Five Spices That Keep Blood Sugar at Bay

They may not be the most popular spices on the shelf… But they can help you keep your blood sugar—and sweet cravings—under control with ease.

We’re a few weeks in to the Independent Healing Sugar Free 30 Challenge. Readers are reporting higher levels of energy. A lot of people say they’re feeling “healthier” already. But it hasn’t been easy for everyone.

Some of you are still experiencing cravings. Others are finding their food a little bland. Simply adding the right spices to the foods you’re already enjoying can help you conquer the urge. And they come with other health perks.

Here are five spices that help keep blood sugar at bay:

1. Rosemary: Rosemary has been used for centuries to treat a wide range of health problems… Everything from indigestion and joint pain to hair loss.1 But new research reveals its polyphenols can regulate blood sugar.

They do this by blocking enzyme activity that causes insulin spikes.2 Researchers found that fresh rosemary is more potent than the dry versions you’ll find in most grocery stores. Try growing your own or buying it fresh if you can.

2. Cinnamon: Research shows that this sweet spice can lower blood sugar by up to 10 points in people with type 2 diabetes.3 If you think that 10 points isn’t that big a deal, consider this… That’s just as effective—and less dangerous—than Big Pharma’s medications for blood sugar. And the results may be even better if you aren’t already having problems with insulin control.

Try buying whole cinnamon sticks and grating it fresh. Always look for the Ceylon variety.4 The taste is much stronger. So is the polyphenol content. You can even try adding it to dishes you already eat—like steamed vegetables or baked chicken—for an extra kick.

3. Marjoram: It’s antibacterial, antiviral, and anti-inflammatory. Marjoram may also help you beat a headache. You can even use it as a mild laxative.5 And just like rosemary, this herb can help you control blood sugar. The same study found it was effective for blocking insulin response and preventing cravings. And once again, fresh was better than dry. You may not be familiar with its delicate flavor. If that’s the case, just think of it as a slightly sweeter version of this next spice…

4. Fenugreek: It’s the Indian secret for taming diabetes. But you don’t have to be diabetic to benefit from using it. Studies show it can help lower blood glucose levels by around 40%. That’s because these seeds are full of dietary fiber. It helps your gut absorb—and use—glucose. This happens by slowing down your digestion. Finding whole fenugreek seeds can be hard. But if you can get them, try adding them to a salad. You can find them ground at gourmet grocers and online.

5. Oregano: This herb adds a totally new dimension of flavor to any food you put it on. Natural healers use it to treat arthritis, asthma, and ulcers. It may even help clear psoriasis. And it’s also a potent blood sugar buster.

Along with rosemary and marjoram, researchers found this herb helps block insulin response.6 The result is easier digestion and higher energy levels.  Like the others, fresh is best. You should be able to find it in your grocer’s produce aisle. If not, try growing your own.

Cutting back on sugar can be difficult. But it’s one of the easiest ways to reduce inflammation—and your odds of facing cancer or heart disease. Using these spices at each meal doesn’t just help keep blood sugar in check… It can also help you beat any leftover desires for sweets by adding new flavor to your favorite healthy dishes.

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Health Topic: Anti-Aging | Arthritis | Diabetes | Diet and Nutrition | Top 5's


  1. mark says:

    check it out

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