Summary of ZOE Science And Nutrition Podcast Episode: Can spices improve your health?
— Description —
Molecular biologist Kanchan Koya and scientist Tim Spector discuss the health benefits of spices rooted in ancient wisdom Spices can aid menopause, reduce inflammation, and impact gut microbiome Recommended beginner spices include turmeric, ginger, cinnamon, coriander, and cumin
Koya advises adding spices to existing foods like oatmeal and avocado toast, emphasizing proper storage for potency Spices from conventional stores may have reduced potency, while single origin spices are more potent and available online Whole spices are recommended over ground versions for overall health
Koya highlights the importance of using true cinnamon over cassia cinnamon for balanced blood sugar Adding spices at the beginning of cooking and layering them enhances their benefits Despite being more expensive, single origin spices are worth the investment due to their potency and health benefits
Proper storage in airtight containers away from heat and light is crucial to maintain potency.
Can spices improve your health?
Key Takeaways
- Kanchan Koya, a molecular biologist, emphasizes the health benefits of spices rooted in ancient wisdom from her childhood and discusses the scientific evidence supporting their health benefits with top scientist Tim Spector.
- Spices can help with menopause, reduce inflammation, affect gut microbiome, and count towards the target of 30 plants a week.
- Top five spices recommended for beginners are turmeric, ginger, cinnamon, coriander, and cumin, and using the whole spice instead of concentrated versions is recommended for overall healthy dietary patterns.
- Koya recommends adding spices to existing foods, such as oatmeal, avocado toast, and fruit and yogurt, rather than changing the entire diet, and emphasizes the importance of proper storage to maintain potency.
Spices: The Key to Health
- Kanchan Koya, a molecular biologist, shares her lifelong obsession with the health benefits of spices, rooted in ancient wisdom from her childhood.
- Kanchan and Tim Spector, a top scientist, discuss the scientific evidence supporting the health benefits of spices and the easiest ways to add them to our diet.
- Kanchan confirms that there are spices that can be eaten to improve health.
Spices: The Ultimate Health Boosters
- Spices can help with menopause, reduce inflammation, affect gut microbiome, and count towards the target of 30 plants a week.
- Spices are commonly referred to as herbs and spices, and they are often quite concentrated and traditionally used to enhance the flavor and health properties of food.
- Kanchan Koya's passion for spices began in India, where spices are an integral part of the culture and traditional medicine.
- Spices contain anti-inflammatory compounds that affect different players in inflammation, and a blend of spices has shown reduction in biomarkers of inflammation after a meal.
- Studies have shown that spices can affect the gut microbiome, reducing inflammatory bugs and increasing beneficial microbes.
- Top five spices recommended for beginners are turmeric, ginger, cinnamon, coriander, and cumin.
Use Whole Spices for Health
- Using the whole spice instead of concentrated versions is recommended for overall healthy dietary patterns. Turmeric should be paired with black pepper to enhance its benefits due to poor bioavailability of curcumin. Cinnamon has been studied for its ability to balance blood sugar, but more convincing data is needed. It's important to rethink the foods associated with cinnamon for better blood sugar control.
Revolutionize Your Meals with Spices
- Kanchan Koya emphasizes the benefits of adding cinnamon to dishes to reduce blood sugar spikes, suggesting its use in savory dishes like chili and bolognese.
- She highlights the importance of using true cinnamon over cassia cinnamon to avoid potential liver toxicity, recommending a daily intake of half a teaspoon to a teaspoon for balanced blood sugar.
- Koya also recommends sumac for its versatility and anthocyanins, and ginger for its anti-inflammatory and digestive benefits, suggesting easy ways to incorporate these spices into daily meals like oatmeal, avocado toast, and fruit and yogurt.
- She advises beginners to add spices to their existing foods rather than changing their entire diet, providing examples of how to incorporate spices into familiar dishes like oatmeal, avocado toast, and fruit and yogurt.
Spice Up Your Life with Clove
- Trials show that clove works for toothaches, it's not just an old myth.
- Spices can be added to daily favorite foods in simple ways, and spice-forward foods aren't necessarily hot.
- Sprinkling ground spice onto avocado toast is a great starting point for getting health benefits.
Layering Spices Enhances Health Benefits
- Adding spices at the beginning of cooking rather than at the end improves taste and health properties. Exposing polyphenols to fat and heat is beneficial, and layering spices during the cooking process enhances their benefits.
- Spices from conventional grocery stores may have reduced potency due to the time between harvesting and reaching the shelf. Single origin spices sourced directly from farms are more potent and available online.
- Whole spices preserve polyphenols better than ground spices. Despite being more expensive, single origin spices are worth the investment due to their potency and health benefits.
- Spices are relatively cheap and last a long time, making them a trivial expense in the family budget. Proper storage in airtight containers away from heat and light is crucial to maintain potency.
- Spices are full of polyphenols that feed our microbes and affect our health. It's not difficult to incorporate spices into our diet, and it can be a life-changing intervention for many people.