More and more people are discovering the benefits of spices as functional ingredients, not only for their health properties, such as antioxidant, antibacterial, antiviral and anti-inflammatory ones, but also for their fundamental contribution in supporting specific diets, such as the vegan, keto and gluten-free diet.
Europrodotti guides you to discover how these ingredients can transform your diet, making it richer both from a nutritional and taste point of view.
The vegan diet
The vegan diet was born in London in 1944 on the initiative of the British activist Donald Watson. This diet goes beyond vegetarianism because it excludes all foods of animal origin. So vegans don't just give up meat and fish but also milk, butter, cheese, eggs and honey. It is estimated that today in the world there are about one hundred million people who eat exclusively plant foods.
The benefits of spices for the vegan diet
Support of the immune system and to general health
The vegan diet has some deficiencies of vitamins B12 and D, calcium and iron, all nutrients that are essential for the immune system. Vitamin B12 promotes the production of immune cells and regulates the inflammatory response. Vitamin D stimulates the activation of T lymphocytes and increases the production of antimicrobial peptides, helping to defend against infections. Calcium is essential for the function of immune cells while iron supports the production of red blood cells and the proliferation of lymphocytes, optimizing the immune response. Garlic and ginger can fill these nutritional gaps.
Garlic is known for its antibacterial, antiviral and antimicrobial properties, which can help strengthen the immune system.
Ginger contains gingerol, a compound with anti-inflammatory properties that can help to strengthen the immune response, reducing inflammation and improving overall health.
Strengthening nutrient absorption
Some spices improve the absorption of vitamins and minerals that may not be easily absorbed on a vegan diet.
Black pepper and turmeric contain piperine and curcumin. Piperine is a compound useful for improving the absorption of vitamin D and phytonutrients. Curcumin reduces inflammation, promoting that digestive health crucial for the optimal absorption of nutrients such as iron and calcium.
Natural source of minerals
Spices not only add aroma and flavor to foods but can also be a source of minerals.
Cumin is rich in iron, which is essential for the production of hemoglobin and to prevent anemia. The non-heme iron contained in plants is less easily absorbable than animal iron, so the use of spices such as cumin can be useful to supplement a vegan diet with this mineral.
Sesame seeds, often used as a condiment or decoration for desserts and bread, are a good source of calcium, which is essential for bone health. They are also rich in magnesium which supports muscle and nerve function.
Support of brain health
Vegan diets can sometimes be deficient in omega-3 fatty acids and vitamin B12, which are crucial for brain health. Some spices have properties that can support brain health.
Rosemary contains rosmarinic acid, which has antioxidant properties and can improve memory and concentration.
The curcumin contained in turmeric has neuroprotective effects and can help to improve memory and to reduce the risk of neurodegenerative diseases.
Antioxidants to combat oxidative stress
Spices add an extra layer of protection to vegan diets against oxidative stress, which can damage cells and accelerate aging. Saffron and cinnamon are both two powerful antioxidants.
Saffron has mood-enhancing properties and can reduce stress, resulting in better overall health.
Cinnamon has anti-inflammatory properties and helps to reduce cellular damage caused by free radicals.
Replacement of sodium-rich foods
Reducing sodium consumption is an advantage not only for those following a vegan diet but in general, given that excess salt increases the risk of hypertension. Spices are great for flavoring dishes without adding sodium.
Paprika, turmeric, black pepper and oregano can add depth and flavor without the need for salt, helping keep sodium levels in check.
The keto diet
The ketogenic diet, or keto, originated in the 1920s as a treatment for epilepsy but later became popular among those who want to stay fit. It is based on a mix that involves a high intake of fat, moderate of proteins and very low of carbohydrates, forcing the body to enter a state of ketosis, in which it burns fat instead of carbohydrates for energy. This regime reduces insulin and increases ketone bodies, promoting weight loss, blood sugar control and improved mental function.
However in the initial stages it can lead to side effects such as fatigue or keto flu, a condition that has symptoms very similar to those of the flu. It may also be deficient in some key nutrients, particularly antioxidants and fiber, which are typically provided by fruits, legumes and whole grains — foods that are limited in keto.
The benefits of spices for the keto diet
Source of antioxidants
High-fat, low-carb diets can sometimes be deficient in antioxidants, which are essential for protecting the body from oxidative stress and inflammation. This deficiency can be compensated for by rosemary and cloves.
Rosmarinic acid present in rosemary is a powerful source of antioxidants that protects against cells damaged by free radicals.
Cloves are rich in natural antioxidants that help to counteract cellular damage caused by free radicals, helping to reduce inflammation and support the immune system.
Support of digestive health
A keto diet can cause constipation and digestive problems due to low fiber intake, particularly if you don't include vegetables. Spices can stimulate digestion and improve intestinal transit.
Cumin is known to stimulate digestion and improve intestinal health. It may also be helpful in combating intestinal bloating that some people experience when starting the keto diet.
Alleviate the risk of vitamin and mineral deficiencies
Keto diets, if not well balanced, can lead to vitamin and mineral deficiencies, especially calcium, magnesium, iron and vitamin C. Spices contain small amounts of nutrients that can partially compensate for this deficiency.
Chili pepper, in addition to adding a spicy flavor, is a source of vitamin C useful for supporting the immune system and promoting healthy skin.
Sesame seeds are rich in calcium, magnesium and iron, minerals important for bone health and muscle support.
Glucose control and metabolic support
Although the keto diet helps to reduce blood sugar spikes, some spices can help further control blood sugar levels and carbohydrate metabolism.
Cinnamon is known for its properties in improving insulin sensitivity and reducing blood sugar spikes. This is especially important in a ketogenic diet, which aims to keep blood sugar levels stable while the body enters a state of ketosis.
Ginger can also improve metabolism and reduce blood glucose levels, preventing sudden spikes and drops that could interfere with ketosis.
Relieve "keto flu" symptoms
Those starting the keto diet sometimes experience symptoms known as "keto flu”, which include headaches, tiredness, and irritability. Spices can reduce some of these symptoms.
Ginger can relieve nausea and feelings of tiredness, improving mood.
Cilantro has a calming effect on the body, which can be helpful during the transition to ketosis by promoting a feeling of relaxation.
The gluten-free diet
The gluten-free diet is an obligatory choice for those suffering from celiac disease or wheat allergies. But even those who do not have gluten intolerance problems can decide to give up food rich in carbohydrates such as pasta, bread, pizza and sweet or savory baked goods. Prolonged consumption of these foods in large quantities can in fact have unwanted effects such as weight gain, bloating or gastrointestinal disorders.
It is worth remembering that cereals that contain gluten, such as wheat, are an important source of complex carbohydrates, fibre, B vitamins and minerals such as iron and magnesium. Spices can support a gluten-free diet, helping to provide nutrients that may be low or absent in some gluten-free foods.
The benefits of spices for the gluten-free diet
Support for the immune system
Gluten-free diets can sometimes lack foods rich in vitamin C, which is essential for the immune system. Fortunately, many spices and herbs contain vitamin C or substances that help to strengthen the immune system.
Parsley is high in vitamin C, which is helpful not only in supporting the immune system, but also in healing wounds, absorbing iron and improving skin health.
Garlic is known for its powerful antibacterial and antiviral properties, which support the immune system and help prevent infections that are particularly risky for those on a restrictive diet.
Balancing B vitamin deficiencies
As we wrote before some gluten-free diets may lack B vitamins, particularly vitamin B1 (thiamine), B6 and B12, which are found in abundance in many gluten-containing grains.
Turmeric, known for its anti-inflammatory and antioxidant properties, can reduce the risk of chronic fatigue and improve the absorption of essential vitamins.
Cloves are a good source of manganese, a mineral that supports metabolism and contributes to energy production. Even if it does not directly replace B vitamins, it can promote energy metabolism.
Improved digestion
Another potential problem with gluten-free diets is digestion. People following a gluten-free diet may sometimes experience discomfort such as bloating, constipation or indigestion, especially if fiber-rich foods are not adequately included. Some spices, thanks to their digestive properties, can help improve intestinal transit and digestion.
Ginger is known for its ability to relieve nausea, reduce bloating, and aid digestion. It can also improve the assimilation of nutrients and relieve common digestive discomfort.
Cumin stimulates the production of gastric juices and aids digestion. It is especially useful for those who have problems with bloating or slow digestion, often caused by replacing gluten-rich foods with other sources of carbohydrates, for example, rice or potato flour.
The capsaicin contained in chili peppers can promote good digestion, stimulating gastric juices and reducing the risk of acid reflux or indigestion.
Improved mineral absorption
In a gluten-free diet important minerals such as iron, magnesium and calcium may not be optimally assimilated, due to the lack of whole grains rich in these minerals. Black pepper and turmeric can improve mineral absorption.
The piperine found in black pepper improves the effectiveness of iron-rich gluten-free foods, such as legumes, tofu and leafy greens.
Turmeric improves digestion and absorption of minerals, including calcium and iron. It is also useful for balancing vitamin D levels, which can be lacking in gluten-free diets.
Source of fiber
Gluten-free diets can be low in fiber, as many high-fiber whole grains are a source of gluten. Fiber is important for digestive health and managing blood sugar levels.
Flax seeds and chia seeds are great for adding fiber to your gluten-free diet. These seeds are also rich in omega-3 fatty acids, which are essential for heart and brain health.
Cinnamon is not a direct source of fiber but can be added to smoothies, gluten-free cereals or plant-based yogurt, improving not only flavor but also digestion and increasing nutrient absorption.
Functional ingredients such as spices play a crucial role in special diets, such as vegan, keto and gluten-free, allowing you to maintain nutritional balance and have uncompromising taste. Europrodotti suggests how to choose the most suitable spices to transform a restrictive diet into a nutritionally complete and satisfying journey.