The Secrets of Spices and Herbs Gillian Schultz, Mhsc, RDN, CD

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6/28/2020

The Secrets of Spices and Herbs Gillian Schultz, MHSc, RDN, CD

What’s the difference between herbs and spices?

Herbs are the leaves of the plant, such as rosemary, sage, thyme, oregano, or cilantro.

Spices come from the non-leafy parts, including roots, bark, berries, flowers, seeds etc.

Example: Cilantro leaves are an herb while the seeds, coriander, are a spice.

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Cinnamon

Active Ingredient: Cinnamaldehyde

Potent antioxidant activity

Can help to lower blood sugar

Studies have shown that cinnamon can lower fasting blood sugars but not impact HbA1c averages.

Dose: 0.5-2 teaspoons of cinnamon per day, or 1-6 grams

Citations 1-10

Sage Salvere, which means "to save."

Known for healing properties during the middle ages

Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer's disease.

Other studies also showed improvement in brain function in young and old

Citations 11-13

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Peppermint

Historically used in folk medicine and aromatherapy.

Oily component contains the agents responsible for the health effects.

Improves pain management in irritable bowel syndrome.

Helps to reduce abdominal bloating.

Peppermint in aromatherapy can help fight nausea.

Citations 14-22

Turmeric Gives curry its yellow color.

Most active ingredient: Curcumin

Remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body's own antioxidant enzymes

Strongly anti-inflammatory

Combine with black pepper.

Citations 23-34

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Holy Basil

Considered a sacred herb in India.

Can inhibit the growth of a range of bacteria, yeasts and molds

Can aid in strengthening the immune system by increasing immune cells (T-helper cells and NK-cells) in the blood.

May be useful in the treatment of generalized anxiety and anxiety-related depression. Citations 35-38

Cayenne Pepper

Type of chili pepper used to prepare spicy dishes.

Active ingredient: Capsaicin

Helps reduce appetite

May have anti-cancer properties

Citations 39-46

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Ginger

Popular spice used in several forms of alternative medicine.

Treats nausea.

Strong anti-inflammatory properties, and can help with pain management.

Studies show similar effectiveness as aspirin and ibuprofen.

Citations 47-55

Fenugreek Commonly used in Ayurveda

Seems to have beneficial effects on blood sugar.

Contains the plant protein which can improve the function of the hormone insulin.

Studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels

Citations 56-59

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Rosemary

Active ingredient: Rosmarinic Acid

Anti-Inflammatory shown to suppress allergic responses and nasal congestion.

Citation 60

Garlic Historically used for its medicinal properties.

Active Ingredient: Allicin

Known for combatting sickness, including the common cold.

Beneficial effects on heart health.

Reductions in blood pressure in people with high blood pressure.

Citations 61-69

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Herb and Spice Blends

Italian-oregano, marjoram, thyme, basil, rosemary, sage.

Curry-coriander, cumin, turmeric, ginger, mustard, black pepper, cinnamon, cardamom, cayenne pepper.

Chipotle-chili powder, dried cilantro, cumin, oregano, sweet basil, garlic, thyme, crushed chipotle pepper.

Moroccan-cumin, ginger, salt, pepper, cinnamon, coriander, cayenne, allspice, cloves.

Buying Spices Purchase whole spices and grind them yourself.

Go to Ethnic Markets.

Source a local spice merchant and ask lots of questions!

Buy small amounts of spice at a time.

When you can, grow your own!

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Tea

Chai- peppercorns, cloves, cinnamon sticks, cardamom pods, sliced ginger, black tea.

Peppermint tea

Ginger Turmeric Tea / Golden Latte

Come check out our website: www.sounddietitians.com Or reach out to us by phone: 425-409-3544

This presentation was sponsored by Verdant Health Commission and Stilly Valley Health Connections

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References

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