16 High Consumption of

Herbs, Spices, and Garlic

INTRODUCTION
A wide variety of native-­grown herbs long have been a part of Mediterranean cui-
sines, including rosemary, fennel, basil, dill, oregano, parsley, and marjoram. Spices,
such as cinnamon, which also were used in traditional Mediterranean cooking, came
from Asian nations by way of the spice trade. Herbs and spices often increase the
palatability of many foods by heightening their aroma and flavor. These special plant
foods, although used in small quantities, are frequently consumed in a variety of
Mediterranean dishes and contribute to the enjoyment of eating. The Mediterranean
Diet Pyramid places herbs, spices, and garlic in the large plant foods section at the
base of the pyramid (see Chapter 1, Figure 1.2).
Herbs and spices have been used for centuries by humans for food and for their
medicinal properties. A growing body of research indicates that herbs and spices
may play a role in the prevention and treatment of many chronic diseases. There
are few well-­designed and controlled studies, however, so the actual health ben-
efits from consuming these special plant foods have been suggested but generally
not proven. Nevertheless, herbs, spices, and garlic contain high amounts of phyto-
chemicals, antioxidants, and other protective compounds, including some with anti-­
inflammatory properties. These compounds likely add in some small measure to
the overall health benefits provided by a plant-­based dietary pattern. Results from
several studies suggest that certain herbs and spices, including fenugreek and cin-
namon, as well as garlic, may have a therapeutic use in the management of both
type 1 and type 2 diabetes. Herbs and spices contain little or no calories, so their use
does not contribute to weight gain. Benefits to heart health may be provided by herbs
and spices such as curcumin, fenugreek, coriander, cinnamon, capers, and ginger.
Ginger contains constituents with anti-­inflammatory properties that likely contribute
to heart health. Oregano has many antibacterial properties and has been noted to
have high ability to inhibit lipid peroxidation. It is rich in antioxidants and contains
small amounts of vitamins and minerals, such as vitamin K, iron, and manganese.
Rosemary, a herb from an aromatic evergreen Mediterranean shrub, exhibits the
highest ability to inhibit lipid peroxidation of all the herbs. It also contains natural
anti-­inflammatory compounds.

Highlight: Culinary herbs and spices may play a role in the prevention and treat-
ment of many chronic diseases.

159
160 The Mediterranean Way of Eating

These seasonings also may cause adverse health effects, especially in high,
concentrated doses, or they may interact negatively with certain medications.
Nevertheless, herbs and spices sprinkled on foods or in amounts specified in recipes
almost always can be safely consumed. Herbs and spices add unique and interesting
flavors to foods and may reduce the need for additional fat and salt or salt-­containing
seasonings typically used in both cooked and uncooked dishes.

ADDITIONAL INFORMATION ON SELECTED HERBS AND SPICES

WITH POTENTIAL BENEFITS TO HEALTH
Curcumin, the polyphenol in turmeric that gives it its yellow color, has been most
common in Indian curries but can be found now in the cuisine of many other coun-
tries, including some Mediterranean countries. Curcumin has been shown in some
small studies to have anti-­inflammatory, antioxidant, anticarcinogenic, antithrom-
botic, and cardiovascular protective effects. The antioxidant effects of curcumin may
play a role in preventing diabetic cardiovascular complications, while its various other
effects may reduce serum cholesterol levels and possibly protect against the patho-
logical changes that occur with atherosclerosis. In addition, the anti-­inflammatory
effects of curcumin may possibly prevent atrial arrhythmias.
Fenugreek, an aromatic plant, has pleasantly bitter seeds and is native to south-
ern Europe and South Asia. The ground seeds are used to flavor many foods and
are a prime ingredient in curry powder. Some spice blends and teas may contain
fenugreek seeds. Fenugreek has been found to slow the absorption of carbohydrates,
resulting in lower blood glucose levels in some people with diabetes. This glucose-­
lowering ability may be related to the high soluble fiber content of fenugreek seeds.
Fenugreek also may have a possible cholesterol-­lowering effect.
Cinnamon, an ancient spice, is typically used in sweet dishes, but it also comple-
ments savory dishes such as curries and stews. The numerous compounds in cin-
namon, including flavonoids such as proanthocyanins, have been shown to exhibit
antioxidant effects that may help reduce the risk of some chronic diseases. The active
ingredient in cinnamon, which includes the chemical hydroxychalcone, may stimu-
late insulin receptors on cell membranes, which could help move glucose from the
bloodstream into the body’s cells and tissues. Results from some studies suggest
that small amounts of cinnamon may reduce postprandial blood glucose concen-
tration by slowing the rate at which the stomach empties after eating. One study
showed improvement in the glucose concentration and lipid profile of participants
with type 2 diabetes. Other studies, however, found little or no effect of cinnamon on
blood glucose concentration. Also, no major studies have examined an association
between cinnamon and prevention of type 2 diabetes.
Cinnamon use may cause blood glucose to be excessively lowered, resulting in
hypoglycemia. This is a concern mainly in individuals with diabetes who are also
using glucose-­lowering medications or insulin, so blood glucose levels should be
checked frequently when using this spice.
High Consumption of Herbs, Spices, and Garlic 161

Garlic, a bulbous, aromatic herb of the lily family, has been used widely for cen-
turies in many Mediterranean cuisines. It continues to be a highly valued addition to
Mediterranean cuisines, both for the unique flavor it imparts to many dishes as well
as for its possible therapeutic qualities. Allium vegetables, such as garlic, onions,
shallots, leeks, and chives, are high in sulfur compounds, which give them their
distinctive aroma and taste. A sulfur compound in garlic, allicin, is thought to offer
health benefits for diabetes, cardiovascular diseases (CVDs), certain cancers, and
other chronic diseases. In addition to allicin, garlic contains many other compounds
that also may confer positive health effects. Evidence from some studies indicates
that garlic consumption may increase secretion of insulin from B cells in the pan-
creas, as well as play a role in the prevention of obesity. Promising effects of garlic
concerning cardiovascular health have been shown in a number of studies and meta-­
analyses. Findings suggest garlic to be effective in reducing total serum cholesterol
and low-­density lipoprotein (LDL) cholesterol as well as lowering blood pressure.

Highlight: A sulfur compound in garlic, allicin, is thought to offer health benefits for
diabetes, cardiovascular disease (CVDs), certain cancers, and other chronic diseases.

Findings from research, however, are not consistent or sufficiently strong at present
to prove that garlic consumption, whether from food or supplements, provides any of
these major health benefits. Garlic and other allium vegetables, however, likely make
important contributions to plant-­based diets, such as the diverse Mediterranean diets.
Even if consuming garlic on a regular basis does turn out to provide some health
benefits, it may be difficult to determine what an appropriate amount or dose may
be or what form or preparation may confer the most benefits. Garlic supplements
typically contain only some of the potentially beneficial compounds found in natural
garlic, and some supplements do not meet label claims or may even contain con-
taminants. The garlic used in foods, on the other hand, contains a wide variety of
compounds and is available as whole bulbs. Minced or chopped garlic may also be
purchased in glass containers mixed with water or olive oil. Garlic products high in
sodium, such as garlic salt, are best avoided.
Green tea, while not part of most traditional Mediterranean diets, can fit well into
this way of eating as it is rich in polyphenols and antioxidant activity. These plant
compounds may support cardiovascular health by helping to prevent capillary fra-
gility, maintain healthy cholesterol levels, protect endothelial function, and inhibit
platelet aggregation. Findings from a number of studies suggest that drinking green
tea is associated with reduced CVD risk as well as reduced CVD mortality. The
flavonoids (i.e., an important group of plant antioxidants) in green tea may be more
potent than the antioxidants in black tea because green tea undergoes little or no
oxidation, compared to black tea, which undergoes more processing. Black tea and
herbal teas, however, likely contain certain phytochemicals that also may be found
to offer benefits to health.
162 The Mediterranean Way of Eating

BOTTOM LINE
Herbs, spices, and garlic, commonly used in Mediterranean and other cuisines, con-
tain a wide array of phytochemical compounds that may play a role in the treatment
and prevention of many chronic diseases. Improved health outcomes from consum-
ing these plant foods, however, have not been proven as yet in large, randomized con-
trolled trials (RCTs). Nevertheless, including a variety of herbs, spices, and garlic in
daily meals will enhance the flavor of foods, reduce the need for additional salt, and
contribute to the pleasure of eating. In general, it is safer and healthier to consume
these unique seasonings in food rather than taking supplements unless prescribed by
a physician.