European Journal of Pharmacology, researchers reported that two different ginger extracts - spissum and an oily extract - interact with serotonin receptors to reverse their effect on insulin secretion.

This is significant because insulin helps control your blood sugar levels and metabolism.

Treatment with the extracts led to a 35 percent drop in blood glucose (sugar) levels and a 10 percent increase in plasma insulin levels.

In a separate study, 70 type 2 diabetic patients were allocated randomly into a ginger group and a control group.

They consumed 1600 mg ginger versus 1600 mg wheat flour placebo daily for 12 weeks. Blood sugar and cholesterol levels were monitored throughout.

At the end of the study, the researchers found ginger "significantly" reduced blood sugar levels, insulin resistance and total cholesterol compared with the placebo group.

Furthermore, research published in the journal Planta Medica suggested that ginger may improve long-term blood sugar control for people with type 2 diabetes.

Researchers from the University of Sydney, Australia, found that extracts from Buderim Ginger (Australian-grown ginger) rich in gingerols – the major active component of ginger rhizome – can increase the uptake of glucose into muscle cells without using insulin, and may therefore assist in the management of high blood sugar levels.

Meanwhile a study from 2008 showed that ginger can reduce LDL cholesterol levels (the bad type) and boost HDL cholesterol (the good type).

The gift that keeps on giving

As Diabetes.co.uk explains, Ginger contains "powerful anti-inflammatory substances" such as gingerols, which make it an effective pain reliever and it is commonly used to reduce pain and swelling in patients with arthritis and those suffering from other inflammation and muscle complaints.

In fact, ginger is said to be just as effective as nonsteroidal anti-inflammatory drugs, but without the gastrointestinal side effects.

Other medical uses of ginger include treatment of:

• Bronchitis
• Heartburn
• Menstrual pain
• Nausea and vomiting
• Upset stomach
• Diarrhoea
• Upper respiratory tract infections (URTI)

Type 2 diabetes symptoms

Don't forget to watch out for the warning signs of type 2 diabetes. They can be stealthily subtle.

Symptoms of type 2 diabetes can include:

• Peeing more than usual
• Feeling thirsty all the time
• Feeling very tired
• Losing weight without trying to
• Itching around your penis or vagina, or repeatedly getting thrush
• Cuts or wounds taking longer to heal
• Blurred vision

https://www.gbnews.com/health/diabetes-symptoms-diet-ginger-cholesterol

12 foods that can improve circulation

From restless.co.uk

We all know that eating a balanced diet is important for our health. But when it comes to specific health concerns, such as poor circulation, research shows that there are several foods that can help to improve blood flow and heart health.

Although circulatory issues (which can be caused by things like obesity, Raynaud’s disease, and diabetes) often require medication, you can also make healthy lifestyle changes by adding foods to your diet that are known to improve blood flow.

With this in mind, here are 12 foods that can improve circulation…

1. Cayenne pepper

Cayenne peppers are a type of moderately hot chilli pepper used for seasoning dishes. They get their spicy flavour from a phytochemical called capsaicin.

Research has found that capsaicin improves blood flow to tissues because it lowers blood pressure and stimulates the release of vasodilators, like nitric oxide. Vasodilators allow blood to flow more easily by relaxing the tiny muscles found along blood vessel walls. The study suggests that eating cayenne pepper can improve circulation, increase blood vessel strength, and reduce plaque build-up in arteries.

Plus, cayenne peppers are often included in various creams for pain relief because they encourage blood flow to affected areas.

If you’d like some inspiration on how to add cayenne pepper to your diet, check out this list of 15 cayenne pepper recipes from Insanely Good. Cayenne pepper is most commonly used in meat marinades and as seasoning for dishes like tacos, enchiladas, and fajitas.

If you wanted to, you could also try making your own cayenne pepper sauce using this recipe from Chili Pepper Madness.

2. Onions

All onions contain flavonoid antioxidants, which are known to benefit heart health. However, white onions have the highest flavonoid content.

Studies have shown that eating onions can improve circulation by helping veins and arteries to widen. For example, men in this study found that taking 4.3g of onion extract daily significantly improved blood flow and arterial dilation after eating.

Onions also offer anti-inflammatory benefits for arteries and veins, which can improve blood flow and boost heart health.

If that wasn’t enough, this humble root vegetable is also incredibly versatile and can be used to add flavour to a variety of dishes. For inspiration, check out these 16 delicious recipes with onions from The Clever Meal, which includes onion chutney and pasta with caramelized onions.

3. Cinnamon

Most of us are familiar with the sweet, tasty spice of cinnamon, but what we might not realise is that it also offers a number of health benefits – including improved circulation.

Various animal studies have revealed the positive impact that cinnamon can have on blood vessel dilation and blood flow in the coronary arteries (which are responsible for supplying blood to the heart).

Research has also shown that cinnamon can help to reduce blood pressure by relaxing blood vessels; which in turn improves circulation and keeps the heart working smoothly.

For example, in this study of people with type 2 diabetes, consuming 1,200mg of cinnamon a day reduced systolic blood pressure (the force with which your heart pumps blood around your body) by an average of 3.4mmHg after 12 weeks.

As you’ll find from these 10 healthy cinnamon recipes from Everyday Health, cinnamon can be used in many different ways. Why not try making the honey cinnamon roasted sweet potato cubes or the healthy cinnamon hot chocolate?

4. Pomegranate

Pomegranates contain high amounts of polyphenol antioxidants and nitrates, which are highly effective at widening blood vessels and improving blood flow.

As a result, adding pomegranate to your diet – as a juice, supplement, or raw – may help to improve circulation and blood flow. This can increase the rate at which oxygen is transported to muscle tissue, which can be particularly beneficial for active individuals.

This study of active people found that consuming 1,000mg of pomegranate extract 30 minutes before a workout increased blood flow and blood vessel diameter, and boosted exercise performance.

Another study revealed that consuming 500ml of pomegranate juice each day, either during or before strength training, reduced muscle damage, soreness, and inflammation in elite athletes.

Aside from eating pomegranate as a snack or enjoying it as a juice, it also makes a sweet addition to a number of recipes. In this list of pomegranate recipes from Olive, it’s used in salads, couscous dishes, sauces, and desserts.

5. Turmeric

Turmeric has been used in traditional Chinese medicine since ancient times and is known to widen blood vessels and improve circulation.

According to research, it’s a compound called curcumin, found in turmeric, that makes it a good food for improving circulation. Curcumin helps to increase nitric oxide production (which dilates blood vessels), and reduce levels of inflammation and oxidative stress (an imbalance between harmful molecules and healthy antioxidants) in the body.

In this study, taking 2,000mg of curcumin every day for 12 weeks resulted in a 37% increase in blood flow in the forearm and a 36% increase in upper arm blood flow.

BBC Good Food has a list of turmeric recipes – which includes everything from curries and rice dishes to hearty soups – if you’re after some inspiration.

6. Walnuts

Walnuts are packed full of healthy compounds such as alpha-linolenic acid (ALA) and vitamin E, both of which encourage the dilation of blood vessels and improve blood flow.

People with diabetes may particularly benefit from eating walnuts. This is because having diabetes can often cause circulation issues if blood vessels become damaged by uncontrolled blood sugar levels.

For example, this study of people at risk of diabetes found that those who ate 56g of walnuts each day for six months saw significant improvements in their blood vessel function compared with a control group.

Walnuts make a great snack on their own, but can also be added to meals. You’ll find plenty of inspiration in this list of healthy walnut recipes from Well and Good, which includes everything from cinnamon and walnut porridge to sun-dried tomato and walnut tacos.

7. Ginger

Ginger is another food that, like turmeric, has been a staple in traditional Chinese and Indian medicines for thousands of years – and for good reason.

In both animal and human studies, ginger has been found to reduce high blood pressure, which is a condition known to restrict blood flow.

In this study of over 4,500 people, those who consumed the most ginger (between 2g and 4g a day) had the lowest risk of developing high blood pressure.

Check out these ginger recipes from BBC Good Food for ideas on how to add it into your diet. The list includes everything from stir-fried beef with ginger to ginger flapjacks.

8. Garlic

Garlic is well-known for its benefits when it comes to heart health and circulation.

Studies have long suggested that garlic – particularly the sulfur compounds it contains, like allicin – can lower blood pressure by relaxing blood vessels, and increase blood flow to tissues in the body.

As a result, diets high in garlic are often linked with better flow-mediated vasodilation (FMD). FMD describes the widening of an artery in response to an increase in blood flow, which is an indicator of blood vessel health.

In this study of people with coronary heart disease, those who consumed garlic powder tablets containing 1,200mg of allicin twice a day for three months experienced 50% improved blood flow compared to the placebo group.

For cooking inspiration, check out this list of garlic-rich recipes from BBC Good Food, which includes spicy spaghetti with garlic mushrooms and easy chicken kievs.

9. Leafy greens

Leafy green vegetables, like collard greens and spinach, are rich in nitrates which the body converts to nitric oxide – a compound that, as we’ve mentioned, effectively dilates blood vessels and allows blood to flow more easily.

In this study, those who consumed high-nitrate spinach (845mg) every day for a week saw significant improvements in blood pressure and blood flow compared to a placebo group.

Research has also revealed that people who follow a traditional Japanese diet high in nitrate-rich vegetables like spinach, often have lower blood pressure than those who eat diets without many vegetables.

There are plenty of delicious ways to add more leafy greens to your diet – such as in salads, soups, and pasta dishes. You can find more ideas in this list of different ways to eat leafy greens from Taste of Home.

10. Beetroot

A lot of athletes supplement their diets with beetroot juice or powder to help improve their performance. This is because beetroot, like leafy greens, is high in nitrates.

But it’s not only athletes who can benefit, as aside from boosting athletic performance, eating beetroot may also help to improve blood flow in older adults with circulation issues.

This study of older adults found that those who drank 140ml of nitrate-rich beetroot juice per day saw decreases in blood pressure, blood vessel inflammation, and clotting time than those in the placebo group.

Beetroot can be roasted, boiled, added to smoothies, and much more. A Couple Cooks has a list of their favourite beetroot recipes, which includes creamy beetroot hummus, poke bowls, and beetroot green omelettes.

11. Citrus fruits

Citrus fruits like oranges, grapefruits, and lemons are loaded with antioxidants, including flavonoids.

Research suggests that eating citrus fruits rich in flavonoids may help to decrease inflammation in the body. This can, in turn, lower blood pressure and reduce stiffness in the arteries while increasing nitric oxide production and improving blood flow.

For example, in this study of people who were overweight or obese, those who drank 200ml of blood orange juice twice a day for two weeks experienced significant improvements in blood vessel function compared to the control group.

Regular consumption of citrus fruits like oranges has also been linked to reduced blood pressure and a lowered risk of stroke.

Citrus fruits make a refreshing snack on their own or as part of a smoothie. Or, if you’d like something a bit more adventurous, why not try one of these recipes with citrus fruit from Taste of Home? The list includes everything from chicken tacos to orange-glazed pork with sweet potatoes.

12. Fatty fish

No healthy foods list is complete without a mention of fatty fish. That’s because fatty fish, such as salmon, tuna, and mackerel, are great sources of omega-3 fatty acids.

Omega-3s are particularly beneficial for circulation because they stimulate the release of nitric oxide.

Research has also found that having healthy levels of omega-3 fatty acids can help to prevent the clumping of platelets in the blood – a process that can cause blood clots to form.

More good news is that fish oil supplements have been linked to reductions in high blood pressure and improved blood flow in muscles, both during and after exercise. For example, in this study of healthy adult men, consuming high doses of fish oil (4.2g daily for four weeks) significantly improved blood flow to the legs following exercise.

Our article, Omega-3 – what it is and why we need it, provides more information and ideas on how you can get enough of this essential fatty acid.

Final thoughts…

Poor circulation is a common issue caused by a number of health conditions, such as obesity, diabetes, and Raynaud’s disease. However, alongside any necessary medication, research has shown that adding certain foods to your diet can be an effective way to boost circulatory health and improve blood flow.

For further reading, you might be interested in our articles; 10 delicious foods that can boost heart health and 14 blood-pressure-lowering foods.

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