Spices are a unique part of our diets. They are aromatic, dried, edible, rich in potent phytochemicals, often intensely colored, and have culinary and medical uses. Spices are used for preservation and for enjoyment by adding flavor to foods.
Dr. Mary Hardy recently gave a webinar about spices and health. I was interested in the topic because as a future dietitian I look forward to providing my clients with evidence-based advice about nutrition to help them improve their health. I believe that recommending the use of spices, both in general and for specific medical uses, has the potential to play a big role in the health of my clients.
Dr. Hardy talked about the use of ginger, turmeric, and cinnamon for use in specific medical contexts in detail, but I will focus this blog post on her discussion of general spice use.
There is research to support that eating spices in general is beneficial for human health. Epidemiological data from a 7-year study in 500,000 Chinese adults found that eating spices 6 to 7 times per week may increase longevity by reducing all-cause mortality by 14%. Other epidemiological data supports the of cooking at home to promote health due to the generally healthier diet (lower fat and sugar intake) of those who cook at home and their decreased risk for type 2 diabetes. *Important note- epidemiological data does not show cause and effect relationships. It only shows an observation.
Spices can improve adherence to healthy diets because they add flavor and make food increasingly palatable. There is evidence to support that teaching people to cook with spices improves adherence to a low sodium diet. In one study, a group taught to cook with spices ate 1000 mg/d less sodium than the control group after 20 weeks. Additionally, there is evidence that people have better acceptance of lower fat food when spices were added to the low-fat foods.
Recommending the use of spices and incorporating spice cooking lessons into nutrition therapy are promising techniques that dietitians can use to help clients maintain healthy diets and improve adherence to sodium restrictions. Cooking lessons have the potential to be positive, fun, and engaging, so client satisfaction will likely be high if that technique is used. Also, grocery store tours with a special focus on the spice isle may help clients gain confidence in selecting spices from the store for home use.
I find this blog rather interesting because sodium is something we as a whole society consume too much of and it leads to some harmful consequences such as high blood pressure and cardiovascular diseases. So far spices do not seem to pose any significant threat to our health if consumed in more than normal amounts. But because they have unique strong flavors, many consumers know when to stop adding it to their food based on taste. I say to continue delving into this topic in finding ways to ameliorate the effects of overconsumption of sodium and to eating healthier as a lifestyle.
How much of and which spices were used in this 7-year Chinese study? This is interesting to know because maybe certain types of spices and/or serving amounts might be more beneficial. Also, because cooking at home could be time consuming or new to some people, how can this be addressed in order to have more people do it?
Perhaps if there was a big overhaul on spices and seeing the benefits of it, people would use this more often than salt. Also, emphasizing the importance of cooking at home would complement this spice idea even more. I also agree that grocery store tours and even just workshops or classes on spices would be beneficial in gaining a greater understanding on spices.
Does the epidemiological data note how much of the spice is being used? It seems like more clinical trials are needed to see how much of spices are needed to make any kind of health affect. I would assume that an individual would need to consume more than they could to see any kind of effect, which would lead to the use of spices in supplement form. There’s already some evidence of this, such as turmeric supplements being sold commercially. And with spice-filled diets benefiting low-sodium compliance, would introducing this on a large-scale be possible in America, where most traditional cuisine uses very little spices?
Interesting point you make about spices helping people to adhere to a low sodium or low fat diet! It would be interesting to see a local program implemented with the goals of teaching people to cook with spices as an alternative to sodium and track how long they continued with the the good habits. I think I personally could see myself taking a class on spices to learn to cook nutritious foods differently; I only know about 4 ways to cook chicken breast and believe me they all get old fast..
I’ve never considered studying spices, let alone using them in nutrition interventions… That’s brilliant! Spices are a great and simple way to add flavor and health benefits to all types of foods. As a picky eater, I love to use spices to keep my meals healthy and flavorful since I normally cook and rarely eat out. I even use ginger pieces boiled in water as a tea and chopped up garlic cloves in a sandwich if I’m beginning to feel an itch in my throat. Spices are a great natural public health approach for prevention!
I really enjoyed reading about this post. This is the first presentation I’ve heard of where spices in particular are the topic of conversation. I love to cook and experiment with different spices in the food I prepare, and it has also helped to lower my sodium intake. I come from a family where high blood pressure is very common, so I’m always looking for ways to incorporate lots of flavor, but while using less salt, sugar, etc. It’s nice to know there is evidence that supports the use of spices and how it can improve your health.
Hello Hannah,
This is a great post! As a future nutrition professional, personally I would love to be able to do cooking lessons or grocery store tours to educate about spices. Spices can be intimidating and expensive, so I think that providing specific examples for consumers to be able to utilize these ingredients is very important. I did not know that there had been studies on cooking with spices as a method of sodium reduction. I know that this recommendation is common, and likely there is anecdotal evidence for it, but it is great to have more convincing support from a research study.
I do have a few questions about the research that you mentioned. First, did the Chinese epidemiological study list the spices that were most commonly consumed? It would be interesting to see if there was a pattern in the spices used or if spice use in general seemed to be the underlying factor. Also, I understand that you did not have the space to talk about the use of ginger, turmeric, and cinnamon for medical contexts, but would you be able to briefly tell under what conditions these spices are used? Thanks!