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  • Beth Chiodo RD, LDN, CWC

November is National Diabetes Month!

November is National Diabetes month, and you don’t have to sacrifice flavorful food to stick to a healthy diet to help control blood glucose. In fact, there is a ton of research out there to prove the opposite. Adding spices to your food, especially the ones listed here, may actually work to improve markers associated with diabetes.

Among the spices that may work to improve diabetes are cinnamon, fenugreek, ginger, turmeric, red chili pepper, and cumin. What most of the spices have in common is their ability to reduce inflammation in the body because they contain substances called polyphenols. Reducing inflammation is one way to help reduce blood glucose.

How should you use these? Consider these ideas:

  • Add cinnamon and ginger to your morning oatmeal

  • Add cumin and chili powder to scrambled eggs

  • Use ginger, cumin, and turmeric in a delicious indian-inspired dish

  • Add fenugreek to savory dishes or stews.

Give this recipe a try. It may help you sleep better, too!

Warm Turmeric Cinnamon Milk (Also called Golden Milk)


1 cup milk (unsweetened almond, coconut, or dairy)

1 tsp. honey

1 tsp. coconut oil (optional)

¼ tsp. each of ground turmeric, ginger, cinnamon and cardamom

freshly ground black pepper


1.In a small saucepan, gently heat the milk of your choice with the honey and optional coconut oil.

2.Bring to the point where it is almost boiling, then remove from heat.

3.Whisk in the spices.

4.Add some freshly ground pepper, stir with a cinnamon stick and serve.

Recipe available here.

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