Can Sumac Help Your Blood Sugar Levels? from Dr. Mercola
Can Sumac Help Your Blood Sugar Levels?
April 16, 2018 • 9,970views
Story at-a-glance
If
you enjoy Middle Eastern and Mediterranean cuisine, you’ve likely eaten
sumac — a coarsely ground spice known for its deep red color and tart,
lemony zing — on meat, hummus or vegetables
Given
its growing popularity and potential health benefits, sumac is making
its way into spice aisles of grocery stores around the world
In lab studies conducted with Type 2 diabetics, sumac has been shown to reduce blood sugar levels
Beyond
its positive effects on diabetes, sumac has been shown to have strong
antifungal, anti-inflammatory and antioxidant properties, among other
health benefits
By Dr. Mercola
If you enjoy Middle Eastern and Mediterranean cuisine, you’ve likely
eaten sumac, perhaps without knowing it. I’m not talking about the wild
plant that causes contact dermatitis in the majority of people who touch
it. No, the sumac I have in mind is a tart, edible powder used in dry
rubs, marinades, salad dressings and spice blends. It gives a pop of
deep red color and a lemony tang to chicken, fish, lamb and vegetable
dishes.
Most notably, sumac is featured prominently in the spice mix za’atar and also is commonly found on fattoush salad and hummus.1
When ground, sumac powder can be mistaken for paprika, but its tangy
punch is distinctive. If you are wondering why you should care about
sumac, you may be interested to know this intriguing spice has been
called out for its positive effects on your blood sugar levels, in
addition to a number of other health benefits.
What Is Sumac?
Not to be confused with poison sumac,
which can give you an itchy rash upon contact, the sumac varieties I’m
discussing hail from the red berries produced by the sumac bush. While
it is native to the Middle East, sumac has spread far and wide to other
regions. When ground into a coarse powder, sumac adds a colorful,
slightly sour, lemony tang to a variety of dishes.
About sumac, The Kitchn says, “Sumac is a widely used, essential
spice in Middle Eastern and Mediterranean cooking. It's used in
everything from dry rubs to marinades and dressing. But its best use is
sprinkled over food before serving.” Given its increasing popularity,
you may be able to find it among other herbs and spices in your local grocery store.
You can easily distinguish edible and poisonous sumac by looking at
the berries. The berries of poison sumac varieties are white or gray in
color and droop from the branch. In contrast, the edible berries of
staghorn sumacs and other nonpoisonous varieties are a deep red color
and attached to upright stalks.2 Some varieties of sumac are considered to be an invasive species in parts of the U.S. and have proven difficult to eradicate.3
Sumac Is Rooted in History
American Forest shares these interesting facts about sumac:4
With about 250 species worldwide, sumac has been used throughout
history as a medicinal herb, a dye, ingredient in wax and a tobacco
additive
As a member of the Anacardiaceae (cashew)
family of plants, varieties of sumac can be found in eastern Asia,
North America, northeastern Australia and southern Africa, as well as
the Middle East
Native Americans used sumac as an astringent, a gargle for coughs, a treatment for gonorrhea and hemorrhoids and an ingredient in smoking tobacco
In the fall, if you live in North America, brilliant orange and red
sumac leaves will undoubtedly catch your attention in forests, parks and
roadside ditches
Sumac Shown to Reduce Blood Sugar Levels for Type 2 Diabetics
A 2014 study5 published in the Iranian Journal of Pharmaceutical Research sought to determine the effects of sumac on diabetes.
In particular, scientists from Iran and the U.S. sought to determine if
sumac would have effects on blood sugar levels, apolipoprotein (apo) B,
apoA-I and total antioxidant capacity (TAC) in Type 2 diabetics.
For the three-month double-blind clinical study, 41 diabetic
volunteers were randomly assigned either a 3 gram-per-day serving of
sumac powder or a placebo. Blood samples were collected before and after
the research. As compared to those receiving a placebo, the sumac group
experienced significant decreases in blood sugar levels and haemoglobin
A1c, as well as apoB, a protein constituent of low-density lipoprotein
(LDL cholesterol).
With respect to the sumac group, researchers also noted a significant
increase in apoA-I, a component of high-density lipoprotein (HDL
cholesterol), and TAC, which, at higher levels, can reduce the incidence
of diabetic complications. About the outcomes, the study authors said,
“[T]hese results showed the [favorable] effect of sumac consumption on
serum glycemic (blood sugar) status, apoB, apoA-I and TAC levels in in
Type 2 diabetic patients.”
In a 2013 study, presented in the Journal of Medicinal Plants Research,6
a team of Iranian scientists administered an herbal, sumac-containing
capsule to 31 Type 2 diabetics three times a day for four weeks to
evaluate its effect on blood sugar control. This herbal remedy, which
traditionally has been used in the Middle East for diabetes (also known
as ziabetes in the region), contains common purslane, pomegranate and Sicilian sumac.
About the research outcomes, the study authors stated, “This study
indicated the ziabetes capsule is effective in decreasing fasting and
postprandial plasma glucose levels among Type 2 diabetic patients
without any side effects.”
Antioxidants: Another Way Sumac Is a Health Booster
Studies performed on the berries of two edible sumac varieties suggest this plant has exceptionally high antioxidant properties.7
As you know, your body needs antioxidants because they neutralize free
radicals — unstable molecules known to promote aging and chronic
disease.
A 2013 study published in the journal Food Chemistry8
validated earlier studies by finding staghorn sumac (Rhus hirta L.) to
exert significant antioxidant activity. Staghorn sumac is a native tree
in Eastern North America whose fruit reportedly has been used by native
peoples to treat various illnesses. About staghorn’s antioxidant
properties, the study authors noted:
It has higher antioxidant activity than many common fruits and vegetables
Its strong antioxidant properties are largely attributed to polyphenols, such as anthocyanins and other flavonoids
It was found to possess a unique group of anthocyanins with aglycones (anthocyanidins)
Research published in the Journal of Food Biochemistry9
in 2014 analyzed the antioxidant capacity of several spice extracts,
including the water extracts of Sicilian sumac (Rhus coriaria L.). The
other spices evaluated were barberry, cardamom, black pepper, fennel, laurel, nutmeg, red pepper, turmeric
and white mustard. The focus of the study centered around identifying
potential plant extracts that could be used by the food industry as
natural preservatives. The results reflected:
Sicilian sumac showed the highest antioxidant capacity, followed by laurel and barberry
Laurel and sumac had the highest concentration of total phenolic content
Sumac and barberry had the strongest antibacterial activity against four foodborne pathogenic bacteria
Sumac Offers Antifungal and Potential Anti-Atherosclerosis Benefits
A 2011 study published in the German Journal of Biosciences10
suggests Sicilian sumac seeds may have antifungal action that is
effective against Aspergillus flavus. This human pathogen causes a lung
infection called aspergillosis that most often affects people with
weakened immune systems, such as those suffering from AIDS or undergoing
chemotherapy.
Scientists from McGill University’s experimental medicine department
in Montreal, Canada, suggest sumac berries might be good for your heart
because they offer potential protections against atherosclerosis, also
known as hardening of the arteries. Their research investigated sumac’s
ability to inhibit vascular smooth muscle cell (VSMC) migration, a key
process connected with atherosclerosis.
After extracting and purifying tannins from ground sumac, scientists
treated cultured rat carotid VSMCs with different tannin concentrations
for 10 days. After observing a 62-percent reduction in VSMC migration in
tannin-treated cells, the team concluded tannins extracted from sumac
“possess potent antimigratory activity,” and therefore, may be useful in
the treatment of atherosclerosis.11
Sumac Nutrition Facts
According to the Jordan Journal of Biological Sciences,12 sumac is:
Rich in vitamins A and C (from its fruit and seeds)
High in minerals like calcium, magnesium and potassium
Sour mainly due to the presence of organic acids, such as citric, malic and tartaric acids
Somewhat astringent-tasting due to its tannin content
Making Sumac-ade: A Refreshing Use for This Prolific Shrub
According to the “Handbook of Herbs and Spices — Volume 2,”13
Native Americans used the fruits from smooth sumac and staghorn sumac
to create a drink called “sumac-ade.” Given the ready supply of edible
sumac worldwide, you may want to try this refreshing beverage, which is
also referred to as rhus juice. You can make this drink by following the
instructions presented in the video above:
Rinse and place four edible sumac berry cones in a 2-quart pitcher of filtered water
Gently mash the cones to extract their essence
Allow the berry cones to soak for a few hours or overnight
Strain the berry mixture through a piece of cheesecloth or a coffee filter
Add ice and/or a natural sweetener to taste (optional)
Cautions About Sumac
Before considering adding sumac to your diet, be sure to take note of the following cautions:14
Avoid sumac if you are allergic to cashews or any member of the cashew plant family
Stay away from poison sumac, which you can easily recognize by its
white or gray berries; the only safe sumac to eat presents with red
berries
Even sumacs generally considered safe for consumption have the
potential to cause skin irritation and other adverse reactions in some
people; discontinue using sumac if you experience any unusual reactions
Be careful when harvesting sumac cones in public areas, especially
along roadways, because some areas may have been sprayed with
insecticides or pesticides
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