Herbs and Spices for People with Diabetes

Laboratory experiments conducted by University of Georgia researchers reveal that some of the most regularly used dried herbs and spices potentially help inhibit the inflammation known to promote diabetes and other chronic diseases.

The researchers looked at samples from 24 popular herbs and spices and discovered that several of them had significant levels of polyphenols, which are anti-inflammatory antioxidant chemicals.

According to preliminary results, including cinnamon in your breakfast porridge or Italian flavors in your pasta sauce could have significant health benefits. Here is the list of common spices and herbs that could positively impact your diabetes management routine. 


Cinnamon includes bioactive components that can aid in the reduction of blood sugar levels.

Cinnamon is good for individuals with type 2 diabetes, according to a 2013 study published in the Annals of Family Medicine and Diabetes Care.

According to this study, it may help individuals with Type 2 diabetes lower their fasting plasma glucose, LDL cholesterol, HDL cholesterol, and triglyceride levels.

Cinnamon can be taken as a tea in doses of 1 to 2 grams per day. You may also use it in cooking and baking and on your oatmeal and smoothies. Powdered cinnamon supplements or pills are other options. 

Always seek medical assistance to determine the right dosage for you.

Cinnamon should be avoided if you are taking a blood thinner.

Aloe Vera

This well-known liver tonic help encourage the hepatic-biliary system and balances sugar and lipid levels. According to a preliminary study, drinking aloe vera juice can help lower blood glucose levels, making it a viable treatment option for diabetics. Due to the high presence of components like mannans, lectins, and anthraquinones, aloe has a number of beneficial properties.

Patients with high quantities of these molecules in their blood have their blood lipids or fats reduced. With the consumption of Aloe Vera juice, swelling is reduced, and wounds heal more quickly. Leg ulcers and sores are common diabetes consequences, and they often take longer to heal than in healthy non-diabetic people.


People with diabetes should consume fenugreek as part of their daily diet. It can enhance glucose tolerance and lower blood sugar levels due to its hypoglycemic effects. The fiber content in this food delays the absorption of carbohydrates and sugars while being digested.

The fenugreek seeds have a favorable effect on blood glucose and lipid profiles in Type 2 diabetic patients researchers concluded in a 2009 study published in the International Journal for Vitamin and Nutrition Research.

  • Take  1 to 2 teaspoons of fenugreek seeds, soaked overnight in water. On an empty stomach, drink the water and eat the seeds the following day. 
  • Use this remedy daily. Fenugreek flour can also be used in baked foods. 

Herbs and Spices for People with Diabetes


You should never work to eliminate Taraxacum officinale from your garden because it is a fantastic all-around herb. It's a dark leafy green that replenishes your body with bitter compounds, reduces blood pressure, and repairs your liver. Dandelions, like nettles, stimulate urine flow and offer a mild cleaning activity. Furthermore, dandelion is supposed to aid in weight loss, crucial for most diabetics.


Ginger's anti-diabetic, hypolipidemic, and anti-oxidative qualities help keep blood sugar levels in check. Insulin sensitivity, oxidation, and cholesterol levels can be balanced out with the consumption of ginger. It also aids with weight loss.

A study published in the journal Complementary Therapies in Medicine in 2014 found that taking three 1-gram capsules of ginger powder every day for eight weeks helped people with Type 2 diabetes.

  • Consume  2 to 3 cups of ginger tea each day
  • Use fresh or dried ginger in your recipes as well. 

After consulting your doctor, another option could be to take ginger supplements.


Ocimum basilicum is a fragrant culinary herb that makes us think of summertime, Italy, and excellent food. Soups, salads, and pesto are all ideal places to use it. Turmeric, rosemary, marjoram, oregano, and basil were the top five flavonoid producers in a study of herbal infusions of household herbs. Basil, in particular, helps to reduce blood sugar levels.

Herbs and Spices for People with Diabetes


Along with basil, oregano, and olive oil, Allium sativum provides Italian and Mediterranean foods with distinct characteristics. Like onions, shallots, and chives in the same plant family, garlic is healthy for your cardiovascular system and protects you against cancer. Garlic has the most potent anti-inflammatory properties inhibiting the cytokines that cause diabetes.

On the other hand, garlic can lower blood sugar, cholesterol, and C-reactive protein, an inflammatory sign. When garlic and olive oil are added to any vegetable, it becomes much more powerful. Dried garlic doesn't have the same benefits as fresh garlic. Raw, freshly sliced garlic appears to have the best results.


Antioxidants found in sage (Salvia officinalis) are shown to help treat diabetes. Its bold flavor complements soups, and the tea is calming and relaxing. Sage is abundant in polyphenols, as are all fragrant culinary herbs, and its rosmarinic acid level is higher than rosemary. That phenolic molecule appears to have potential in the fight against Alzheimer's disease. Because sage and honey have greater antigerm potency when mixed, sage and honey tea is effective against bacterial and viral colds.


Matricaria chamomilla helps lower blood sugar levels and protects against diabetic complications by removing sugar from the bloodstream and storing it in the liver. And nothing is more tranquil and comforting than a cup of chamomile tea after a long day at work.


The yellow root is famous in Indian cuisine and is included in almost all the curries. Turmeric is also known as Curcuma longa and is arguably the most effective herb or spice for cancer prevention. Turmeric is an excellent spice for people with diabetes since it possesses anti-inflammatory, anti-aging, antioxidant, neuroprotective, anti-atherosclerotic, heart-protective, weight-loss, and anti-infectious effects, according to a study. Curcumin, the primary component, is responsible for all of these advantages.

Two hundred forty patients with prediabetes were randomly assigned to take daily curcumin pills or a placebo for nine months, according to a study published in the journal Diabetes Care. After the study, researchers discovered that 16.4% of those who received the placebo got type 2 diabetes, but no one who took the daily dose of turmeric developed type 2 diabetes.


Thyme (Thymus spp.) has 75 active phytochemicals that help to prevent diabetes, and its wonderful perfume complements any food. Thyme promotes the production of anti-inflammatory cytokines and aids the secretion of anti-inflammatory substances by particular immune cells called macrophages.

Herbs and Spices for People with Diabetes


Fish, eggs, and mushrooms pair well with Anethum graveolens. Dill originated in the Middle East and southwestern Russia, but it had already made its way into European kitchens and apothecaries by the Middle Ages. It was primarily utilized to boost women's milk production at the time. It's now being researched as a diabetes treatment. Dill contains 70 distinct compounds that assist in combat diabetes, according to James Duke's Ethnobotanical Database.


Natural antioxidants in Mentha Piperita aid in preventing diabetes, cardiovascular disease, dementia, and cancer. It also enhances the flavor of teas. Instead of buying it in tea bags, try getting it fresh and organic. Peppermint relaxes the muscles that separate the stomach from the esophagus, so it's best to avoid it if you have reflux. For everyone else, it's a pleasant tea that helps with digestion.

Herbs and Spices for People with Diabetes


Even though it's several times sweeter than table sugar, Stevia rebaudiana is the only sweetener that is not harmful to people with diabetes. While stevia won't help you control your sweet tooth, it does have a good effect on insulin levels after a meal. The plant can be grown inside a pot on your balcony. One small leaf can make a big difference.