Eating a diet rich in spices can reduce the body’s response to high fat meals. A new study has tested the effects of culinary spices on markers of conditions such as heart disease.

The study, published in the Journal of Nutrition, tested the effects of a spicy meal on levels of insulin, triglycerides and antioxidant defences.

Professor Sheila West and her colleagues prepared meals on two separate days for six men between the ages of 30 and 65 who were overweight, but otherwise healthy. The researchers added two tablespoons of culinary spices to the test meal, which consisted of chicken curry, Italian herb bread, and a cinnamon biscuit. The spice mix used was a blend of rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika.

The second ‘control’ meal was identical, except that spices were not included.

After each meal, the team drew blood from the participants every 30 minutes for three hours, measuring the effects of each meal on the body.

Compared with the unseasoned meal group, the spicy meal increased antioxidant activity in the blood by 13 percent and decreased insulin response by 21 percent. Blood triglycerides also decreased by 30 percent compared with the unseasoned meal group.

“Normally, when you eat a high-fat meal, you end up with high levels of triglycerides, a type of fat, in your blood,” explains West. “If this happens too frequently, or if triglyceride levels are raised too much, your risk of heart disease is increased. We found that adding spices to a high-fat meal reduced triglyceride response by about 30 percent, compared to a similar meal with no spices added.”

This was a small, preliminary study, and further studies using a larger test group would help to clarify the results. West intends to conduct further research to find if smaller doses of spices exert similar benefits.

In the meantime, for those who enjoy cooking, adding culinary spices is a simple way to add ‘kick’ to your dishes, and may offer health benefits too.

The active components of ingredients such as garlic and turmeric are available in supplement form, which can be a convenient option. Those who enjoy spicy foods can try adding fresh, grated ginger to stirfries. Turmeric goes well with chicken, rice and vegetable dishes, while its vibrant colour really helps to lift a dish. Rosemary and oregano are great in Italian dishes, in stews or with roasted vegetables. Finally cinnamon can be added to your morning oatmeal for a sweet and healthy way to start your day.

Reference

A. C. Skulas-Ray, P. M. Kris-Etherton, D. L. Teeter, C.-Y. O. Chen, J. P. Vanden Heuvel, S. G. West. A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men. Journal of Nutrition, 2011; 141 (8): 1451 DOI: 10.3945/jn.111.138966

As a nutritional therapist, I am always interested in new dietary approaches to protect our health as we age. I was particularly interested to read about a recent study which found dried plums to be of significant benefit in supporting bone health.

The study, published in the British Journal of Nutrition, found that eating dried plums increased bone formation in postmenopausal women.

Although bone is often thought of as inert, it is in fact a ‘living structure’, constantly being broken down and rebuilt. This is a process known as ‘bone turnover’. If bone is broken down more quickly than it is remade, then osteoporosis can result. This condition is of particular concern to postmenopausal women who produce less of the bone-protecting hormone oestrogen.

The bone-thinning disease, osteoporosis, is in fact a major health concern in the UK. In the over-50s, 1 in 3 women and 1 in 12 men are affected.

The study, conducted by Professor Bahram H. Arjmandi, tested the effects of daily consumption of 100g dried plums on the bone density of 55 postmenopausal women over a 12 month period. A control group were given 100g dried apples.

Bone health in the women was measured at 3, 6, 9 and 12 months, by measuring markers of bone turnover in the blood. X-rays were also used at these intervals to assess bone mineral density.

Over the 12-month period, dried plums resulted in increased bone density of both the ulna (a bone in the forearm) and the spine. No such effect was seen in the group taking the dried apple.

Professor Arjamandi reasons that the special phenolic compounds in dried plums increase levels of a hormone linked to bone formation. These compounds also help to prevent bone from being broken down. Dried plums, or prunes, are also high in antioxidants and provide essential nutrients for bone health such as potassium, boron and copper.

Introducing dried plums into the daily diet may therefore be a positive step in the prevention of osteoporosis. "Don't wait until you get a fracture or you are diagnosed with osteoporosis and have to have prescribed medicine," Arjmandi suggests, "People could start eating two to three dried plums per day and increase gradually to perhaps six to ten per day. Prunes can be eaten in all forms and can be included in a variety of recipes.”

Dried fruits certainly offer a variety of health benefits, as they are higher in fibre and phenols, and are more nutrient-dense, than fresh fruit. For those interested in maintaining or improving their bone health, this initial research suggests that introducing prunes in particular to the diet could be a positive step.

Reference:

Shirin Hooshmand, Sheau C. Chai, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith, Bahram H. Arjmandi.Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 2011; 1 DOI: 10.1017/S000711451100119X