Red Pepper Flakes
A Strong clinical evidenceCapsicum annuum
Made by drying and crushing red chillies. Its capsaicin is used in effective nerve-pain creams; its effect in food is small.
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Metabolism, Weight & Blood Sugar
Herbs linked to blood sugar and weight management. If you take diabetes medication, talk to your doctor, as they may affect your blood sugar.
13 herbs · 8 with clinical evidence (A/B) · 10 not marked avoid in pregnancy
Bitter Melon in Olive Oil
B Limited clinical evidenceMomordica charantia
A folk remedy of bitter melon steeped in olive oil. Small studies saw a modest fall in blood sugar; it has not been shown to heal ulcers.
Black Seed
B Limited clinical evidenceNigella sativa
A spice seed for which small studies saw modest falls in blood sugar, cholesterol and blood pressure. Kitchen amounts are safe.
Black Seed Oil
B Limited clinical evidenceNigella sativa
Oil pressed from black seed. Small studies saw modest falls in blood sugar and cholesterol and limited benefit in asthma.
Cumin
B Limited clinical evidenceCuminum cyminum
An essential spice for meatballs and pulses. Small clinical studies saw mild benefit for bloating, IBS symptoms and weight control.
Hibiscus
B Limited clinical evidenceHibiscus sabdariffa
A sour, red tea. Meta-analyses of small clinical trials found it slightly lowered blood pressure in mildly high blood pressure.
Spirulina Powder
B Limited clinical evidenceArthrospira platensis
A protein-rich blue-green alga. Meta-analyses of small studies found modest falls in LDL cholesterol and triglycerides; choose tested products.
Sumac
B Limited clinical evidenceRhus coriaria
A sour, red spice. Small clinical studies reported modest improvements in blood sugar and cholesterol in type 2 diabetes.
Bay Leaf
T Traditional useLaurus nobilis
A Mediterranean herb that flavours food. Traditionally used for indigestion and wind; effects on blood sugar come only from small early studies.
Cajun Seasoning
T Traditional useCapsicum annuum, Piper nigrum, Allium sativum
A Louisiana-style blend of cayenne, black pepper, garlic, onion and thyme. It flavours food; any health effect comes from its spices.
Coriander
T Traditional useCoriandrum sativum
A spice used both as seed and leaf. The seed is traditionally used for indigestion, wind and bloating; blood sugar effects are seen only in animals.
Isot Pepper
T Traditional useCapsicum annuum
A hot pepper from Urfa, darkened by alternately sun-drying and "sweating" it. Contains capsaicin; its effects on metabolism and appetite are small.
Okra Seed
C Laboratory / animal evidenceAbelmoschus esculentus
A nourishing seed with fibre, protein and mucilage. There is no scientific evidence for its popular use for knee pain or joint fluid.