Food is not medicine, but you might have heard about studies suggesting some herbs and spices that have health-promoting properties. Cinnamon has been touted to help stabilize blood sugar, in amounts that can be realistically consumed in a day (about a teaspoon). While a valid connection, it’s unlikely to promote much of a blood sugar lowering effect in daily living. Another popular example: hot peppers contain a compound called “capsaicin,” with a documented effect on boosting metabolic rate. It remains questionable whether hot peppers burn enough calories to make a difference in any weight loss effort. Garlic consumption has been linked with lower blood pressure in population studies. But always be wary of terms like “food cures” – and never stop a medication to replace it with a food.
Herbs and spices can definitely enhance the flavor of low-calorie foods, like chicken, fish, and vegetables, providing a flavor intensity to keep you satisfied. Intense taste and flavor can often help reduce portion sizes - by providing more eating satisfaction and contentment.
Here are some quick and easy ideas:
- Sprinkle a teaspoon of cinnamon (mixed with a low-calorie sweetener or teaspoon of sugar) on a sliced raw apple, and microwave for a minute or two; you’ll have the taste of apple pie without the extra calories.
- Add your hot pepper sauce of choice to some steamed green vegetables for an intensified taste.
- Sauté some chopped garlic (buy it prepared and water-packed in convenient jars if you like), and put over sliced tomatoes, or add to a mix of vegetables (carrots, onions, and green beans work well) and roast them all in a 400 degree oven for 20 minutes.
- Add fresh basil and oregano to any tomato-based sauces
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