By Sneha Sadhwani, Clinical Nutritionist
In today’s time, type 2 diabetes mellitus is the most common and dangerous endocrine disorder. You can see people popping up pills to control their blood glucose levels. But, little do they know that, herbs and spices present on the kitchen rack are not just used to add flavor to your meals, but they also help in controlling blood glucose level.
These herbs and spices when paired with a healthy diet and regular exercise, can do wonders for people with high blood glucose level. Let’s have a look at how these tiny, flavorful herbs and spices can be beneficial for your blood glucose level:
Fenugreek Seeds:
Fenugreek seeds possess anti-diabetic activity and among the numerous herbs and spices, these tiny seeds are the best in terms of efficacy and safety. These seeds are a good source of dietary fiber that help in lowering high blood glucose level.
Fenugreek seeds are insulin secretor, that is, they increase the secretion of insulin, which helps in normalizing blood glucose level. They further reduce insulin resistance and improve insulin sensitivity, which helps the glucose to enter into the cells and muscles. This reduces the presence of excess glucose in the blood.
In addition to this, studies have also found that fenugreek seeds are so powerful, that their regular consumption by individuals with pre-diabetes is associated with lower conversion to diabetes.
How To Consume Fenugreek Seeds: Soak 5-6 seeds in the water overnight. Next morning, chew the fenugreek seeds on an empty stomach and discard the water in which, the seeds were soaked. Drink a glass of fresh water once you finish eating the seeds.
Cinnamon:
Cinnamon is the world’s favorite spice. Research has found that cinnamon has a positive effect in lowering high blood glucose levels in individuals with type 2 diabetes mellitus.
Cinnamon inhibits the activity of an enzyme that collects excess glucose and stores it in the body. It further increases the uptake of glucose by the cells and muscles and reduces its excess presence in the blood.
Furthermore, cinnamon displays antioxidant activity that protects the pancreatic beta-cells (producers of insulin) against free radical attack and thus, preserves insulin action.
How To Consume Cinnamon: Consume 5 grams or 1 teaspoon cinnamon powder per day. Add cinnamon powder to your cup of tea or coffee or sprinkle it on an apple or a bowl of oatmeal.
Ginger:
Studies have reported that ginger plays a crucial role in alleviating the risk of chronic complications of diabetes. Excess generation of free radicals in the body lead to the progression of diabetes mellitus.
Oxidative stress affects carbohydrate metabolism and causes death of pancreatic cells, that produce insulin. Hence, regular consumption of ginger inhibits hyperglycemia and hypoinsulinemia.
Intake of ginger further protects against atherosclerosis, which is a complication of diabetes mellitus.
How To Consume Ginger- Add ginger to tea, curries, soups or simply add it to warm water and drink it.
Clove:
Clove is a precious spice, which even holds various medicinal properties. Active compounds present in clove inhibit the activity of an enzyme DPP-4.
DPP-4 inactivates the action of incretins, a group of hormones that help in balancing blood glucose level by stimulating the release of insulin and lowering blood glucose level post meal.
So, once this DPP-4 enzyme is inhibited, incretins automatically get back on track and maintain blood glucose level within the normal range.
How To Consume Clove: Mix 1/2 teaspoon clove powder in 1 glass warm water or simply add cloves to dals, curries and soups.
Black Pepper:
Black pepper, the spice always present next to the salt shaker on the dining table, is the king of all spices. Intake of metformin, an anti-diabetic drug paired with black pepper enhances the action of this drug and helps in bringing back the blood glucose level within the normal range.
The anti-diabetic role of black pepper is due to its ability to release insulin from the pancreatic cells. Such a release enhances the transport of glucose into the cells, rather than being present in the blood.
Black pepper further fights oxidative stress by enhancing the natural antioxidant defense system of the body.
How To Consume Black Pepper: Add crushed black pepper to soups, salads, curries, warm water and yogurt.