Four Spices a Dietitian Recommends for Lower Fasting Blood Sugar and Better Metabolic Health

Updated 2026/10/28 04:00

If you are concerned about blood sugar, try adding spices to the foods you regularly eat. Some spices may help with blood sugar control. Recently, the U.S. health publication Health introduced spices that may help manage blood sugar, based on an explanation by dietitian Merv Jelan. What spices are suitable for use in cooking?▶Cinnamon=Cinnamon helps insulin work more effectively in the body and assists glucose in the bloodstream in being absorbed by cells. In fact, a study published in 2024 found that when participants with blood sugar levels higher than normal consumed 4 g of cinnamon daily for four weeks, their blood sugar levels throughout the day decreased, and sharp blood sugar spikes were also reduced. However, consuming large amounts of cinnamon or taking it in supplement form may interact with diabetes medications, so caution is needed.▶Ginger=Ginger helps relieve symptoms such as nausea and digestive discomfort. It is also effective for blood sugar management. A review of studies published in 2026 found that consuming 1.6 to 3 g of ginger daily for 8 to 12 weeks lowered fasting blood sugar and glycated hemoglobin levels. Glycated hemoglobin is an indicator that reflects average blood sugar levels over the past 2 to 3 months. However, ginger supplements may cause symptoms such as abdominal pain or diarrhea, so caution is needed.▶Turmeric=Turmeric contains a substance called curcumin, which gives it its yellow color. According to a study published in the international journal Nutrients, curcumin may help improve metabolic indicators, including blood sugar, inflammation levels and triglycerides, in people with diabetes. It may also help with weight loss. A research team from Tehran University of Medical Sciences in Iran examined changes in body weight and waist circumference when people with type 2 diabetes consumed turmeric, based on data from those patients. The results showed that the group that consumed turmeric lost approximately 2 kg more than the other group. Waist circumference decreased by approximately 2 cm, while body fat percentage fell by approximately 3%.▶Fenugreek=Fenugreek is an annual herb found in the western Mediterranean region. Its leaves are used as an herb, while its seeds are used as an ingredient. Fenugreek is rich in trans-anethole oil and fiber, which can help regulate appetite and promote a feeling of fullness. Fiber in particular takes a long time to break down in the digestive tract, helping prevent sharp increases in blood sugar.However, the fact that these spices have shown some blood sugar improvement effects does not mean they will have only positive effects for everyone. The benefits that can be expected vary depending on a person’s health condition, and excessive consumption may instead harm their health. They should not be mistaken for treatments. People with chronic conditions should determine how and how much to consume through consultation with their physician or a dietitian.

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