Spices: The Secret to Flavor — But Not Always as Healthy as They Seem

Spices are the ultimate way to add bold flavor to your meals without calories, right? Well… mostly yes. But not all spices are created equal — and some spice blends come with hidden ingredients that could sabotage your health goals.

Let’s break down what to know when stocking up your spice rack.

The Benefits of Spices

Pure spices (like cinnamon, turmeric, paprika, cumin, garlic powder) are full of antioxidants, anti-inflammatory compounds, and flavor-enhancing magic — all with zero fat, zero sugar, and practically no calories.

Some spices even support:

• Blood sugar balance (cinnamon, turmeric)

• Digestion (ginger, fennel)

• Fat metabolism (chili, cayenne)

• Immunity (garlic, oregano)

So yes — spices are amazing. But only when you know what’s really in them.

⚠️ Watch Out for Hidden Additives

Here’s the problem: Many store-bought spice blends (especially pre-mixed ones like BBQ rubs, taco seasoning, curry powders) often contain:

• Sugar

• Maltodextrin

• Dextrose

• Starch/flour

• MSG or artificial flavors

• Canola oil or other fillers

• Excess salt

Even in small amounts, these additives can:

• Spike your blood sugar

• Add sneaky calories or carbs

• Cause bloating or cravings

• Work against your weight loss goals

What to Look For on the Label

When shopping for spices or seasoning blends, check the ingredients list, not just the front of the label. You want it to say things like:

“Ingredients: paprika, garlic, onion, oregano.”

That's it. If you see sugar, starches, oils, or anything you can’t pronounce — consider skipping it.

Pro tip: Many “sugar-free” spice blends still include maltodextrin, which can raise your insulin levels even though it’s technically not sugar.

Healthier Spice Shopping Tips

• ✅ Stick to pure, single-ingredient spices when possible

• ✅ Buy from trusted brands with clean labels (or organic lines)

• ✅ Make your own spice blends at home — it’s easy and cheap

• ✅ Store spices in airtight containers to keep flavor strong

• ✅ Avoid spice mixes labeled “sauce base” or “instant” – these are often full of starch and sugar

Make Your Own: Easy DIY Spice Blend

Taco Seasoning (sugar-free)

• 1 tbsp chili powder

• 1 tsp paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp cumin

• ½ tsp oregano

• ½ tsp salt

• Optional: pinch of cayenne

Mix and store in a jar. Done!

Final Thoughts

Spices are a powerful, natural way to boost your meals — but always check the label. A little hidden sugar or starch can undo your hard work, especially if you're focused on clean eating or weight loss.

👉 Keep it simple, clean, and flavor-packed — your body (and taste buds) will thank you.