Besides adding flavor, some spices also help control blood sugar effectively. Choosing the right ones can reduce the risk of post-meal blood sugar spikes, especially for people who need to manage their diabetes.
In fact, by simply adjusting a few spices and seasonings, meals can still be flavorful without negatively impacting blood sugar, according to Verywell Health .
Mustard
Mustard is a good choice when you need to reduce the amount of sugar in your meal. According to the U.S. Department of Agriculture , one teaspoon of yellow mustard contains no sugar, no carbohydrates, and only about 10 calories.
The market offers many varieties such as spicy brown mustard, yellow mustard, and honey mustard. Sweet varieties often contain added sugar, so be sure to check the ingredients carefully before using.
Certain spices can help control blood sugar effectively.
Photo: N.Vy created from GM
Olive oil
Olive oil is a monounsaturated fat that is beneficial for the body. This type of oil contains no sugar or carbohydrates, making it suitable for diets focused on controlling blood sugar.
Regular consumption of olive oil helps reduce inflammation and improve insulin sensitivity. This contributes to a reduced risk of type 2 diabetes. Olive oil is also rich in antioxidants and is suitable as a base for many sauces, according to MedlinePlus .
Vinegar
According to a 2021 study published in the journal BMC Complementary Medicine and Therapies , vinegar has a distinctly sour taste, is low in calories, and contains no sugar. Regular consumption of vinegar, especially apple cider vinegar, helps improve blood sugar levels in both the short and long term.
Pre-made sauces may contain added sugar, so their consumption should be limited. Making your own sauces or using vinegar to marinate food allows for better control over sugar intake.
How to preserve flavor without raising blood sugar.
Proper seasoning makes food delicious and safe. Therefore, you should prioritize using fresh herbs, spices, and lemon juice instead of bottled sauces.
Strong-flavored vegetables like garlic, onions, and celery help enhance the natural taste without adding sugar.
Preparing meals at home allows for better control over the amount of sugar in your daily diet.