By now we all know that diabetes has reached figures that make it a worldwide epidemic. Cases are increasing, not in vain it has been classified as one of the most alarming diseases, the worst of all is that it is related to a long list of chronic conditions such as hypertension, obesity, depression, heart disease and more. Although there are several factors that are related to an increased risk, it is well known that it is a condition that in many cases can be reversible and that is why diet plays a fundamental role. It is no secret to say that the best way to prevent it is through a healthy lifestyle, fortunately there are many foods that are a great ally. Such is the case of spices, which not only stand out for their immense medicinal properties: they fill all kinds of diabetes-friendly dishes with colors, aromas and flavors.
The spices are here to put a twist on the old myth about diabetes and boring food. Taking into account that one of the most important dietary measures in diabetics is limit salt and sugar intake, spices are usually the best ally. In addition, they are ancient foods that for thousands of years have been used for their immense therapeutic properties. Based on this, we took on the task of selecting 4 spices that shine for their hypoglycemic, antioxidant and anti-inflammatory benefits.
Cinnamon is not only one of the favorite spices of all time, it is aromatic, warm and a good ally to reduce sugar consumption. It is recognized as one of the most basic foods in the diet of people with diabetes and everything is related to its ability to reduce high blood sugar levels. It is characterized by its content of powerful antioxidants that fight free radicals and decrease inflammation, both aspects are the origin of numerous chronic diseases. In addition, cinnamon contains 18% polyphenols, which are micronutrients that help fight disease. In people with diabetes, the pancreas cannot make enough insulin or the cells do not respond properly to insulin, leading to high blood sugar levels. Cinnamon can help lower blood sugar and fight diabetes mimicking the effects of insulin and increasing glucose transport into cells. It can also help lower blood sugar by increasing insulin sensitivity, which makes insulin more efficient at moving glucose into cells. Best of all, it is a great addition to natural waters, herbal teas, smoothies, juices, healthy desserts, oatmeal, and sauces.
It is no secret to say that turmeric root is one of the more medicinal and ancient foods that exist, shines for its antioxidant content and anti-inflammatory properties, which are related to its powerful unique compound: curcumin. The Diabetes and Endocrinology Research Center conducted a study on the effects of turmeric on diabetes, and concluded that the root reverses many of the inflammatory and metabolic disorders associated with obesity, as well as improves glycemic control. Curcumin has a comprehensive list of health benefits, including supporting digestion, improving liver function, and supporting heart and brain health. They are all very important aspects of good diabetes management. Curcumin has also been shown to improve insulin function, reduce insulin resistance, and protect beta cells (responsible for insulin production). Its anti-inflammatory and antioxidant properties also help reduce symptoms in diabetics. Full of color and flavors all kinds of drinks, a good tip is to wake up with a cup of golden milk while fasting.
3. Holy basil
Basil is one of the most valued aromatic herbs in the kitchen, it also shines for its healing properties. In fact, it is popular in alternative medicine because it is rich in several powerful compounds and one of the most It is striking is its high content of eugenol. There are scientific studies that have linked this plant-based antioxidant with many health benefits, one of the main ones being the decrease in blood pressure. Studies suggest that eugenol can help lower blood pressure, by acting as a natural calcium channel blocker. Calcium channel blockers prevent the movement of calcium into the heart and arterial cells, allowing the blood vessels to relax. Basil is effective for reduce blood glucose levels and to improve insulin sensitivity. It is a great protector of cardiovascular health, one of the most common complications in diabetics: it protects the heart and reduces cholesterol with its antioxidant properties. Best of all, it is delicious and perfect to integrate into all kinds of dishes, such as soups, creams, salads, ceviches and pastas. Not for nothing is it one of the star condiments of the Mediterranean diet.
Rosemary is one of the best allies of diabetes and health, which are related to its powerful antioxidants that benefit memory and concentration, digestion, strengthen the immune system and protect us against bacterial infections. It is a wonderful protector of cardiovascular health, which is essential in the control of diabetes: regulates and reduces blood sugar, cholesterol and triglyceride levels. According to research, the intake of rosemary infusion is a great ally to protect deoxyribonucleic acid (DNA), which improves and decreases the percentage of lipids in the blood significantly, and reduces the risk of suffering a heart attack or an accident vascular-cerebral. This automatically benefits blood glucose control and lowers insulin resistance. Best of all, it is the ideal condiment to marinate on fish, chicken and all kinds of meats, it is also a great accompaniment to vegetables, soups and stews. A great remedy for effectively reduce high blood glucose levels is to drink on an empty stomach and after main meals a cup of rosemary infusion.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.