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In the news: Added Spices Help Curb Inflammation; Zinc: Who May Need More & Why?

Spice Blend Combats High Fat, Carb Meal

Adding an array of spices to your meal – if you like them – might be a way to make a high-fat or high-carb meal more healthful, according to the authors of a new study from Penn State (1), (2).

The findings might be particularly helpful for those who are trying to lose weight but haven’t quite made all the necessary changes to achieve their weight loss goals. These are also stressful times, when comfort foods like mac n’ cheese can be hard to resist.

Research has found that inflammation can spike after eating a meal high in fat or sugar. An overload of fat and carbs causes immune cells to react, produce more free radicals, and release inflammatory cytokines.

Whether or not this short-term inflammatory burst contributes to unhealthy chronic inflammation isn’t totally clear, but some evidence points in that direction. Chronic inflammation – common in over-weight and obesity – plays a central role in cancer, heart disease, diabetes and other diseases.

In the study, overweight or obese men 40-65 years old randomly consumed 3 versions of a high fat, high carb meal (coconut curry chicken with muffins and biscuits) on 3 different days: one meal with no spices, one with 2 grams (g) of spices, and one with 6 g of spices.

The researchers found that pro-inflammatory cytokines were reduced following the meal containing 6 g of spices compared to the meal containing 2 g of spices or no spices.

The spice blend consisted of basil, bay leaf, black pepper, cinnamon, coriander, cumin, ginger, oregano, parsley, red pepper, rosemary, thyme and turmeric. Six g of the spices roughly translates to between 1 teaspoon to 1 tablespoon depending on how the spices are dried, according to the study.

The authors will be working on further studies to determine the effects of spices over longer periods of time and within a more diverse population. In the meantime, spices make meals tastier and may help calm the high fat/carb post-meal surge in inflammation.

Zinc: Role in Immune Function

Zinc is vital to a well-functioning immune system. Severe zinc deficiency depresses immune function, and even mild to moderate degrees of zinc deficiency can impair macrophages and neutrophils, natural killer cell activity, and complement activity-- immune cells whose job it is to protect against the spread and movement of foreign invaders.

The body also requires zinc to develop and activate T-lymphocytes or “T cells”. T cells actively destroy infected cells and signal other immune cells to join in the immune response.

Research suggests that zinc also plays a role in controlling infections by helping to prevent out-of-control inflammation that can be damaging to the body.

Who May Be at Risk for Low Zinc Levels?

People who don’t get enough zinc in their diets. Strict vegetarians are one example. The bioavailability of zinc from vegetarian diets is lower due to not eating meat and seafood. Meat is high in bio-available zinc and may enhance zinc absorption. Vegetarians typically eat high levels of legumes and whole grains, which contain compounds (phytates) that bind zinc and interfere with its absorption.

People who have absorption problems and chronic diseases. People with Crohn’s disease and ulcerative colitis, for instance have decreased absorption of zinc. Examples of chronic disease associated with low zinc include malabsorption syndrome, chronic liver disease, chronic kidney disease, sickle cell disease, diabetes (especially with diabetic complications), and alcoholism.

Elderly. Low zinc blood levels are not uncommon in older individuals, due in part to poor dietary intake, less efficient absorption and other factors in the aging process.

References

1. Oh ES, et al. Spices in a high-saturated-fat, high-carbo-hydrate meal reduces postprandial proinflammatory cytokine secretion in men with overweight or obesity. J Nutr. May, 2020
2. Penn State News. Adding a blend of spices to a meal may help lower inflammation. May 21, 2020.
3. Wessels I, et al. Zinc as a Gatekeeper of Immune Function. Nutrients. 9:1286, 2017.