Herbs

Herbs (and spices) have been grown and used for thousands of years to preserve and flavour foods.

The ability of both herbs and spices to delay food spoilage is due to their rich content of antioxidants (substances which help to protect against damage that can be caused by compounds like free radicals). The unique flavours associated with different herbs are provided by the aromatic properties of their essential oils and oleoresins (natural plant substances). The actual flavour or ‘pungency’ is due to the herbs alkaloid (organic compound) content. In addition some herbs such as paprika and turmeric add red and yellow colours to food.

Cooking with herbs

Herbs and spices add flavour and taste to food, and because they are low in salt, fat and sugar they are a healthy addition to any dish. Herbs can lift and enhance food and make a great alternative to salt, which can aggravate both high blood pressure and fluid retention.

Fresh vs dried herbs – which is better?

Freshly picked herbs add rich and vigorous flavours to food while dried herbs smell and taste somewhat different. During the herb drying process some of the fragrant oils found in fresh herbs are lost, leaving some of the more bitter flavours behind. In addition, the flavour of most dried herbs is reduced over time, so if you have any herbs in your pantry that are over 12 months old, you should probably throw them out. For a really tasty meal, try to use either fresh herbs or “fresh” dried herbs.

Herbs and health

Many commonly used culinary herbs and spices have been used for centuries for medicinal purposes and although research continues as to the health benefits, a number have been identified as possessing cancer protective properties. Some have the potential for use in the treatment of elevated blood glucose (sugar) levels, a key characteristic of diabetes, while others may contribute to heart health by inhibiting the formation of blood clots and lowering cholesterol levels.

Summary of commonly used health promoting herbs and spices

Herbs and Heart Health

There are a few herbs such as ginger, garlic and onions that may provide some help for people with hyperlipidemia (high blood cholesterol/triglyceride levels), or an abnormal tendency to form blood clots. Ginger contains a number of terpenoid and phenolic compounds (natural plant compounds) that inhibit the formation of blood clots. Ginger adds a nice spicy flavour to stir-fried vegetables, fruit salad and homemade biscuits.

Garlic has been used medicinally for many centuries. The compound producing much of the activity of garlic is allicin, which is released when the intact cells of a garlic clove are cut or crushed. Allicin inhibits the growth of a number of bacteria, moulds, yeasts (including Candida), and viruses. The regular use of garlic can also be useful in lowering the risk of heart attacks and strokes since it lowers both total and LDL (‘bad’) cholesterol levels and triglyceride levels, without affecting HDL (‘good’) cholesterol levels. Research suggests that on average, consuming half to one clove of garlic per day for three to six months can reduce elevated blood cholesterol levels by about 10%. Garlic also possesses anti-clotting activity and prevents blood platelets from sticking together due in part to the presence of sulphur compounds produced from the breakdown of allicin.

The odour-modified garlic extract (ie. Kyolic) has been found to be just as effective as fresh garlic for lowering blood cholesterol levels. The use of enteric-coated garlic pills (the coating on the pills allows the ingredients to pass through the stomach unchanged and into the intestines) are another way to cut down on odour problems while still enjoying the benefits of garlic. Data also suggests that garlic may be useful for people with mild hypertension (high blood pressure).

Onions contain many compounds that are identical or similar to those found in garlic. However, garlic is considered a more potent herb since it contains about three times the level of sulphur compounds found in onions. Onions are also considered anti-clotting agents. A whole family of sulphur compounds, known as alpha-sulfinyl disulfides, isolated from onions have been shown to strongly prevent blood platelets from sticking together. It is important to note that unlike garlic, eating onions has not been shown to lower blood lipid levels.

Fenugreek is a herb that is commonly used in Indian recipes. The rich content of saponins (natural plant compounds) and the soluble fibre in fenugreek is useful in lowering blood cholesterol levels. In addition, the terpenoids (compounds present in essential oils), found in lemon grass, and the herbs belonging to the genus Lamiaceae (mint family) can help to block the production of cholesterol.

Onions, rosemary, sage, thyme, and other herbs contain significant amounts of flavonoids (natural plant compounds). The flavonoid content of a herb can vary from plant to plant based upon where the herb was grown, the maturity of the plant when harvested, the plant variety, and the part of the herb used. Flavonoids can act as antioxidants to protect ‘LDL’ cholesterol from being oxidised (oxidised ‘LDL’ cholesterol is the type of cholesterol that clogs arteries). They can also inhibit the formation of blood clots and provide anti-inflammatory and anti-tumour activity. Studies indicate that a higher intake of flavonoids is linked to a lower incidence of heart disease and stroke.

Herbs and Managing Diabetes

Diabetes is a disease characterised by elevated blood glucose (sugar) levels. The unregulated blood glucose levels may result from either a lack of insulin (ie. type 1 diabetes or insulin-dependant diabetes) or a reduction in its effectiveness (ie. type 2 diabetes or non insulin-dependant diabetes). Careful dietary habits and regular exercise are essential components in the management of diabetes, especially type 2 diabetes. In addition, there are a few herbs and spices that may help to lower blood glucose levels and so may be a useful added therapy in the management of diabetes.

The consumption of fenugreek seeds, containing high levels of soluble fibre, can help to lower blood glucose levels in people with diabetes. Research in India found that glucose tolerance improved, urinary glucose excretion decreased by 70%, and insulin responses were reduced in people with diabetes after fenugreek was used for 10 days. Total serum cholesterol, ‘LDL’ cholesterol and triglyceride levels, but not ‘HDL’ cholesterol, all significantly decreased by about 20% when fenugreek was added to the diet. These changes in blood lipids are important factors for a person with type 2 diabetes as they can tend to have elevated blood lipids.

Linseed/flaxseed, cinnamon, and some herbs may also provide benefits to people with diabetes. Subjects consuming bread containing 25% linseed meal showed an almost 30% improvement in a glucose tolerance test compared with those who ate plain bread. An extract from cinnamon has been found to enhance insulin activity. It has been suggested that cinnamon may be useful for people with type 2 diabetes.

Preliminary studies have also reported improved glucose tolerance or anti-diabetic activity through the use of other herbs including garlic, onions, bay leaves, cloves, cumin, and turmeric. Further research is needed to confirm all these findings and to discover whether there is any clinical significance to the blood glucose lowering effects of these herbs.

Herbs and Cancer Prevention

A number of commonly used herbs have been identified as possessing cancer-protective properties. These include members of the:

• Allium family ie. garlic, onions, chives, leeks;
• Lamiaceae family ie. basil, mint, oregano, peppermint, rosemary, sage, thyme;
• Zingiberaceae family ie. turmeric, ginger; and
• Umbelliferae (parsley) family ie. anise, caraway, celery, chervil, coriander, cumin, dill, fennel, and parsley.

Garlic has been shown to especially reduce the development of stomach, and colon cancer. A study of more than 41,000 women followed for five years in the United States revealed that risk of colon cancer was 32% lower in people with the highest garlic consumption compared to those with the lowest consumption. The rich content of sulfides, disulfides and trisulfides in garlic is thought to provide its cancer preventive properties. Also, a Dutch study revealed that stomach cancer for those consuming the highest level of onions (at least half an onion a day) was about 50% lower than that in people consuming no onions.

Turmeric and ginger have also been suggested to inhibit cancer growth. Both of these herbs contain natural compounds called curcuminoids, which are thought to inhibit cancer development.

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