Turmeric
Curcumin pigment, anti-inflammatory compounds under study, warm flavor.
- Category
- Herbs & Spices
- Plate rating
- 95/100
- Glycemic index
- ≈0 (no carbs)
- Pesticide residue
- Lower
Cooking with turmeric is different from taking concentrated curcumin. Highly absorbable curcumin products have been linked to rare liver injury, and use in pregnancy may be unsafe. Talk to your doctor before taking supplements, especially if you take medicine.
What turmeric offers
- Curcumin, studied for inflammation
- Best with black pepper and a little fat
- Warm, earthy flavor for curries and rice
- Studied for joint comfort
When to eat it
With meals containing fat (for absorption).
Tip
Black pepper's piperine greatly increased curcumin absorption in a small study — add a pinch
Pairs well with
Black Pepper · Coconut Oil · Ginger
Blood sugar
Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More herbs & spices
Sources
- Nutrient data: USDA FoodData Central (search “Turmeric”)
- NCCIH: Turmeric
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.