Some research suggests that turmeric, a spice with a long history of medicinal use in ayurvedic and traditional Chinese medicine, may help prevent or treat type 2 diabetes. It’s been used to treat inflammatory conditions such as arthritis, allergies, and infections for centuries. Though some studies indicate that turmeric may help improve blood sugar control, medical authorities have not endorsed it as a diabetes treatment.
Turmeric is a spice commonly used in curry powder, and curcumin is its active ingredient. The spice is made from a root that looks similar to ginger, and its brilliant deep yellow orange color comes from the curcumin it contains. You can purchase turmeric as a raw root, powder, pill, or even in gummies.
“Turmeric has been used as an herbal medicinal plant to address inflammation, and is commonly used in culinary applications in many cultures,” says Nicole Patience, RDN, CDCES, a certified diabetes care and education specialist with Joslin Diabetes Center in Boston.
Curcumin has antioxidant properties that may help prevent or treat type 2 diabetes, along with many other health conditions. While it makes up only a small percentage of turmeric’s total volume, curcumin is the focus of most of the attention the plant gets as a natural medicine. It is also possible to buy isolated curcumin for use as a supplement.
Turmeric and curcumin have long been considered safe as both a food ingredient and a medicinal supplement, but turmeric products have recently been implicated in several dozen cases of acute liver injury. Talk to your healthcare provider before using it as a medical supplement.
Some studies suggest that turmeric may help prevent and treat diabetes, or that curcumin supplementation may help reduce insulin resistance. Curcumin’s known anti-inflammatory and antioxidative effects could also have a positive effect on glucose metabolism.
One review of studies found curcumin may reduce fasting blood glucose, A1C levels, and body mass index. But the authors note that more study is required, and it’s not clear what an effective dose may be.
“There have been many animal and human studies trying to decipher the best dosage, but there is no conclusive evidence,” says Sandra Arévalo, RDN, MPH, CDCES, the director of the Jacob’s Family Pride Wellness Center at Montefiore Nyack Hospital in New York and a spokesperson for the Academy of Nutrition and Dietetics.
Another study that looked into turmeric dosage found that patients with obesity and type 2 diabetes who took 1,500 milligrams (mg) of curcumin daily for 12 months saw a significant decrease in fasting blood sugar and A1C numbers compared with those who took a placebo. Yet another meta-analysis of more than 20 studies found that people must take curcumin supplements for longer than 10 weeks to see these benefits.
Turmeric’s anti-inflammatory properties could also help play a role in diabetes treatment. Type 1 and type 2 diabetes are also both associated with heightened inflammation levels, and scientists have investigated a variety of anti-inflammatory treatments for diabetes. But public health authorities have yet to recommend them to the general public.
Turmeric may have benefits to help improve health conditions that are often associated with diabetes. It may:
Lower Inflammation Chronic inflammation contributes to many health conditions, including inflammatory bowel disease (IBD), psoriasis, atherosclerosis (a hardening of the arteries), and diabetes. The anti-inflammatory properties of curcumin may help ease symptoms of these diseases.
Delay Age-Related Diseases The anti-inflammatory and antioxidant effects of curcumin may help delay the time when your cells stop multiplying, which is a natural process that plays a role in aging and age-related diseases such as heart disease as well as diabetes. More research is needed.
Improve Arthritis Pain People with rheumatoid arthritis (RA), an autoimmune condition that affects the joints, face an increased risk in developing diabetes. One review found that supplementing with curcumin significantly improved inflammation and related symptoms such as painful, swollen joints. One small study found that it had a similar effect on osteoarthritis, but more research is needed.
It has long been a staple of Indian and other Asian dishes, but there’s no shortage of ways to add this warm, peppery spice to your diet.
“Including turmeric in sweet and savory dishes is a great way to add the benefits of curcumin to your diet,” Patience says. She suggests including the aromatic spice in smoothies, soups, stews, salad dressings, and marinades. Or steep the turmeric root in hot water and enjoy it as a tea, suggests Arévalo.
Curcumin may be most effective for diabetes when taken long-term in doses higher than what you’d get in your daily diet, says Patience. So, if you’re interested in including turmeric or curcumin in your diabetes care plan, you might consider supplements. It’s essential to discuss your plan with your healthcare provider before you buy them.
“Turmeric can impact other medications,” says Patience. High doses of curcumin found in supplements may lessen the effects of pain relievers; it should be avoided if you’re on chemotherapy, and it could increase the risk of bleeding in people who take blood thinners.
In addition, Patience warns that supplements aren’t regulated by the U.S. Food and Drug Administration (FDA) and may contain contaminants or additional components that aren’t listed. Your safest bet is to choose a supplement that’s been third-party tested for safety. Patience suggests looking for a supplement with the logo of U.S. Pharmacopeia (USP), ConsumerLab, or NSF International on the label.
Turmeric and its active ingredient curcumin may help manage symptoms of type 2 diabetes, but no definitive conclusions have been drawn about its effectiveness or dosage.
Turmeric may also relieve symptoms of other inflammatory health conditions commonly found in people with diabetes, such as heart disease and rheumatoid arthritis.
Incorporating turmeric into your cooking, such as in smoothies or soups, can be a safe way to explore its potential health benefits.
If you’re interested in taking supplements, speak to a healthcare professional before doing so. They can react with other medications, including pain relievers and blood thinners.
