Turmeric has long been a staple in Asian cuisine, and in recent years it has earned an international reputation as a cure-all. That isn’t true, but there may be some validity to the notion that turmeric can improve your health, according to a review published in October 2017 in the journal Foods. In the paper, researchers cite several studies that illustrate how this trendy spice may play a role in treating health conditions including Alzheimer’s disease, heart disease, allergies, depression, multiple sclerosis, and even diabetes — an irreversible disease marked by high blood sugar levels the body can’t bring down on its own. More research is needed before healthcare providers widely prescribe turmeric for disease prevention or treatment, but existing studies suggest there’s something to the health claims.

How Curcumin’s Antioxidant and Anti-Inflammatory Effects May Boost Health

The likely driver of turmeric’s potential health benefits is curcumin, the primary active chemical in this yellow-orange spice. “Curcumin is what has mostly been studied because of its important signaling pathways. It acts mostly in two areas: It's an antioxidant and an anti-inflammatory,” says Marina Chaparro, RDN, MPH, a certified diabetes educator and a national spokesperson for the Academy of Nutrition and Dietetics.

According to an article published in January 2015 in the Indian Journal of Clinical Biochemistry, antioxidants help fight against free radicals, which are molecules produced by behaviors like smoking, drinking alcohol, eating fried food, or being exposed to air pollution or pesticides, and which cause oxidative damage. These behaviors, according to a blog article from Huntington's Outreach Project for Education at Stanford University, trigger cell dysfunction and may increase your risk for chronic diseases including diabetes. The cool thing about antioxidants is that they scavenge those harmful free radicals and render them nontoxic to cells, helping stave off disease.

Inflammation is the body’s natural response when fighting an illness or injury, and symptoms of inflammation can include pain, swelling, and redness, notes an article published by InformedHealth.org. Researchers believe inflammation and oxidative damage are closely related in their ability to contribute to disease risk, as noted in a review published in January 2016 in Oxidative Medicine and Cellular Longevity. An article in EMBO Reports makes the case that inflammation is the underlying state of just about every disease, from autoimmune conditions such as rheumatoid arthritis to metabolic ones such as obesity, and even infectious diseases like the common cold. The potential to stunt or treat chronic conditions is why agents that block inflammation are so fascinating to scientists.

When Combined With Metformin or Diet and Exercise, Turmeric May Help With Blood Sugar Management

Type 2 diabetes is just one disease tied to inflammation and oxidative stress, notes a review in Nature Reviews Immunology. In particular, oxidative stress likely plays a role in insulin resistance, the hallmark of type 2 diabetes that affects insulin secretion and leads to uncontrolled blood sugar, the authors write.

Because of its anti-inflammatory and antioxidant effects, turmeric supplements may help with blood sugar management in people with type 2 diabetes. (You can also rest assured that turmeric is low-carb, so adding it to your plate or supplements regimen won’t throw your blood sugar levels out of whack.)

A review of mice research published in November 2014 in Evidence-Based Complementary and Alternative Medicine cites studies that suggest curcumin may help lower A1C — a two- to three-month blood sugar average — insulin sensitivity, and fasting blood sugar, in addition to preventing weight gain.

Clinical trials on humans that have analyzed curcumin’s effect on diabetes management are more limited. But a study published in April 2015 in the Indian Journal of Clinical Biochemistry found that human participants who supplemented their Glucophage (metformin) — a diabetes medication that helps lower blood sugar — with turmeric did lower their blood sugar, inflammation, and levels of oxidative stress.

In another human study — this one a randomized controlled trial that was published in 2012 in Diabetes Care — a supplement of 250 milligrams of curcumin daily was associated with a delay in participants progressing from prediabetes to type 2 diabetes. Researchers studied 240 people for nine months and reported that at the end of the study, 16.4 percent of people in the placebo group developed type 2 diabetes, versus 0 percent in the curcumin-supplemented group. Participants didn’t report any side effects except for mild stomachaches.

Furthermore, in the Diabetes Care study, curcumin notably appeared to help improve the function of beta cells, which research shows help produce the hormone insulin. Insulin is responsible for ferrying glucose to cells, but in type 2 diabetes, cells become insensitive to glucose, leading to high blood sugar. As the pancreas cranks out more insulin to try to lower blood sugar levels, blood sugar remains elevated because of insulin resistance — until it wanes in producing insulin because of beta cell dysfunction.

Chaparro calls the latter study “interesting” but cautioned against the idea that turmeric is a quick-fix for treating diabetes. “If you have a poor lifestyle and diet, and you’re just taking the supplement, it may not have as much of an impact,” Chaparro says.

But she doesn’t discount the potential benefits of turmeric. “The levels of prediabetes and diabetes are such a big problem that if we can find ways to help us improve our overall health, or minimize our risks by making our insulin more effective, I'm all for it,” she adds. “But No. 1 — we have to understand that we need to consume not just curcumin by itself. It's not going to be a cure-all.”

Tips for Choosing a Safe Turmeric Supplement to Add to Your Diabetes Treatment Plan

The Food and Drug Administration (FDA) doesn’t regulate supplements the same way it regulates traditional medication, Chaparro says. “Getting recommendations or looking at websites that could provide information on what the supplement really has is important,” she says. “If you are a general Joe and you want to start taking curcumin, just make sure it's an adequate dose, that it's from a manufacturer you trust, and you know what is actually in it.” Of course, that’s easier said than done, but luckily, the FDA does offer a tip sheet to help you get started.

If you want to take turmeric — or any supplement, for that matter — talk to your healthcare team first, especially if you’re taking a medication to treat diabetes, Chaparro advises. If you're not taking diabetes medication, a supplement that you know is going to be safe and have those compounds you are looking for is worth looking into, she says, adding that the benefit of curcumin on beta cell function may result in hypoglycemia. Research cited in the aforementioned Evidence-Based Complementary and Alternative Medicine review also notes that potential side effect of turmeric.

5 Creative and Delicious Ways to Add Turmeric to Your Diet

While most of the research on turmeric so far has involved turmeric supplements, you can also enjoy this slightly bitter herb in your food and drinks. Here’s a handful of ways.

1. Sip Turmeric Tea

Walk into your grocery store and there’s a good chance you’ll find prepackaged turmeric tea bags on the shelf. But if you want to whip up your own cup from scratch, recipes abound online. Check out this one, which involves concocting this comforting tea with cinnamon and freshly ground pepper, among other flavorful ingredients. To keep it diabetes-friendly, swap the honey for a sprinkle of a lower-carb sweetener, such as Splenda or stevia.

Get the recipe from Meghan Telpner.

2. Brew Some Coconut Golden Milk

For a richer take on turmeric tea, try coconut golden milk. This recipe combines turmeric tea and unsweetened almond and coconut milk for a creamy drink you can jazz up with a dash of maple syrup or stevia. Just go easy on the sweeteners to avoid a blood sugar spike.

Get the recipe from the Minimalist Baker.

3. Dial Up Your Hummus

Protein-rich hummus and veggie sticks are a healthy snack if you’re managing your blood sugar. Reap the satiating perks of chickpeas and the anti-inflammatory effects of turmeric with this party-ready dish.

Get the recipe from Savory Nothings.

4. Add Some Spice to Your Chicken Broth

Give the bone-broth trend a try and get an anti-inflammatory boost to boot. In addition to turmeric, this bowl calls for fresh ingredients such as parsley, cabbage, and leeks.

Get the recipe from Parsnips and Pastries.

5. Liven Up Your Tofu

According to the U.S. Department of Agriculture, tofu offers protein, fiber, and few carbs and calories, making it a diabetes-friendly addition to your plate. While plain tofu can taste bland, adding turmeric to your seasoning mix can make for a dish that’s bursting with color and flavor. This recipe adds in cumin, ground ginger, cayenne, chili powder, and other easy-to-find spices that ensure your meal will be anything but boring.

Get the recipe from Running on Real Food.

Additional reporting by Melinda Carstensen.

Can Turmeric Help Prevent or Treat Type 2 Diabetes?