Eating healthy doesn't mean you have to sacrifice flavor: With the right seasonings, you can take any meal from bland to delicious.
Herbs and spices are some of the plants commonly used to flavour food, and many of them also provide nutrients that are beneficial to our health.
We asked nutritionists about the healthiest ways to season food and which herbs and spices are the healthiest.
How to season your food healthily
“Many herbs and spices are naturally healthy and great for adding strong flavor to foods,” says Natalie Rizzo, R.D., registered dietitian and nutrition editor at TODAY.com. They can add flavor to your food without adding calories, sugar, salt, fat, or additives, she adds.
Salt adds flavor, and while our bodies need some sodium to function, too much can be harmful: According to the Centers for Disease Control and Prevention, consuming too much sodium can increase high blood pressure and increase the risk of heart disease and stroke.
The Dietary Guidelines for Americans recommends that adults limit their sodium intake to less than 2,300 milligrams per day, the equivalent of one teaspoon of salt, but most Americans consume much more than that, according to the CDC.
Using spices and herbs is a way to enhance the flavor of your food without adding extra salt or sugar, Rizzo points out.
What is the healthiest condiment?
Many herbs and spices contain vitamins, minerals, and antioxidants. “They add flavor without any unnecessary additives; just a little bit of seasoning goes a long way,” says Rizzo.
We asked experts to share their favorite herbs and spices with powerful health benefits.
turmeric
Both experts TODAY.com spoke to named turmeric, a golden-yellow spice extracted from the root of a plant that's popular among nutritionists for spicing up curries, soups and meat and vegetable dishes, as the healthiest seasoning.
Turmeric adds a rich, complex flavor to foods and has antioxidant and anti-inflammatory properties, Rizzo adds, and turmeric's beneficial properties are due to the active compound, curcumin.
Traditionally, turmeric has been used in Ayurvedic and other traditional medicines in India and East Asia, and today it's also sold as a supplement for a variety of conditions, including arthritis, according to the National Institutes of Health's Center for Complementary and Integrative Health.
Julia Zumpano, a registered dietitian at the Cleveland Clinic's Center for Human Nutrition, told TODAY.com that turmeric and curcumin have been shown to help reduce joint swelling and pain.
“There's a ton of research on turmeric's ability to reduce inflammation, specifically its potential benefits for joint health and brain health,” Rizzo says, though he adds that much of the research has been on high doses of turmeric and curcumin, which are often taken in supplement form.
“The amount of turmeric that most people use in their cooking may not provide the same health benefits as a supplement, but it's still a healthy and delicious seasoning,” Rizzo says.
Other Top Healthy Condiments
Ginger
Whether fresh or powdered, ginger is a powerful, aromatic spice that adds delicious flavor to sweet and savory dishes. According to the NCCIH, ginger has been used for thousands of years to flavor foods and as a remedy in traditional Chinese medicine.
Ginger and its active compounds, including gingerol, have been shown to provide a variety of digestive benefits.
Ginger is often used to treat nausea, Rizzo said, and studies have shown it can also help increase motility and gastric emptying, reduce bloating and gas, and ease stomach pain, TODAY.com previously reported.
Active ingredients in ginger have anti-inflammatory properties, and some studies suggest that ginger may be effective against menstrual pain, according to the NCCIH.
As with turmeric, many of the studies on ginger's health benefits have tested much higher doses of the supplement, but it's clear that ginger can be a tasty and healthy way to flavor your food.
“Ginger seasoning is very powerful and adds a strong flavor to dishes. Because it has such a strong flavor, it may help you cut back on salt in recipes,” says Rizzo.
garlic
Garlic is an herb-like bulbous vegetable in the onion family that can be used raw or powdered. Raw garlic is often described as having a pungent flavor, while cooked garlic has a buttery, nutty flavor. Garlic is an excellent addition to any dish.
Garlic and its active compounds, including allicin, have many potential health benefits: Garlic has antioxidant and antibacterial properties, Zumpano points out.
“Garlic boosts the immune system, supports heart health, and has beneficial effects on blood vessels and arteries,” says Zumpano. There's evidence that garlic can help lower cholesterol levels and blood pressure, according to the NCCIH, and studies have shown that garlic may lower the risk of stomach cancer.
Garlic is a delicious and healthy way to season foods, adding extra flavor without adding salt. “Certain spices, including garlic, can irritate the intestines, so be careful if you have sensitivities,” says Zumpano.
cinnamon
Cinnamon is a rich, complex spice that comes from the bark of the cinnamon tree and has been used for culinary and health purposes for centuries, according to the NCCIH.
You can find dried whole cinnamon sticks or ground cinnamon into a powder at your grocery store.
Recommendation
Experts say cinnamon and its compounds have a variety of health benefits, including antioxidant and anti-inflammatory properties. “It also has antibacterial properties,” Rizzo says.
According to the NCCIH, research results on cinnamon for certain conditions like diabetes are mixed, but there is some evidence that it may lower blood sugar levels and improve insulin resistance.
Cinnamon can enhance the flavor of sweet and savory foods. “Cinnamon is a great spice for cutting back on added sugar,” adds Rizzo.
basil
Basil is a healthy, aromatic herb that is rich in flavor and nutrients. There are many varieties of basil that can be used fresh or dried to enhance the flavor of many foods.
Basil is rich in vitamin K, which helps strengthen bones and promote blood clotting, says Zumpano. The leafy green herb is also packed with antioxidants, which may help protect cells from the damage caused by free radicals and the health problems they can cause, according to the Cleveland Clinic.
Research shows that basil may have positive effects on blood sugar control, vascular health, cholesterol, immune health and cognition, Zumpano adds.
Besides basil, there are many other nutritious and flavorful herbs you can use to flavor your food, Rizzo points out, including rosemary, thyme, parsley, coriander, and sage.
Unhealthy Condiments to Limit or Avoid
“Be wary of prepackaged seasoning blends,” says Zumpano, and experts recommend always reading the nutrition facts label and ingredients list.
“Be wary of condiments that list sugar or salt as the first ingredient, and also pay attention to the amount of sodium and sugar per serving of the condiment,” Rizzo says.
Seafood seasoning, Creole seasoning, Cajun seasoning, chili seasoning and taco seasoning blends tend to be high in sodium, experts say, but that varies by brand. Many products list salt as the first ingredient, and some contain more than 300 milligrams of sodium per serving, about 13% of your recommended daily intake, Rizzo says.
Prepackaged condiments and spice mixes that contain sodium may be fine for healthy people to consume in moderation, but experts say that sodium intake can easily exceed 2,300 milligrams.
A serving of a spice blend is typically a quarter teaspoon. “If you're normally adding a teaspoon or two to your meals, you should probably cut back,” says Rizzo.
“If you have high blood pressure, kidney disease, or heart failure, you may need to limit your salt intake and also limit condiments that contain salt,” says Zumpano. If in doubt, always ask your doctor.
“If you have diabetes, prediabetes, insulin resistance, obesity, or impaired fasting glucose, you should watch your sugar intake and limit your condiments with added sugars,” Zumpano says.
Experts recommend choosing low-sodium or no-sodium seasonings when possible, and encourage making your own spice blends at home to control ingredients.
