5 Tasty Fall Spices To Add To Your Diet Today

SHAPE magazine

Add these to your food today and spice (ha) up your food in a healthy and flavorful way!

1. Cinnamon: Cinnamon was considered an affluent and elite spice in the middle ages, nutritionist Karen Langston says, and it's no wonder! "Cinnamon is loaded with manganese, fiber, calcium, and iron, making it the perfect spice to add to your meals. It's also a natural appetite suppressant that decreases blood sugar, manages insulin, and revs up your metabolism." Experiment with different varieties of cinnamon: try Chinese cinnamon in meat rubs, Ceylon cinnamon with fruits, yogurt, or ice cream. We love it in this dessert recipe for apple cinnamon crepes.

2. Nutmeg: Nutmeg is low in sodium and cholesterol and high in fiber and manganese, which is a catalyst for breaking down fats and cholesterol, an important process for weight loss, Langston says. Just be sure to use it in small doses, as larger amounts (full cloves) could be toxic. Sprinkle some in this slimmed-down comfort food recipe for nutmeg Mac n' cheese.

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3. Vanilla: Vanilla can help you reduce your sugar intake naturally, says Alysa Bajenaru, a registered dietitian and certified personal trainer. "Try adding a splash of vanilla to hot coffee or a cold smoothie for a sweet taste without the sugar." Another weight loss bonus? One study found that just taking a whiff of vanilla could help reduce your cravings for chocolate and sweets.

4. Allspice: "Allspice tastes like a combination of cloves, cinnamon, and nutmeg. When used in sweet and savory dishes, this spice is helpful in relieving indigestion and gas, which can sometimes be a side effect of adding healthier, more fiber-filled foods to your diet," Bajenaru says.

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5. Bay leaf: Reducing your daily sodium intake is an essential step towards healthy eating and weight loss, Bajenaru says. "Using herbs like bay leaves are a great way to add flavor to soups, sauces, and meat dishes without adding extra salt. Try adding a leaf or two to your next pot of soup or spaghetti sauce (just make sure to remove the leaves before eating).

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