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Herbs have long been known to offer a range of health benefits. Here are the best herbs to eat if you are diabetic or have some degree of insulin resistance.
Basil is an enormously popular herb and is used extensively to make dishes in most cultures throughout the world. It is used to make green pesto sauce, may be added to soups, pasta dishes, stir-fries, salads, stews, and curries. It is a lush dark green plant with a very pleasant perfume. It is available fresh, dried, or as a paste.
Extracts from basil leaves have been shown to lower blood sugar levels in both diabetic and non-diabetic animals.[] It has also been shown to reduce fasting and post-meal blood sugar levels in people with type 2 diabetes.8 Basil is definitely one of the best herbs for insulin resistance.
The coriander plant has strongly-scented leaves and is used in a range of dishes from many cultures throughout the world. Whilst there may be some benefits by consuming the leaves, most of the research relating to this herb come from its seeds.
There appears to be benefits for people with diabetes since the extracts from the seeds have been shown to normalise blood sugar and decrease insulin secretion.[]
Galangal is the most commonly used herb in Thai dishes. It gives the food the distinctive ‘Thai’ flavour. Just as chilli is popular in Mexican dishes, galangal is popular in Thai dishes. It provides the spiciness in Thai dishes without the lingering heat that chillies have.
It may also be beneficial for people with diabetes because it has been shown to prevent the development of insulin resistance in rats.[] Therefore, it may have the potential to help reverse insulin resistance and diabetes in humans.
Lemongrass is a commonly used herb throughout the world, particularly in Thailand and Vietnam. It is native to Southeast Asia and has a strong scent and flavour.
Lemongrass has demonstrated anti-diabetic effects by lowering fasting blood sugar levels as well as improving blood lipid profiles.[]
Oregano is a widely-popular herb used throughout the world. It is synonymous with Italy and Italian food and lasagne, pizza, and garlic bread all contain it. However, Turkey is the world’s biggest oregano nation, using it in their meals, exporting it, and also benefiting from the health properties it offers.
With regards to diabetes, oregano has been shown to decrease elevated blood glucose levels after a single dose. []
Parsley is much more than garnish for accompanying a meal. It offers a range of health benefits as well, mainly due to its unique antioxidant, apigenin. Apigenin has been shown to help other antioxidants in the body work better, particularly the body’s own antioxidants, glutathione and super oxide dismutase (SOD).
Parlsey has also been shown to have beneficial effects for people with type 2 diabetes. It has the effect of significantly lowering blood sugar as well as protecting the liver from damage caused by the disease.[]
Rosemary is a popular plant and is found in gardens throughout the world. Its powerful and pleasant aroma is a perfect addition to meals and particularly accentuates the flavour of red meat.
It is a great herb for people with diabetes and may help with lowering blood sugar levels as effectively as diabetic medication.[]
Sage has been a popular medicinal herb for thousands of years and was used for that purpose well before it was used in cooking. There are about 900 different varieties of sage.
Sage appears to lower fasting blood glucose levels by affecting gluconeogenesis in the liver.[]
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