Add Spice for a Healthier Life

Spices and herbs are known to contain over two thousand phytonutrients - good chemicals in plants that help keep our bodies working properly and fight disease. Herbs and spices are also big on flavour, and unlike nutrition and cost, flavour is shown to be the component of food the vast majority of us just aren't willing to sacrifice on. From a nutrition standpoint, spices and herbs are the best way to add flavour to foods without added salt, sugar or fat. And for some, they can even make healthful foods like fruits and vegetables, whole grains and seafood more appealing to eat. But it's not all about the favour. In fact, many spices have been shown to have beneficial effects on weight and appetite management, diabetes, and heart health.

Red pepper, crushed or powdered, seems to play a role in weight management. It increases the rate we burn calories and fat, increases feelings of fullness, and even our desire to eat fatty, salty and sweet foods, according to a study from Purdue University in 2011 where it was used as a seasoning in tomato soup. To add some 'heat' to your dishes and maybe inches off the waistline, try crushed or powdered red pepper in Indian, Mexican, and Italian dishes such as curries, goulash, pasta dishes, soups and stews.

 

If you're looking to curb your appetite, then ginger is a spice for you to try. A study last year from Columbia University showed that it helped to decrease hunger and likely aid in weight management. When overweight men had one teaspoon of dried ginger powder it was linked to a overall decrease in food intake and hunger when compared to a placebo. To increase your dietary intake of ginger, try it with Indian and Chinese dishes. It also goes well with soy sauce, red pepper and garlic.

The versatile, and delicious spice cinnamon has shown some promise for diabetes. In several studies, higher amounts like one teaspoon per day has promoted decreased fasting blood sugars, decreased weight and decreased blood pressure in some people. Try cinnamon sprinkled on top of ground coffee waiting to be brewed or on top of a skim milk latte or cappuccino. It's also great with freshly cut fruit and fruit desserts, and similar to lemon juice, it can decrease the browning on freshly cut apples and other fruits that undergo browning.

Concerned about the effects from a high fat meal? Then it might be best to go for a blend of spices. A study from Penn State University in 2011 showed that a two tablespoon blend of oregano, cloves, cinnamon, ginger, paprika, turmeric, rosemary and black pepper increased antioxidant capacity (good chemicals which fight disease) in our blood by thirteen percent. During this same study, this blend was also shown to decrease blood triglycerides, a certain type of blood fat linked with hardening of arteries and increased risk of heart attack and stroke.

Spices aren't just for those middle aged try to watch salt, fat or sugar intake and risk of disease though. According to a study hot off the press from the Journal of the Academy of Nutrition and Dietetics, adding flavours by offering dips with familiar spices and herbs has even helped kids eat more vegetables, including vegetables that would have rejected before. Simply put, spices can benefit the whole family. If you're not big into them yet, this series of ten is all you need to get your pantry ready for a colourful plate of flavour and nutrition on just pennies per serving. Try basil, black pepper, chili powder, cinnamon, cumin, garlic, ginger, oregano, crushed red pepper and rosemary. So tomorrow night at the supper table, pass on the salt shaker and instead add a shaker of spice like garlic to the table. For more inspiration on adding spice to your life check out the healthy recipes ideas from : www.gourmetgarden.com and www.mccormick.com.

As seen in The Telegram May 20, 2013