December seems to be the best smelling season of all! The variety of spices and flavors make us fell warm and loved. Walk into a friend or relative’s home and the scents transport us into times of enjoyable experiences, places and memories. And all of these spices are healthy for us. Well of course most of them are used in baking, which can include lots of sugar as well. We should allow ourselves to indulge a little this time of year. In moderation.
CINNAMON
This brown, aromatic spice can be used in its bark, stick, or ground forms. It can be used in just about everything. Sprinkle it on coffee, oatmeal and other foods.
Cinnamon is an “insulin-like” spice that can help decrease blood sugar and may stop diabetes in its tracks. According to the American Diabetes Association’s study titled Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes, investigated this theory.
The objective of the ADA study was to determine whether cinnamon improves blood glucose, triglycerides, total cholesterol, HDL cholesterol, and LDL cholesterol levels in people with type 2 diabetes.
A total of 60 people with type 2 diabetes, 30 men and 30 women aged 52.2 plus or minus 6.32 years, were divided randomly into six groups. Groups 1, 2 and 3 consumed 1, 3, or 6 grams of cinnamon daily, respectively, and groups 4, 5, and 6 were given placebo capsules corresponding to the number of capsules consumed for the three levels of cinnamon. The cinnamon was consumed for 40 days followed by a 20 day washout period.
Results – After 40 days, all three levels of cinnamon reduced the mean fasting serum glucose (18-29%), triglycerides (23-30%), LDL cholesterol (7-27%), and total cholesterol (12-26%) levels; no significant changes were noted in the placebo groups. Changes in HDL cholesterol were not significant.
Conclusions – The results of this study demonstrate that intake of 1, 3 or 6 grams of cinnamon per day reduces serum glucose, triglycerides, LDL cholesterol and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factor’s associated with diabetes and cardiovascular disease.
Cinnamomum verum, which is native to Sri Lanka, is known as Ceylon cinnamon; its name translates to “true cinnamon” and its considered to be a “richer spice”. This type of cinnamon wasn’t mentioned in the ADA’s study.
Cinnamon also has some anticancer effects along with gastroprotective, neuroprotective and anti-inflammatory properties.
Most of the cinnamon you find on grocery store shelves today is not actually true cinnamon, but rather belongs to the Cinnamomum cassia species, otherwise known as Chinese cinnamon or cassia cinnamon.
Not mentioned in this study is cinnamon also has antibacterial properties. That said, it is important to be moderate with this spice. It was recently associated with liver damage, according to a report in The Guardian, because of it is high levels of the compound coumarin.
PEPPERMINT
It probably isn’t the greatest idea to consume all the candy canes lying around after you have finished decorating the tree or taking it down, but there is no reason to avoid this ingredient. The mint brightens up chocolate and adds depth to confections, but it also delivers a vitamin-packed punch, thanks to the high levels of beta-carotene, vitamin A, and vitamin C. Research shows that the flavor may help prevent tension headaches, improves concentration, curb appetite and even reduce cold symptoms. Peppermint contains menthol. One of the essential oils in peppermint leaves, is known as an effective decongestant. It can help to relieves stuffy noses, coughs and sore throats caused by colds and allergies.
Peppermint may interact with certain medications. it should not be taken with cyclosporine a drug taken by organ transplant patients. It may also reduce the effect of medications metabolized in the liver or drugs that reduce stomach acid.
A good thought is that some studies show that peppermint may (that doesn’t indicate it will) lower your blood sugar and blood pressure as well, so it isn’t recommended for people taking medication for diabetes or blood pressure issues.
NUTMEG
A small, light brown seed in its whole form, most of us are familiar with ground nutmeg, which has a nutty, slightly sweet, warm aroma and taste.
Nutmeg comes from the seed of the Myristica fragrans tree. Indonesia produces the majority of the world’s nutmeg. The spice flavors many dishes, both savory and sweet, in cuisine across the globe.
It is sold either ground or in white seeds. Both nutmeg butter and nutmeg essential oil are also widely available.
In addition to being delicious, nutmeg offers many health benefits. In large quantities, nutmeg can induce hallucinations. It is highly toxic and can even be fatal.
HEALTH BENEFITS
Nutmeg is a rich source of antioxidants, which help protect against the signs of aging and serious conditions such as cancer, heart disease, and liver disease.
Nutmeg also may provide other health benefits such as:
Dental Health
Nutmeg oil is used in several dental products. The spice has antibacterial properties that have proven particularly effective against oral pathogens that cause disease and bad breath.
Improved Mood
One study found that nutmeg acted as a potential antidepressant in male rats, and the spice has been used for its invigorating properties in folk medicine.
Sleep
A little nutmeg has been shown to aid sleep, both in duration and quality. However, higher quality, human studies are needed to validate this effect.
Fiber
Nutmeg is rich in fiber. Which helps keep the digestive system healthy and prevent blood sugar from spiking.
Nutmeg is also a great source of:
Vitamin A, Vitamin C, Vitamin E, Manganese, Magnesium, Copper, Phosphorous, Zinc, and Iron.
Nutmeg is safe in small amounts. However, as little as 2 teaspoons or 5 grams can cause some symptoms of toxicity. At larger amounts, symptoms become worse and serious complications or death can occur.
HOW TO USE NUTMEG
Whole nutmeg can be freshly ground and added to dishes with a microplane or grater, but the spice is also available already ground.
Nutmeg is a common ingredient in many cuisines, including European and Indian. There are many ways to add nutmeg to your diet all year around.
Add it to coffee, hot chocolate, tea, or warm milk
Use it to season vegetables such as cauliflower and sweet potato
Sprinkle over oatmeal or other breakfast cereals
Sprinkle over fruit for an added kick.
Bake with it. Nutmeg is a key ingredient in many baked goods
Add to seasonal beverages such as eggnog, mulled cider, and mulled wine.
Use it in fall and winter dishes, such as ones that feature pumpkin or other winter squashes.
While many of you will read this newsletter after the Christmas holiday. I hope it was the very best you have ever known! I hope you all remain in good health and true happiness.
