Cardamom — the spice best known for its uses in Indian cuisine, as well as in baked goods in Nordic countries — has been shown to help improve blood glucose control[1] when taken as a supplement, according to a new analysis published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Review[2].
Studies that look at the role of specific food ingredients in blood glucose levels are hard to come by — in part because your overall eating pattern, more than any one food, is likely to be what matters when it comes to glucose control (in addition to factors such as physical activity, medicines, and so forth). To that end, research have shown that certain eating patterns — such as the Mediterranean diet[3], the “green” Mediterranean diet[4], or the [5]DASH diet[6] — are potentially good choices for people with diabetes.
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But certain studies have also examined specific food ingredients, with mixed results. Cinnamon[8] has been the focus of several studies on blood glucose control, but many of these studies have been too small to give useful results. One well designed study, though, found that taking a cinnamon powder supplement led to improved fasting blood glucose levels[9], as well as an improved blood glucose response to a high-carbohydrate meal. Another food ingredient that has been studied in the context of type 2 diabetes[10] is vinegar (acetic acid)[11], which has been shown to help improve fasting blood glucose levels[12] as well as blood lipid (cholesterol[13] and triglyceride) levels. (You can incorporate vinegar into your diet[14] by consuming certain fermented foods, or by using it in salad dressings — you don’t need to take vinegar shots, which may irritate your teeth, mouth, and throat.)
For the latest analysis, researchers looked at six different studies that enrolled a total of 410 participants. Over a study period that ranged from eight weeks to three months depending on the study, the reservers found that taking 3 grams of cardamom daily was linked to less insulin resistance[15] as shown by a measurement called HOMA-IR, as well as a lower A1C level[16] (a measure of long-term blood glucose control) by an average of 0.48% — representing a substantial difference in blood glucose control. Taking cardamom had no significant effect, though, on various other measurements including fasting blood glucose, waist circumference, and body-mass index[17] (BMI, a measure of body weight that takes height into account).
The researchers concluded that taking cardamom as a daily supplement appeared to have a beneficial effect on blood glucose control. It’s unclear, though, whether this benefit is more likely to be seen in certain people — such as those who follow certain dietary patterns, or whose blood glucose currently falls within a certain range. And while there are no known major health risks linked to cardamom, always be sure to talk to your doctor before making any significant dietary changes, including taking a new dietary supplement.
Want to learn more about blood glucose management? See our “Blood Sugar Chart,”[18] then read “Blood Sugar Monitoring: When to Check and Why”[19] and “Strike the Spike II: How to Manage High Blood Glucose After Meals.”[20]
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