The Prime Spice for Blood Sugar Control: A Nutritionist’s Perspective
Spices are not just flavor enhancers; they also possess health benefits. Among the spices known for reducing blood sugar and enhancing insulin sensitivity, cinnamon is often suggested. However, focusing only on cinnamon might cause you to overlook other spices that could be beneficial for a diabetes-friendly diet.
Discover the top spice for blood sugar control, try out recipes featuring this spice, and learn other methods to manage your blood sugar levels. Interestingly, our chosen spice is as warming as cinnamon.
Understanding High Blood Sugar
High blood sugar, or hyperglycemia, is characterized by blood sugar levels that exceed the normal range. Over time, persistent high blood sugar can lead to prediabetes or diabetes diagnoses. According to the American Diabetes Association (ADA), high blood sugar in individuals diagnosed with diabetes can occur due to several reasons:
- Insufficient insulin intake in type 1 diabetes.
- Insulin resistance in type 2 diabetes, preventing cells from absorbing blood sugar from the bloodstream.
- Overeating, lack of physical activity, or both.
- Physical stress from illnesses like cold or flu.
- Psychological stress.
- The dawn phenomenon, a hormone surge in the early morning.
These are just a few reasons for high blood sugar. Chronic high blood sugar levels in diabetics can lead to complications like heart disease, kidney disease, and neuropathy (nerve damage). Extremely high blood sugar can result in diabetic ketoacidosis (more common in type 1 diabetes), a life-threatening condition, according to the ADA.
The Prime Spice for Blood Sugar Control
Ginger is our top pick for its impressive blood sugar benefits. Ginger contains potent polyphenols like gingerol, which fight inflammation, a factor that may indirectly aid in blood sugar balance, says Kanchan Koya, Ph.D., author of the Spice Spice Baby cookbook. “Inflammation is linked to insulin resistance and poor blood sugar control. Therefore, managing inflammation with spices like ginger may positively affect blood sugar,” she adds, noting that further research is required.
Most studies supporting ginger’s use have been conducted with ginger supplements, which differ from using ginger in cooking. However, the findings on ginger and blood sugar are intriguing and promising.
In a review and meta-analysis published in Nutrients in 2024, researchers examined the effects of common herbs and spices found in the Mediterranean diet—black cumin, clove, parsley, saffron, thyme, ginger, black pepper, rosemary, turmeric, basil, oregano, and cinnamon—on blood sugar in people with type 2 diabetes.
They measured fasting blood glucose levels, glycated hemoglobin (A1C), and insulin concentrations. Ginger, curcumin, saffron, and cinnamon significantly lowered fasting blood sugar, while black cumin and ginger reduced A1C and decreased insulin levels. Supplemental ginger (doses ranged from 600 to 3,000 milligrams per day) was the only spice that significantly impacted all three measured outcomes. For comparison, 1,000 mg of ginger is about ½ teaspoon of ground ginger or 1 teaspoon of grated raw ginger.
“Some research suggests that ginger can positively impact blood sugars by improving insulin sensitivity and slowing down carbohydrate digestion, which results in less of a blood sugar spike after a meal,” says Colette Micko, a registered dietitian and diabetes educator at Top Nutrition Coaching. That research was a meta-analysis of 10 studies published in Evidence-Based Complementary and Alternative Medicine in 2018. Ginger may inhibit enzymes involved in carbohydrate digestion and absorption, impact glucose metabolism pathways, and protect beta cells (insulin-producing cells in the pancreas), the study authors note.
Ginger offers additional benefits, Micko notes, “Many people who have prediabetes and diabetes are at high risk of cardiovascular disease, and ginger has been shown to positively impact cholesterol levels.”
While we lack extensive clinical data on the effect of culinary use of ginger, Koya notes that cooking with the spice can only be beneficial. “There is little downside to using ginger, so I recommend incorporating it for its beneficial polyphenols, anti-inflammatory, and digestion-boosting effects,” she says. However, she cautions that large amounts of ginger can aggravate heartburn symptoms.
Consuming a variety of plants—including herbs and spices—is an essential strategy to help prevent diabetes or manage blood sugar if you have the condition. “Herbs and spices add flavor and variety. They also have inflammation-reducing potential,” says Micko. Additionally, herbs and spices contain no added sodium or fat, which are important considerations if you have diabetes and need to pay extra attention to your heart health.
However, remember that merely adding one spice or herb to your diet without making other changes will not magically lower your blood sugar. That’s why the recommendation to consume a variety of herbs, spices, and other plant foods, like vegetables, fruits, legumes, nuts, and seeds, is crucial when you’re planning a blood-sugar-friendly diet.
Other Methods to Control Blood Sugar
Lifestyle factors such as regular exercise, stress management, adequate sleep, and quitting smoking are also important strategies that assist in lowering blood sugars, according to the American Heart Association.
Two positive changes you can make today are to get adequate sleep tonight and find ways to move more in your day, especially after eating. “Aiming for at least seven hours of sleep per night has been shown to positively impact blood sugar, metabolism, and overall health,”Micko says. “Walking 10 to 15 minutes after eating has been shown to greatly reduce post-meal blood sugar levels by increasing insulin sensitivity,” she adds.
Ginger Recipes to Try
There are numerous opportunities to add ginger to the foods you enjoy. Combine ginger with foods high in fiber, a key ingredient in blood sugar management, according to the Centers for Disease Control and Prevention. Fiber is the indigestible part of carbohydrates found in plants (fruit, vegetables, nuts, seeds, legumes, and whole grains), which promotes digestive regularity and feelings of fullness, contributes to gut health, and reduces blood sugar spikes.
The Bottom Line
Ginger may assist in reducing blood sugars by improving insulin sensitivity and reducing inflammation. However, remember that ginger is not meant to replace medication, and it won’t magically reduce blood sugar on its own. Instead, use ginger alongside lifestyle modifications, such as eating a plant-forward diet, regular exercise, stress management, and adequate sleep.
Your best bet is to add ginger to the food you eat, such as smoothies, oats, salad dressings, vegetable bowls, meat marinades, and more. If you are curious about ginger supplementation, consult your healthcare provider or registered dietitian.