- A review suggests spices such as cinnamon, turmeric, red pepper, black pepper and oregano may influence blood sugar, inflammation, gut bacteria and brain health.
- Some effects appear linked to plant compounds such as polyphenols, curcumin, cinnamaldehyde and capsinoids.
- The evidence is promising, but many studies use higher doses than people would normally get from everyday cooking.
Spices are often treated as flavour, not nutrition.
But a new review suggests common kitchen spices may have wider effects on health than many people realise.
Researchers looked at evidence on spices including cinnamon, turmeric, red pepper, black pepper, ginger, rosemary and oregano.
They focused on human studies and lab work, including research from the UCLA Center for Human Nutrition.
Cinnamon has been studied for its effects on blood sugar and insulin.
Some trials suggest it may help reduce post-meal insulin and glucagon levels, and may influence the gut microbiome.
Turmeric’s main active compound, curcumin, has been linked with anti-inflammatory and antioxidant effects.
Some studies have explored its possible role in memory, mood, osteoarthritis pain and cholesterol levels.
Red pepper compounds may influence thermogenesis, which is the body’s heat production and energy use.
However, the results are mixed, and higher doses of pungent capsaicin can cause gut side effects.
Spice mixes may also affect gut bacteria.
Some studies suggest polyphenol-rich spices can encourage beneficial bacteria such as Lactobacillus and Bifidobacterium while reducing certain less helpful bacteria.
Spices may also help reduce salt intake.
That matters because using herbs and spices instead of salt can make food taste better without increasing sodium.
Still, the evidence needs keeping in proportion.
- Four week diet change may shift biological ageing markers in older adults
- Older Americans’ diets fall into five clear patterns and some are far riskier than others
Many lab studies use doses far beyond what people normally eat.
Cooking methods, digestion and food combinations can also change how much of a spice compound is actually absorbed.
So this is not a case for treating spices as medicine.
The better message is simpler.
Using more herbs and spices can make healthier food more enjoyable and may add small biological benefits along the way.
