What happens when you add lemon and black pepper to your food?

Besides improving the flavour of food, pepper and lemon work together to boost carbohydrate digestion, and nutrient absorption. But do they bring down blood sugar spike?

By: Lifestyle Desk

New Delhi | Updated: June 23, 2024 07:29 AM IST

4 min read

Is there a way to bring down spikes? (Source: Getty Images/Thinkstock)

It’s not just what we eat, the way we prepare food also affects our health. While fried food is tasty, experts stress the need to have boiled and steamed food for optimum health benefits. But can adding a few specific ingredients also make a difference? We are here to find out exactly that — as we recently came across a social media post claiming so.

According to a post by Medhya Herbals: Ayurveda for Women’s Health, good food is about embracing delicious, gut-healing strategies.

*Non-starchy vegetables like leafy greens, broccoli, and peppers are low in glycaemic index and rich in fibre. “Fibre slows sugar absorption, promoting steadier blood sugar levels and improved insulin sensitivity, the post read.

*Studies suggest adding a squeeze of fresh lime juice to meals can help lower the glycaemic index of some dishes. This is because the acidity in lime juice can interfere with starch digestion, resulting in a slower rise in blood sugar, it added.

*Black pepper powder may enhance insulin sensitivity. While research is ongoing, some studies suggest it activates pathways that improve your body’s ability to utilise glucose (sugar), the post read.

Do you sprinkle black pepper powder? (Source: Freepik)

*According to the post, herbs like turmeric and fenugreek have been shown to support healthy blood sugar management and pancreatic function.

So, will adding a dash of lemon and black pepper powder help?

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Maintaining an ideal blood glucose level for patients with diabetes has always been a difficult task. There are innumerable suggestions and comments that people or social media sites have to offer. This only makes it more and more difficult to comprehend what’s helpful, commented Riya Desai, senior dietitian, Wockhardt Hospitals, Mira Road, Mumbai.

Adding slices of lemon to a refreshing summer drink, or squeezing it into salads or vegetables helps in slowing down the digestion process for carbohydrates (due to the presence of citric acid), allowing glucose to be released into the bloodstream in a more gradual process.

“This inhibits random spikes in blood sugar levels. Lemon in food even adds vitamin C, which lowers inflammation and oxidative stress, while also indirectly boosting insulin sensitivity (which allows for better blood sugar control). Also beneficial to the body is the presence of polyphenols in lemon. With antioxidant properties, polyphenols allow improved response to insulin as well as glucose uptake,” said Dt Thousia Hassan, consultant dietitian and nutritionist, Motherhood Hospitals, HRBR layout, Bangalore.

In the case of pepper, its primary advantage is the presence of piperine, the active compound that allows for better nutrient absorption and metabolism functioning. “As a result of this, the body is better equipped to deal with nutrients that regulate blood sugar levels. Similar to the components of lemon, piperine improves sensitivity to insulin and glucose metabolism, which further regulates blood sugar levels,” elaborated Hassan, adding that there is no one study to suggest a 15-20 per cent reduction in blood sugar levels.

Besides improving the flavour of food, pepper and lemon work together to boost carbohydrate digestion, and nutrient absorption and provide other benefits that aid the body in controlling blood sugar, said Hassan. “They can be consumed in salads, or by sprinkling on food items like eggs, soup, vegetables, etc,” added Hassan.

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