If you spend much time on social media or enjoy perusing food websites it is likely you have come across a recipe for golden milk. It is a drink that is made with turmeric, black pepper and other spices, and it is promoted for its potential anti-inflammatory health benefits. Or you may have tried ginger in a tea or as a crystalized candy to help soothe an upset stomach. For centuries, we have been using herbs and spices for culinary and medicinal benefits.
Herbs versus spices
There is a difference between herbs and spices. Both come from plants, but herbs come from the leaves and stems and are used fresh or dried. Think sage, basil and oregano. Spices come from the seeds, bark, root or flower buds — basically, anything that is not a leaf — such as cinnamon sticks, pepper corns and ginger.
What’s so special about herbs and spices?
When we look to improve our diets we usually focus on changing the types of foods we eat. Like adding more fruits and veggies or cutting back on added sugar or highly processed foods, which are great strategies. But we may also be able to add to our good health by including more herbs and spices in our meals. In the last decade, research of the health benefits of herbs and spices has been growing, and of particular interest is a type of compound they contain called polyphenols. Polyphenols are known for their antioxidant and anti-inflammatory benefits. A recent study on the commonly used herbs and spices in the Mediterranean diet suggested many of these may help to protect against diabetes, high-blood pressure and cholesterol.
Keep in mind, however, that too much of a good thing can have negative consequences. This is of particular importance when it comes to supplements, which should always involve the guidance of a health care professional. Instead, incorporate more herbs and spices into your daily meals and your taste buds will likely thank you for it. In fact, using herbs and spices to enhance the flavors of your food allows you to use less salt, sugar and saturated fats. Consider adding cinnamon to your morning oatmeal and a blend of Italian herbs and spices to your dinner.
Variety is the spice of life
There are several different polyphenols in herbs and spices and in varying amounts. So rather than getting hung up seeking out specific kinds for their unique health benefits, eat what you like and experiment. Herbs and spices are widely available at grocery stores and sometimes you can buy them in bulk so you don’t have to buy more than you need. However, if you want a real treat for the senses, try visiting a spice shop, like Savory Spice in downtown Boulder, where you can talk to knowledgeable service staff about how to use them and get recommendations. Their website also allows you to find recipes by spice or eating pattern, such as vegetarian.
The Boulder Farmers Market is also a great source for fresh herbs, and some of the vendors also sell the whole plants so you can have a taste of summer all year round.
Food fuels more than our bodies
With all of the alarming health and nutrition headlines, it’s easy to lose the joy that eating brings, and that is a shame, because food plays an important role in our culture and relationships. So use this as an excuse to bring a little spice back into your life. Get the kids involved, start a spice-of-the-month potluck club with your friends, but most of all have fun. Food is more than just nutrients, it’s a vehicle for bonding and building relationships and community and it does not have to be at the expense of eating healthfully. Bon appetit!
Constance Roark is a registered dietitian nutritionist and the president and founder of CMR Solutions. She offers private nutrition counseling through Essential Nutrition in Boulder. Visit cmrsolutionsllc.com.
