Recipes & herbs for Blood Sugar Management

Cinnamon

Sweet, warm, woody

Active: cinnamaldehyde

0.5–1 tsp (Ceylon preferred over Cassia for daily use)

Garlic

Pungent raw, sweet roasted, umami

Active: allicin

2–3 cloves fresh, or 600–1200 mg aged extract

Cumin

Earthy, warm, slightly bitter, smoky

Active: cuminaldehyde

1–2 tsp daily

Fenugreek

Maple-syrup-like sweetness, slightly bitter

Active: 4-hydroxyisoleucine

1 tsp seeds (soaked overnight), or 500 mg–1 g extract

Hibiscus

Tart, cranberry-like, floral

Active: anthocyanins

1–2 cups tea daily

Chia Seeds

Neutral, slight nutty when toasted

Active: ALA omega-3

1–2 tbsp daily

Apple Cider Vinegar

Sharp, sour, slightly sweet

Active: acetic acid

1–2 tbsp diluted in water before meals

Moringa

Earthy, slightly grassy

Active: quercetin

1–2 tsp powder daily