6/28/2020 The Secrets of Spices and Herbs Gillian Schultz, MHSc, RDN, CD 1 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. 2 1 6/28/2020 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 3 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 4 2 6/28/2020 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 5 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 6 3 6/28/2020 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 7 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 8 4 6/28/2020 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 9 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 10 5 6/28/2020 Rosemary Active ingredient: Rosmarinic Acid Anti-Inflammatory shown to suppress allergic responses and nasal congestion. Citation 60 11 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 12 6 6/28/2020 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. 13 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! 14 7 6/28/2020 Tea Chai- peppercorns, cloves, cinnamon sticks, cardamom pods, sliced ginger, black tea. Peppermint tea Ginger Turmeric Tea / Golden Latte 15 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 16 8 6/28/2020 References 1. Shan B, Cai Y, Sun M, Corke H. Antioxidant Capacity of 26 Spice Extracts and Characterization 8. Kirkham S, Akilen R, Sharma S, Tsiami A. The potential of cinnamon to reduce blood glucose of Their Phenolic Constituents. J Agric Food Chem. 2005;53(20):7749-7759. levels in patients with type 2 diabetes and insulin resistance. Diabetes, Obesity and doi:10.1021/jf051513y Metabolism. 2009;11(12):1100-1113. doi:10.1111/j.1463-1326.2009.01094.x 2. Rao P, Gan S. Cinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and 9. Pham A, Kourlas H, Pham D. Cinnamon Supplementation in Patients with Type 2 Diabetes Alternative Medicine. 2014;2014:1-12. doi:10.1155/2014/642942 Mellitus. 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