Flavoring Foods - The Benefits of Herbs & Spices

Written by: Mason M. New III (23 March 2022)

Most Common Ways Foods are Flavored 

According to the Department of Health, Rhode Island (2022), the Average American consumes 2,900 – 4,300 mg (about the weight of five raisins) of sodium a day. Most of the sodium in our diet comes from the salt added to the food we eat, without considering the sodium already in the food being selected. High-sodium foods like sausage, smoked or cured meats, processed packaged foods, and frozen pizzas and burritos should be consumed less. The Rhode Island Health Department also suggested that if we reduce our salt intake by 10% every year, any meaningful change in favor will not be noticeable. There are numerous health benefits herbs and spices can provide as well as satisfying the pallet without the health-increasing health risks, and I intend to bring awareness associated with these ingredients. 

Health Risks 

Table salt, a combination of 40% sodium and 60% chloride, is used as a stabilizer, binder, preservative, as well as a flavor preference in food. Harvard University noted that high intakes can lead to hypertension, heart disease, and stroke, and a Chronic Disease Risk Reduction (CDRR) Intake is established to reduce the risks of cardiovascular disease and high blood pressure.  About 45% of adults in the U.S. with uncontrolled hypertension have a blood pressure of 140/90 mmHg or higher (CDC, 2021).

Healthy Substitutes and Benefits of Herbs and Spices

The Academy of Nutrition and Dietetics (2019) shared a few flavor-enhancing tips to help reduce the risk of high blood pressure and cardiovascular disease while preserving the flavor we crave in our foods. One suggestion offered was bringing out the intense flavor of meats, poultry, and fish by using high heat, pan-searing, grilling, or broiling to intensify the flavors in the food. Onions have a natural sugar flavor that can be extracted when simmered in low oil and heat. Citrus fruit juices and the zest of the peel can add a tangy kick due to their acidic contents to help balance and lift the flavor of a dish. Including ingredients such as horseradish, wasabi, and flavored mustard we also suggested.

Benefits of Herbs and Spices. Common herbs and spices found in our kitchen cabinets have been shown to have dietary health benefits like decreasing high blood sugar levels and immunity protection. Cinnamon, according to Healthline (Leech, 2017) can be utilized as an antioxidant that helps fight inflammation due to a substance called cinnamaldehyde as well as break down carbohydrates in the GI tract. Because of its anti-diabetic properties, cinnamon also helps to improve insulin sensitivity while parsley and basil have immune-boosting properties. Chef Abbie Gellman (2017), MS, RD, CDN of Today’s Dietitian, stated that herbs and spices help struggling clients with their diet due to the lack of flavor in foods. She stated that not only do herbs and spices help flavor a dish, but they are also powerful tools that satisfy the taste buds and play a significant role in preventing chronic diseases. 

References 

7 Ways to Enhance the Flavor of Your Meals. (2019). Eatright.org. https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/enhancing-the-flavor-of-your-meals  

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10 Delicious Herbs and Spices with Powerful Health Benefits. (n.d.). Healthline. https://www.healthline.com/nutrition/10-healthy-herbs-and-spices  

CDC. (2020, February 25). Facts About Hypertension. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/facts.htm#:~:text=Nearly%20half%20of%20adults%20in 

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Harvard School of Public Health. (2019, May 7). Salt and Sodium. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/  

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Herbs and Spices: Explore the World of Flavor Profiles - Today’s Dietitian Magazine. (n.d.). Www.todaysdietitian.com. Retrieved March 26, 2022, from https://www.todaysdietitian.com/newarchives/1117p14.shtml  

Salt Health Risks: Department of Health. (n.d.). Health.ri.gov. https://health.ri.gov/healthrisks/salt/#:~:text=Salt%20(Sodium)