Year-end parties are often associated with cakes, refined starches and sugary drinks, causing people at risk of prediabetes or diabetes to face many challenges in controlling blood sugar. However, according to modern nutrition studies, some familiar spices not only make dishes more attractive but also contribute to supporting blood glucose regulation.
Ms. Anna Giorgi, author of an article published in Very well health on January 21, 2026, said that taking advantage of spices is a simple way to "celebrate without sacrificing health", especially during long holidays.
Familiar spices, unexpected benefits for blood sugar
Cinnamon is the most studied spice related to blood sugar control. Cinnamon creates a natural sweetness, helping to reduce the need for added sugar, while improving insulin sensitivity. A study in pre-diabetes people showed that adding cinnamon helps stabilize blood sugar during hunger and improve HbA1c levels, an important factor reflecting long-term blood sugar control.
Ginger, with its warm spicy aroma, often appears in salty holiday dishes. When used at regular doses, ginger is assessed to be safe for people with diabetes and can help reduce blood sugar in hunger as well as improve metabolic indicators, although the research results are not yet completely consistent.
Turmeric, especially the active ingredient curcumin, stands out for its antioxidant and anti-inflammatory properties. Studies show that curcumin can reduce blood sugar in hunger, increase insulin sensitivity and limit chronic inflammation, a factor contributing to insulin resistance.
Black fennel, commonly used in Middle Eastern and Indian cuisine, is also recorded to have the effect of lowering blood sugar and reducing HbA1c. Some trials show that the active substance thymoquinone in black fennel helps improve insulin secretion and increase glucose absorption, although further human studies are needed to fully confirm.
High-class spices and grilled spices: use correctly for benefits
Turmeric, a valuable spice with its characteristic aroma, shows positive potential in controlling blood sugar. In a eight-week clinical trial, turmeric users with type 2 diabetes had significantly lower blood sugar levels during hunger compared to the placebo group.
Soybean nuts, commonly found in holiday cakes and egg milk, have been shown in animal studies to have the ability to significantly reduce blood sugar and oxidative stress, while also improving insulin levels.
Incense, one of the spices with the strongest aroma, also shows positive prospects. A small study in healthy adults and pre-diabetes patients recorded a significant decrease in post-eating blood sugar levels after briefly supplementing incense.
According to Dr. Emily Roberts, clinical nutritionist at the Joslin Diabetes Center, Harvard Medical School (USA): "Salts are not therapeutic drugs, but when used regularly and properly, they can support blood sugar control, especially in the context of the high-energy diet of the holiday season.
Experts emphasize that spices are only effective when combined with a balanced diet and a healthy lifestyle. Abuse in the form of functional foods requires medical advice, especially for people who are taking hypoglycemic drugs.
It's a bit of a bit of a bit of a bit of a bit of a bit.
