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Are There Any Spices to Avoid with Diabetes?

Are There Spices to Avoid with Diabetes?

People with diabetes often worry that certain spices might raise blood sugar. The truth is simple: herbs and spices do not cause blood sugar problems. They are dried plants and add flavor without adding fat, sugar or meaningful calories.

When blood sugar rises, it’s not because of the spices on the food. It’s because of the food itself — specifically the high-fat, animal-based and refined foods that dominate the Western diet. That is where the real trouble begins, not with cinnamon or garlic powder.

Do Seasonings Affect Blood Sugar?

Not in any meaningful way.
What matters is the meal, not the seasoning. A bowl of white rice with chili powder will affect blood sugar very differently than steak covered in a spice rub. The spice is not the issue. The food choice is.

Are There Seasonings People with Diabetes Should Avoid?

Not the spices themselves — but be cautious about what companies mix into spice blends and sauces.

Many packaged rubs, dressings, marinades and condiments contain:

• Oils

• Added sugars

• Syrups

• Refined ingredients

These additions can raise blood sugar quickly and promote insulin resistance. Keep your seasonings simple and read labels carefully.

Common Questions About Specific Spices

Salt and Pepper

Salt and pepper do not raise blood sugar.
However, most people consume far too much salt, which contributes to hypertension and other health issues. Use salt lightly; use pepper freely.

Garlic

Garlic is perfectly acceptable.
It contains natural compounds that support vascular health and may assist with blood sugar regulation. Use it liberally in cooking.

Cinnamon

Cinnamon does not harm people with diabetes and may help with fasting blood sugar in some cases. Use it as a spice, not as a supplement, unless discussed with your doctor.

Ginger

Ginger is fine as part of meals and adds wonderful flavor. Like all spices, it should come from food, not supplements, unless medically supervised.

Turmeric

Turmeric is not off-limits.
As with all spices, the concern is with supplement forms, not the spice itself. Turmeric in cooking is safe and can be part of a healthy diet.

Mustard

Mustard made from whole mustard seeds is a great option. Just avoid the sugary, processed versions that resemble dessert more than condiments.

The Bottom Line

People with diabetes do not need to avoid herbs and spices.
What they do need to avoid are the high-fat, animal-based foods and refined products that cause insulin resistance and blood sugar instability.

At the McDougall Program, we teach a starch-centered diet built around potatoes, rice, beans and corn, with vegetables and fruits. Herbs and spices make these meals more enjoyable, more satisfying and easier to follow long term.

Diabetes does not require bland food.
It requires the right food — and spices help you enjoy it.