Can spices improve your health? | Kanchan Koya and Professor Tim Spector
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- čas přidán 31. 05. 2024
- Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills.
Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice.
In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose.
Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Intro
00:10 - Topic introduction
01:19 - Quickfire questions
02:20 - What is a spice
04:38 - How did Kanchan’s passion for spices begin?
07:16 - What do we know about how spices affect our health?
13:16 - The latest science on spices
18:56 - Which spices are best?
26:52 - How to start using spices?
30:10 - Hacks to start using spices for the best health benefits possible
33:19 - Quality of spice
38:00 - Storage of spices
39:53 - Summary
40:55 - Goodbyes
41:55 - Outro
Episode transcripts are available here: joinzoe.com/our-studies
Read ZOE’s PREDICT Studies here: joinzoe.com/our-studies
Know more about the 5 spices you should embrace here: www.spicespicebaby.com/5-spic...
Follow Kanchan: / chiefspicemama
Follow ZOE on Instagram: / zoe
This podcast was produced by Fascinate Productions. - Věda a technologie
I have suffered from rheumatoid arthritis for 8 years. In recent years I have woken up each morning with 'paddle hands' where they were rigid and I had to manipulate them to make them move. They were stiff and painful during each day. I then heard your comments on Turmeric and black pepper, so I bought a two month supply and took three tablets in the afternoon. The very next day I woke up with free moving hands. After 14 days of having no pain the lumps on the joints had reduced to half their normal size. Two months later I have had no pain and free movement, so thanks for the information that has changed my life.
Such a beautiful, encouraging testimony. I sincerely hope all those who need the added help, will see your comment.
All the best, as you continue to enjoy improved health ✨
Wow just amazing.
FYI if you take the Black pepper, turmeric, and a fat together it furthers the sbsorption. Ie-. Coconut milk is common(golden milk)
Wow thank you I have the same thing and i will try too
What tablets were they? I need them.
I'm chinese and we also have an obsession with spices. In chinese culture, there's similar beliefs about the power of spices.
This video has taken my spice knowledge to a whole new level. Thank you. For 7 years I have used spices regularly and notice my arthritic hips no longer hurt. Also my inflammation markers every month in my blood test are normal. (CLL patient). My friends 'creak' but not me!!
Great video. 20 years ago I had chronic fatigue. NHS offered me nothing and I worked freelance, no sick pay, so in desperation I saw an Ayurvedic doctor who prescribed a plant based diet with lots of spices. What a difference! I immediately stopped bloating after every meal. I now have a dedicated spice drawer, but whole spices and grind them in a special coffee grinder. I find bland heavy British food heavy and indigestible and it’s hardly surprising the effect it has on health. I’ve tried to avoid processed food since CFS and learned to cook quick simple plant based meals.
Ditto - I am surprised that Tim Spector and team have not mentioned Ayurveda the science of life and healthy living. Ayurveda has ancient origins and has many scientific studies proving preventive and reversing diseases properties of spices and plant based diet. I too consult a Ayurvedic doctor and as a result I am in remission of my type 2 diabetes and coming off blood pressure and cholesterol medications. I implore Zoe to look into Ayurveda and work in partner ship. I too would be very interested in participating in any spices studies 🙏🏾
Do you have recommendations on finding whole spices that are clean, well sourced?
Have you noticed any improvement with the CFS after you changed your diet?
@@inestorres5811 Yes, slices helped with digestion. But the biggest change was after I did the Zoe programme, realised that a lot of fatigue came from blood sugar spikes. Since I followed a low-carb diet it’s been life-changing. I no longer ‘crash’ in the afternoon, sometimes needing to go to bed. I have more energy now than I did 10-15 years ago - and I’ll be 70 next month.
‘Slices’ should read ‘spices’
You can also add spices to your morning coffee. Personally I use ground cinnamon or alternatively Cayenne pepper for heat. I'm not sure it counts as a spice but Cocoa powder also goes very well with coffee.
Very good. I add them to my green tea, cocoa, coffee, and all my foods. The "heat" types are known as thermogenic, they increase fat-calorie burning, metabolism, and elimination of toxins.
I often add a little cocoa and cinnamon to my green tea too - I think it tastes much nicer with this
That's a great idea!
I like to add ginger root to my green tea. Learnt it from an Afghan refugee. I love ginger, and find it does help 'ginger' me up! I have longstanding "intermittent ME" diagnosis.
I grind some nutmeg into my coffee 😊
Tumeric with black pepper as a combo for antiinflammatory properties (expose to fat +heat, maybe with oil before cooking), true cinnamon (find online) for blood sugar regulation (not sugary cinnamon rolls :)), sumac (purple) - antiinflammatory effect, ginger - to help your digestion and nausea. Play with your foods and spice them up : Oatmeals, avocado toasts, fruits, yogurts, soups, coffee. Find better quality spices (single origin spices are more potent) or make your own. Store away from heat and light, in airsealed containers. Thank you 💕 😊 I Ve learned something really helpful!
Great summary of what the video told us!
I've been putting freshly ground black pepper, ginger powder, Turmeric powder, cummin powder and Cayenne pepper in the bottom of my fine bone China mug. I eat a teaspoon of certified organic coconut oil first to break my nightly fast. I have a pot of both green tea and stinging nettle root. I don't quite fill my mug of spices with the hot tea, I wait until it has cooled sufficiently, then I top it up which stirs the spices then drink. I continue in this way until all the spices are swallowed. I've not measured my teapot but I suspect it holds four to six cups. I boil the root with water in a dedicated stainless steel sauspan with a glass lid that I pour into the pottery tea pot ontop of a teaspoon of green tea leaves which I only empty from the tea pot once a week I add the teaspoon of the root to all the previous teaspoons of root to the sauce pan that I keep in the fridge for more than a month at a time between refreshing. The coconut oil helps with the uptake of the fat soluble nutrients and the heat of the boiled water activates the various nutrients as mentioned. My hair growth has exceedingly greatly improved not in terms of length but rather actual number hair follicles working. Also, I've had diagnosed returned bladder cancer for well over two years with suspected metastasised head cancer for seven years with no treatment and am still alive and seemingly quite well. I consume a lot of liquid intake by 10am so as not to have to get up to go to the toilet five times a night. Aside from the pot of tea, I consume a kilo container of all certified organic 350grams plain yoghurt with berries, Flax/linseed, coconut flakes topped up with non certified organic cold pressed fruit juices, such as pomegranate, watermelon, apple, berries, banana etc. 🧡💛🧡😇🙏🇦🇺🧡💛🧡🌼🕊️
We in India cannot do without our spices. They make our good taste super.
Overloading on turmeric during Covid caused a lot of blood thinning and clotting problems
I don't understand. Blood thinning and blood clotting are opposite reactions.
@@makeadifference4all , yes, exactly. Blood thinning caused problems in clotting of blood, I.e. too much bleeding.
On a low sodium diet spices and herbs take on special significance. I make dishes that have over 1/4 cup of a mix of different herbs and spices, and feel it is much better than relying on salt to flavour our food.
Excellent video. I’ve consumed spices all my life because of their flavour and their tendency to make me “ fell good”. Now I see scientific foundation to my view that we all need listen to “what your body tells you”.
Count me in on this health study. I already knew the benefits of herbs and spices, but it's nice to have it validated 😊
The lady has a great knowledge... awesome 👏
It’s a definite yes from me for the spice study, although I’m a little worried about the heavy metals & fraud around some spices & how do we try to avoid these?
I don't cook often (once, sometimes twice a week), but I do like to use spices and herbs. Most useful tip for me was to add them at the beginning of cooking, thereby gaining most benefit. Thank you. I especially use turmeric to help stave off dementia, something from which both my parents experienced.
Yep, to the spice mix trial.As Kanchan said, 'Count me in'.
I have Staghorn Sumac growing on my land and have been eating the berries in late August when they are ripe. This type of Sumac grows wild in many places in Maine.
A really interesting episode. I've been adding garam masala to everything (omelettes, stews, salads, scrambled eggs etc.) for years. And THANK YOU for not calling turmeric "chewmeric". 😁
This was a great video! I completed a past class on "Spices (Herbs) as Natural Medicines" by an instructor with 4 doctoral degrees and was blown away. This class forever changed my life for the good! I have never gone a day without consuming them since then.
That sounds like a fabulous course. Is it still available anywhere?
At the beginning of the podcast when the menopause was mentioned I hoped Kanchan would refer to the data on the spice Fenugreek. Perhaps this can be a topic for be the future.
You can make a wonderful drink with hot water, coconut oil, cinnamon, nutmeg, and cocoa powder. Quite tasty and full of nutrients.
Really enjoyed listening to Kanchan Koya! Interesting and informative interview. Her recipes are delicious, too! This week I tried her Masala Tomato Soup recipe - I loved it and my husband said it was the best soup I’ve made! 🙌
Loved Kanchan explation
So interesting, I already use the mentioned spices in my diet, but will expand their uses. I would be very interested in joining in a study to test whichever spices you decide upon. Apart from the obvious health advantages, they make our good do much more interesting & tasty! Thank you all for your time. 😊
Thank you for sharing such an enlightening subject, one that is close to my heart. I too grew up with a Mother who used copious amounts of Spices to our meals, as do I (though I’ve been a bit lazy of late); but after listening to your Podcast & guests; I will most certainly start using my newly purchased Massla Dabba & Spices. Thank you, and I look forward to other Podcasts that help inflammation…
As a practicing doctor, when I moved to U.K. from India. I observed a significant increase in inflammatory bowel disease compared to more infectious bowel diseases in India.
Could this be because of difference in dietary habits and components or higher prevalence of food related infections. Who knows!!
I have been adding spices to my diet for years.
Thank u,great video.👍🥰🙏👌💞
Thank. You very much for the continuous quality content creations. Looking forward to the 1mil sub in the near future!
I tried a combination of 1 small pinch each of cardamom, turmeric, ginger, cinnamon, cumin and coriander mixed in 2 tsp plain Joghurt once a day as it was supposed to help with inflammation issues in my knee. After 4 days I broke out in a very itchy rash from top of chest to thighs. The doctor prescribed antihistamines of which I took the max dose. After 5 days the rash eventually started disappearing. I won’t be repeating this!
As its the season in the UK for apples I've been doing baked apples.. Cored cooking apple.. Make the cored hole bigger I put in a little brown sugar a few sultanas, almonds, pinch of cinnamon pinch of ginger small pat of proper butter on the top squeeze of lemon juice stand in a dish with a quarter of a cup of boiling water and bake for 30 mins serve with dollop Greek yoghurt 😋
Hi Karen, I love cooked apples, and they are so delicious with spice esp. Cinnamon.ginger is also great . Do you have a recipe?
That sounds delicious. I would guess you could also add nutmeg, cloves, and allspice--the classic pumpkin pie" spices that go so well together in winter desserts.
Thanks this was very interesting to listen to.
I learnt today from you about single origin spices. Thankyou so much. I will gradually replace my spices as much as possible with these. I make flatbreads from coconut flour, millet flour or ground flax seed. I always put various spices and plant seeds in; the breads taste wonderful and must be very healthy.
Very inspiring thanks
Thank you for an excellent podcast once again. Very impressed with your guest Kanchan with her knowledge of the subject and wonderful articulacy,
Very interesting. I'm going to try to add more herbs and spices to my diet. The five starter suggestions is a good starting point. Thanks everyone 😊
For a non-Indian spice mix, just think of Simon and Garfunkel. Parsley, Sage, Rosmary and Thyme. All four of these spices are medicinal. They make a nice chicken soup and stews. When I'm sick, I call it my Simon and Garfunkel chicken soup!
I've always considered those to be herbs and not spices. 🤔
Thank you
........ and a definite yes from me, count me in to any spice study. Brilliant stuff!
Interesting topic a good way to improve health and treat illness.
So very interesting as always. I've learnt so much from listening to these podcasts.Thank as always
Brilliant! Fantastic advice! Cheers Zoe.
Excellent !!!!
Fantastic!
This is excellent!
For high polyphenol benefits, I mix green tea, non-alkalized cocoa, and coffee with cardamon, cayenne, and other spices at hand.
only 4 of 5 spices were mentioned, with some mishaps
1. tumeric with black pepper (the addition of fat and steep with heat for absorption was only mentioned later (which, not mentioned, is a similar process with saffron in milk, also used in east cuisine))
2. ceylon cinnamon over commonly commercialized cassia cinnamon (other cinnamons were not mentioned)
3. sumac
4. ginger (said as 5 but only the 4th mentioned???)
I’ve been taking a turmeric with black pepper supplement for a couple of years. I find it helps me breath better at night as have a dust allergy. If I don’t take it for a few days all the symptoms are back again. I probably take more than I could get from a pure dietary source easily. I have been able to stop taking antihistamines daily. As another poster mentioned, you can’t take a lot if you’re on a blood thinner as it does thin blood. I definitely bruise more now and doing the Zoe blood prick test was probably too easy. Possibly should stop taking before surgery. I’ve mentioned this to health professionals before who haven’t taken it seriously unfortunately.
The Mayo clinic has a great section on herbs and natural plant remedies, effects, side effects and cautions.
I eat plant based these days, but one aspect of that is a lot of rice and beans. To give variety to those foods, I use spices... and sometimes in the cooking water for the whole time. I know there are health benefits to spices, but I use them for flavor more than anything else. Also, I live all over Europe and often I find the best selection and price for spices in North African shops in the immigrant neighborhoods. There are also a number of health food stores that sell rice, beans, and spice varieties at bulk prices.
I see no particular positive enhancement from spices. So what is the answer.
At this point, I am taking four of the beneficial spices that Kanchan mentions, on a daily basis. The only one I have no experience with is sumac, so I will look into it. Thanks for the great info on this channel.
Tergoulle is a rice and cinnamon desert in Normandy. Introduced, I think, in the 17th century when there was a famine. The authorities introduced rice to make up for the lack of crops. People didn’t know what to do with it so recipes were posted. As it was made in a terrine and stuck to your gob it became known as Tergoulle.
Fresh turmeric root is easy to find now, and can be grown (like ginger root) in the greenhouse or on a sunny windowsill, to keep the cost down.
Same with herbs - I grow bay, rosemary, thyme, sage, mint, basil and garlic (no mention of garlic, so I'm hoping it is good for me).
I will definitely be trying sumac. What I have read suggests that it should be added near or at the end of cooking, is that your recommendation?
What about cinnamon sprinkled on a ripe banana on sourdough toast with some dried fruit?
It’s absolutely fine but be sure it’s Cinnamon and not Cassia as Cassia can be toxic since in raw form.
Only ceylon form.
@@yogiyogesh815
How to tell the difference ?
I buy ground cinnamon at supermarkets.
@@margaretsearle5173 Please check on the package to see the origin (county) of the product.
@@margaretsearle5173 : Walmart does carry Ceylon cinnamon, but it must come from Sri Lanka..or buy online
Terrific. Thanks for reminding me of 'soo-mak', yes it does have a great purple colour.
Warm rice, added souce: 1 spoon of cinammon, 1 spoon of sugar (or smth sweet), half glass od cream (not very fatty), my favourit dishes from tke childhood
Great video...👍
A couple that works very well: turmeric with black pepper. The black pepper helps in the uptake of the curcumins in the digestif tract.
One of my favourite ways to eat spice is to dunk bits of good bread into extra virgin olive oil with a small amount of red wine vinegar and then dunk this into a heap of different dukkahs.
What a great idea - I often fo the bread & oil just because it's yummy, never thought to add spices - will start this weekend!!!
Learnt more as this interview became more relaxed.
Just added cayenne to my black coffee…amazing! Thanks for all this info :))
Up to 20 years ago pancreatic cancer was rare. Now it is much more common. I wonder if a dietary change is linked. I don’t consider spices normal food. They can cause gastritis and irritate the intestine. I only take prescribed medicines/drugs. I don’t ascribe dramatic qualities to individual foodstuffs until backed by good evidence.
Why do you think that spices are not "normal food"? People around the world have been cooking with spices for millenia.
As an Iranian I eat a lot of turmeric, cinnamon and sumac so yeah! I need to add ginger and chilli now. But what about saffron? Iranians say it's an antidepressant. Any research on that?
I don’t use turmeric in cooking but do take a supplement in capsule form. Surely you’d have to eat a lot of turmeric to get the benefits.
Speculaas spice is amazing added to breakfast porridge.
5 Tbsp cinnamon
1 tsp ground nutmeg
1 tsp ground cloves
1/2 tsp ground aniseed
1/2 tsp white pepper
1/2 tsp ground coriander seed
1/2 tsp ground ginger
1/2 tsp ground cardamom
1/2 tsp ground mace
Are organic spices sufficient for quality over the supermarket brands?
I sometimes add turmeric powder and cinnamon to my coffee and keto cereal
I love spices but I have some strange sensitivity to them. I always get rush on my skin when I eat too much cinnamon, kari or turmeric or even dried basil. Those spices should help with inflammation but it seems like it promote inflammation in me 😢 Any advices?
Put cinnamon bark, cumin seeds, black pepper corns, cardamon, cloves in water when making rice.
I started developing arthritis in my knees that made walking up stairs and cycling uncomfortable. I then started adding turmeric to my food and after one meal containing turmeric with black pepper I feel an improvement and after a week the discomfort mostly was gone. When I'm on holiday I usually bring turmeric pills as after a week of not adding it to my food then discomforts return. I've also started grinding seads and adding it to my food to increase omega 3 intake and I have the impression it helps too but if so the effect is more gradual. I do wonder if I should cut certain inflationary foods out by I do enjoy crisps etc so managing my diet with spice hacks is preferable to me!
Important to restrict sugars and carbs. No need to cut completely if they are your comfort foods. It seems to me that being joyful also helps to fight inflammation 😀
There was a bbc “food is medicine” years ago. Took a young person with uncontrolled rheumatoid arthritis. Removed red meat & highly processed carbs. Result, pain less & the biomarker for inflammation down.
@@beaniebud8829 : I enjoy a sinfully delightful cup of bullet coffee... I am good otherwise. What is life if I can not enjoy that one cup a day 🤔
I wish u would stop interrupting the speaker! So frustrating! Stop it so we can hear her 'full' opinions n thoughts!
You keep cutting in mid sentence!
Count me in on the study!
I already take 5+ spices daily... But would be happy to add more.
Cacao, cinnamon, cayenne pepper, ginger and tumeric go into my daily smoothie 😊
Along with herbs, spinach, fruit.
Very general discussion, most asians know about the benefits of their spices.
I was on methotrexate then HCQS to treat rheumatoid arthritis. Started to have a weakened sphincter muscle between the stomach and esophagus. Food and drink would just roll up from my stomach. Dr. said it was a side effect of the HCQS. Asked to be weaned off the medication. Was told that I would be crippled within 10 years if the medication was stopped. Decided to take my chances and started to include these spices in my daily diet. Also restricted starches and eliminated sugar. This was 21 years ago. No symptoms of rheumatoid arthritis unless I consume too much wine. Do not drink any other alcohol. When I share this with others they would rather think that I never had the condition in the first place than to try the lifestyle change. Oh yes in terms of lifestyle the diet was coupled with moving out of the city, stressless living and daily yoga which I easily maintain to date.
I'd love to take part in the spices experiment 🙂
Hi, great podcast as usual, they are all fantastic, keep up the great work👍. One question I have, do you have any recommendations, websites or links where I can purchase healthier or rather the spices with more polyphenols, as I tend to just purchase from the supermarket and I want to spice up my life a little more😊?
I renew the question!
Would love to be part of your spice study Am just at beginning of learning how to use them in my diet A friend has CKD, HBP & type 2 diabetes dispite being a lean muscular road cyclist who exercises every day They are struggling to know what to eat Could spices and herbs be safe for them & possibly help their health? Thanks
i suggest all , to eat spices/herbs after some cooking
Reakky enjoyed tis episode. I am a regular spice user and would lob=ve to be involved in any trial.
Is there much difference by using fresh spices vs dried ground spices?
Is there any solution to numbness and lose of sensation? Relation to food 🥘 vitamin food supplements?
Hi,
I'm trying to get 30 plant-based foods every week. So far, I'm struggling to get over 24, but that'll come (I'm only two weeks in).
From what I understand a portion of fruit/veg/seed = 1 point, but a spice is only worth a 1/4 of a point. Is this correct? If so, does that mean that I can only use that spice once in the week to achieve a point?
For example; if I use black pepper on Monday I get 0.25. If I then use black pepper on Tuesday does that mean I don't get any more points, or does that add on to the 0.25 from Monday?
Hope this makes sense!
Thanks
Thank you for the 5 spices important
The best type of spice girl 👍🏻
Amazing ! Big thanks 🙏
I'd join a study involving the use of spices. Count me in.
So Cylon cinnamon is better?
Coumarin/coumadin reduces blood clotting, sumac also has some B12., 10 mg per kilo.
Would like to see helpful research presentation for healthy gut for those if us who have difficulties with gluten or gluten containing cereal intolerances including oats. There's so much where some have a gluten free diet but it's not enough to relieve all symptoms and promote full health.
Moderate and mild spiced food and drink yes but not overly spiced
Count me in on the spice study 😊
@28:08 Closed Captions disappeared. Please fix.
Can anyone tell me
- are dried herbs and spices beneficial - or must they be fresh? I would LOVE to know the answer to this please?
My opinion is that they need not be fresh to be beneficial. However, if you have herbs and spices that have been sitting around in your kitchen cupboard for 3, 4, or 5 years, you might consider throwing those out and replacing them.
Yiu mentioned that turmeric needs black pepper because it is cleared quickly by the liver. I have fatty liver and a chemist suggested thst maybe taking turmeric could harm my liver - is this possibility true?
Amazing that so many Indian people are unhealthy, considering the amount of spice they consume.
Covid was higher in the Asian communities.
I have been having a blend of 12 spices on my yogurt every day for the last 5 years and l'm now healthier and fitter than ever before :) and will now be adding sumac thank you
May I ask what 12 you are using with your yogurt?
apologies for the delay the spices are cinnamon ,cloves, all spice, anise, cardamon, nutmeg, coriander, cumin, black cumin/ nigella seeds, ginger, tumeric and a pinch of black pepper🙂
@@penelopepaull8629 No apology needed very kind of you to let me know. That sounds like a great mix, I will need to add to mine, that sounds great.
I don't know why I've never added spices to my morning yogurt, even though I've had raita and other Indian or Middle Eastern spiced yogurt dishes. Thanks for the idea.
Can you use cayean pepper in your food also
How can we test the spices we purchase for heavy metal contamination. For example, there are many credible reports that turmeric, oregano are contaminated with serious levels of lead. I've contacted some of the companies I regularly buy from and they either don't respond or say they haven't done any testing. Can we test at home? It seems that the purity of spices and teas should be viewed just as suspect as supplements unfortunately.
test it at a local lab
Would love to join this study if and when it happens :-)
I buy cardamom seeds and pop in a dedicated pepper grinder. Grind on to hot chocolate coffee tea porridge fruit etc. So easy.
Well,obviously that is easy. But does it give you any health benefits? Any small child can operate a grinder😅
@@gerrypippin2263 we’re you aware of how rude your response was?
grinding your own spices gives you greatly enhanced flavor.
You're not going to part me with my Boysenberry Ice-cream 😁. I've also used crystalised ginger before and I find it helps, not cures, nausea, in my case caused by car sickeness on the windy New Zealand roads
I don’t use spices at all - but I would take part in any studies, on how using them could change my health.
Forgot to say I live in the U.K.