If you’re living with diabetes, Chances are you have to constantly deal with inflammation. Adding spices to your diet can become a great way to counterbalance that. After all, many spices are loved for their powerful abilities to: * Reduce blood glucose * Limit oxidative stress * Regulate inflammation * And Increase insulin sensitivity.
But just like any food available, There are pros and cons to spices. Some can be quite strong And detrimental to certain body processes already damaged by diabetes, That are now too sensitive. So, what do you need to know about spices, And which one should you avoid. In order to stop more damage to your blood glucose, and diabetes? Don’t go anywhere and keep reading! In this article we’ll share the 5 worst spices for blood glucose control.
#5 Cinnamon
Cinnamon is a sweet spice we love to add to hot drinks and pastries. Consuming a small amount of this spice has been linked with benefits for: * Inflammation * And blood sugar control. However, cinnamon is a spice that also comes with a few side effects. Consuming too much cinnamon can increase the risks of cell toxicity, It can also push your blood glucose to drop too low. Cinnamon mimics the effects of insulin on the blood, and if diabetics consume too much, they run the risk of developing hypoglycemia.
A study observed a significant difference between blood glucose level When participants consumed either 1 gram 3 grams or 6 grams of cinnamon per day for 40 days. Those consuming 6 grams were more likely to experience hypoglycemia. Having hypoglycemia with type-2 diabetes can significantly increase the risk of complications. In short, limit your consumption of cinnamon to a very small dosage If you’re a diabetic!
#4 Chili Flakes
Chili flakes are a strong spice derived from pepper. They can include: * Paprika
* jalapenos pieces Or * Cayenne Which can be extremely hot, and detrimental to a sensitive digestive system.
Eating chili flakes can cause:
* Cramps
* Intestinal pain
* Burning sensation in the gut
* And increase inflammation.
Inflammation can significantly influence:
* Insulin resistance
* And unbalanced blood glucose levels.
Recent studies have pointed out that high and unmanaged inflammation can Impair glucose tolerance and regulation, and increase the risks of chronic disease and diabetes mellitus. Overall if your digestive system is already inflamed It is best to stay away from chili flakes!
#3 Ginger
Ginger can be a great spice if you’re looking to boost your immune system. However, It does come with downsides and risks if you’re a diabetic. Just like chili… ginger can cause: * Heartburn
* Diarrhea * And an upset stomach When consumed in big quantities.
Additionally, Ginger is often not recommended if you are prone to hypoglycemia. A large study found that Consuming ginger can significantly increase levels of: * Fasting blood sugar
* Hemoglobin A1c
* Apolipoprotein B
* Apolipoprotein B, A-I * And malondialdehyde
Which can increase the risks of a significant drop in glycemia for people with type-2 diabetes. Experts recommend not consuming more than 4 grams of ginger To avoid hypoglycemia. And just like ginger there’s another spice with similar properties That you might want to be mindful of in your diet!
#2 Turmeric
Turmeric is another spice that has been praised for diabetics. It has plenty of anti-inflammatory properties that can be beneficial for blood glucose control. However, Turmeric also comes with plenty of downsides you should be aware of Before consuming this spice.
Much like many other spices, Turmeric has shown to influence side effects such as: * Stomach pain
* Cell toxicity
* Kidney stones
* And hypoglycemia.
In a trial, Experts recorded signs of toxicity After healthy participants were administered with escalating doses of turmeric Between 500 to 12,000 mg. Toxicity in the blood can lead to glucotoxicity a condition that damages beta cells, and increase insulin resistance and the risks of diabetes complications. Overall it is recommended to limit your daily consumption of turmeric To 2000 mg maximum To avoid toxicity.
#1 Black Pepper
As one of the most popular spices often added to meals Black pepper may seem like a harmless spice for diabetics. And while small amounts usually are Consuming too much black pepper is quite common, And not necessarily good for people with diabetes. Grinding black pepper a little too often on your plate can lead to side effects, including: Burning in the gut * Stomach pain * Diarrhea * And blood thinning. That’s right, hypoglycemia is something you have to watch out For when consuming black pepper.
An experimental study observed that. Rats consuming high amounts of black pepper are more likely to experience hypoglycemia. So while more research on humans is needed It is best to limit your consumption of black pepper to 20 mg per day. Overall, You don’t have to completely avoid spices as a diabetic. But it is best to consume them in smaller quantities so as to not influence inflammation and increase your risks of hypoglycemia.
