What are some good spices and oils for Indian diabetes diet?
In an Indian diet for diabetes, choosing the right spices and oils can enhance flavor while supporting blood sugar control. Spices like turmeric, cinnamon, and fenugreek have properties that may help regulate glucose levels. For cooking oils, opt for healthier options such as olive oil, mustard oil, or coconut oil in moderation. These choices not only add taste to your meals but also contribute to better diabetes management by supporting heart health and reducing inflammation. Here are some options for spices and oils for Indian diabetes diet ranked.
1
Olive Oil
432
146
Olive oil is heart-healthy, rich in monounsaturated fats and antioxidants. For Indian cooking, it’s best to use extra-light or refined olive oil for higher heat methods, while extra-virgin olive oil is ideal for drizzling or low-heat cooking to preserve its nutrients.
2
Peanut Oil (in moderation)
453
172
Peanut oil has a high smoke point, making it suitable for deep-frying and stir-frying in Indian cuisine. It contains monounsaturated fats and some vitamin E, but it’s still calorie-dense. Using it in moderation helps balance overall fat intake.
3
Turmeric
384
106
A bright yellow spice that’s fundamental in Indian cuisine. Curcumin, the active ingredient, is known for its potent anti-inflammatory and antioxidant properties. Turmeric is believed to support immune function, improve skin health, and aid in digestion. Often used in curries, lentils, and even golden milk (haldi doodh).
4
Almond Oil (for cooking or drizzling)
416
143
Almond oil is light and has a slightly sweet, nutty flavor. High in vitamin E and healthy fats, it’s good for skin and hair health. It can be used for cooking at moderate temperatures or as a finishing drizzle to retain its nutritional benefits.
5
Ajwain (Carom Seeds)
342
90
Ajwain seeds have a strong, thyme-like flavor. They’re commonly used in parathas, pakoras, and savory snacks. Known for their carminative properties, ajwain helps with digestion, relieves bloating, and may help alleviate stomach discomfort.
6
Mustard Seeds
397
149
Mustard seeds (black or brown) are often used for tempering in South Indian dishes like sambar, rasam, and chutneys. When they sizzle in hot oil, they release a pungent, nutty flavor. Mustard seeds can help boost metabolism, aid digestion, and add a distinct aroma to dishes.
7
Fenugreek Seeds (Methi)
336
90
Fenugreek seeds have a slightly bitter, nutty flavor. Used in tempering for dals and vegetables, or ground into spice blends. They are reputed to help regulate blood sugar levels, aid digestion, and support lactation. Fenugreek leaves (fresh or dried) are also used in various dishes for added aroma and flavor.
8
Cumin Seeds
373
132
Cumin seeds have a warm, earthy, and slightly nutty flavor. They’re widely used in Indian cooking, either whole in tempering or ground into spice blends. Cumin aids in digestion, can help reduce gas, and is a good source of iron.
9
Cinnamon
424
198
Cinnamon provides a warm, sweet, and woody flavor to both sweet and savory dishes. In Indian cuisine, it’s used in biryanis, curries, and desserts. Cinnamon is associated with regulating blood sugar levels, supporting healthy digestion, and offering antioxidant benefits.
10
Basil Leaves
393
178
Holy basil (Tulsi) is revered in Ayurvedic medicine for its anti-inflammatory, antioxidant, and immunity-boosting properties. Though sweet basil is also used in some fusion Indian dishes, holy basil (Tulsi) is more common in traditional remedies, teas, and herbal concoctions to support respiratory health and reduce stress.
11
Curry Leaves
398
185
Curry leaves have a distinct, aromatic flavor and are a staple in South Indian cooking. They’re used in tempering for dals, curries, and chutneys. Curry leaves are rich in antioxidants and vitamins, and they’re thought to help regulate cholesterol and support healthy hair and skin.
12
Cloves
350
145
Cloves have a strong, pungent, and slightly sweet flavor. They’re used in spice blends (like garam masala) and whole in curries or biryanis. Known for their antimicrobial and anti-inflammatory properties, cloves can also help freshen breath and aid digestion.
13
Mustard Oil (in moderation)
310
111
Mustard oil has a strong, pungent flavor and a high smoke point, making it suitable for high-heat cooking (frying, sautéing). It’s rich in monounsaturated and polyunsaturated fats, but should be used in moderation due to its erucic acid content. Traditionally popular in North and East Indian cuisines.
14
Coriander
291
96
Coriander is used in multiple forms—whole seeds, ground powder, and fresh leaves (cilantro). The seeds/powder have a warm, citrusy flavor, while the leaves add a fresh, herby taste. Coriander helps in digestion and may aid in detoxification.
15
Ghee (in small amounts)
253
80
Ghee is clarified butter with a rich, nutty flavor. Traditionally used in Indian cuisine for its taste and aroma. It has a high smoke point and contains fat-soluble vitamins (A, D, E, K). Ghee is easier to digest than regular butter due to the removal of milk solids, but it should still be consumed in small amounts due to its saturated fat content.
16
Mint Leaves
238
71
Mint leaves offer a cool, refreshing flavor to chutneys, raitas, and beverages like mint lassi. Known for aiding digestion and relieving indigestion, mint also has a calming effect on the stomach. It’s high in antioxidants and can help freshen breath naturally.
17
Bay Leaves
257
92
Bay leaves impart a subtle, slightly sweet and earthy flavor to dishes like biryanis, curries, and soups. They’re believed to aid digestion and may help relieve bloating. Typically removed before serving due to their tough texture.
18
Coconut Oil (in moderation)
315
155
Coconut oil is frequently used in South Indian cooking, imparting a distinct flavor and aroma to dishes. It contains medium-chain triglycerides (MCTs), which can be quickly metabolized for energy. However, it’s also high in saturated fat, so it’s best used in moderation.
19
Black Pepper
289
135
Black pepper is known as the “King of Spices” due to its widespread use. It has a sharp, pungent flavor and is rich in piperine, a compound that enhances the absorption of other nutrients. It stimulates the taste buds, aiding in digestion, and is often used in soups, curries, and spice blends.
20
Asafoetida (Hing)
117
40
A pungent, sulfurous-smelling spice often used in Indian tempering (tadka). Despite its strong smell, it mellows upon cooking to impart a savory, umami-like flavor. Asafoetida is believed to help reduce gas and bloating, support digestion, and can act as an antimicrobial agent.
21
Garlic
129
58
Garlic offers a strong, pungent flavor that mellows and sweetens upon cooking. It’s commonly used in tadkas, curries, and spice pastes. Garlic has antibacterial and anti-inflammatory effects and is often associated with supporting heart health and boosting immunity.
22
Ginger
110
52
A staple in Indian cooking, ginger has a spicy, aromatic flavor. It’s used fresh, dried, or as a paste in curries, teas (masala chai), and marinades. Ginger is known for its anti-inflammatory, antioxidant, and digestive properties, helping with nausea and improving gut health.
23
Sesame Oil (in moderation)
69
27
Sesame oil has a distinctive nutty aroma and flavor, used in some South Indian and fusion dishes. Rich in antioxidants (sesamol, sesamin) and healthy fats, it supports heart health. Best used in moderation for tempering or light stir-frying due to its medium-high smoke point.