Back
Science

Review of Controlled Studies Suggests Culinary Spices and Herbs May Improve Blood Pressure, Inflammation, and Gut Microbiome

Generated on: Last updated: 1 sources
View source

Spices & Herbs: A Powerful Punch for Cardiometabolic Health

A recent supplement article in Nutrition Reviews summarizes evidence from controlled studies examining the effects of regular consumption of culinary spices and herbs on cardiometabolic risk markers, blood pressure, and gut bacteria in adults at cardiometabolic risk.

"Culinary spices and herbs may improve postprandial triglycerides, insulin, antioxidant measures, inflammation, endothelial function, and ambulatory blood pressure."

Key Findings

Post-Meal & Stress Response

  • A spice blend (black pepper, cinnamon, cloves, garlic powder, ginger, oregano, paprika, rosemary, turmeric) reduced postprandial insulin by 21% and triglycerides by 31% in overweight participants compared to a control meal.
  • Antioxidant activity increased.
  • Under psychological stress, the triglyceride-lowering effect was not observed.

Lower-Dose Trial

  • 6 grams of a spice blend per meal reduced the decline in flow-mediated dilation (vascular function) after a high-fat meal.
  • It also reduced the release of inflammatory cytokines (IL-1β, IL-8, TNFα) from LPS-stimulated immune cells.

4-Week Controlled-Feeding Trial

Adults at cardiometabolic risk consumed average American diets with low, moderate, or high (6.6 g/day per 2100 kcal) seasoning. The results were striking:

  • High-spice diet lowered 24-hour systolic blood pressure compared to moderate-spice.
  • High-spice diet lowered 24-hour diastolic blood pressure compared to low-spice.
  • Clinic blood pressure did not change significantly.

Immune & Microbiome Effects

  • Moderate-spice diet reduced plasma IL-6 and LPS-stimulated IL-6.
  • High-spice diets altered monocyte behavior.
  • Over 90 phytochemical metabolites were detected.
  • Higher spice intake was associated with increased abundance of Ruminococcaceae and Agathobacter, bacterial groups that produce short-chain fatty acids.

Background

Cardiovascular disease remains the leading cause of death worldwide. Dietary patterns high in saturated fat, sugar, and processed foods contribute to hypertension, diabetes, obesity, and chronic inflammation. Spices and herbs contain bioactive compounds with antioxidant and anti-inflammatory properties.

Limitations

  • The work was funded in part by the McCormick Science Institute, with disclosed advisory relationships.
  • Long-term studies in diverse populations are needed to identify optimal combinations and doses.
  • Direct clinical effects on gut health require further investigation.

Conclusion

The reviewed evidence indicates that culinary spices and herbs may improve postprandial triglycerides, insulin, antioxidant measures, inflammation, endothelial function, and ambulatory blood pressure, and may modulate immune function and gut microbiota.