Nutmeg is a great fall spice. But there's such thing as too much.
Fall spices are "like fall’s cozy blanket for your food," according to Washington, D.C.-based dietitian Caroline Thomason, RD, CDCES.
Nutmeg is among the top spice players as we head into the colder months. It can be used for myriad recipes, and helps usher in that festive fall feeling. Thomason says she loves using nutmeg in both sweet and savory dishes — it "brings depth to soups and sauces," she notes. Plus, it enhances "the flavor without adding sugar or salt, so they’re a great way to spice up dishes healthily."
Where does nutmeg come from? And what happens if you eat too much of it? Experts are answering all your burning questions.
What is nutmeg?
The spice comes from the seed of a type of evergreen tree native to Indonesia, according to Britannica. The process of turning the seed into the type of ground nutmeg you're used to finding in the grocery store involves cracking open the seed, removing the outer shell and grinding the inside bits until they're reduced to a powder.
The resulting nutmeg powder can be used to flavor everything from desserts and sauces to meat and vegetables.
Is nutmeg good for you? Maybe, but be careful not to eat too much.
Can you add too much nutmeg?
"Nutmeg is amazing in small doses, but it’s definitely one spice you want to enjoy in moderation," Thomason warns.
The spice is toxic in high doses, according to the American College of Emergency Physicians, which saw an uptick of nutmeg poisoning in 2022 when a "nutmeg challenge" went viral on TikTok, encouraging young people to consume large portions of nutmeg in an attempt to "achieve a natural high."
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Thomason recommends limiting your nutmeg consumption to less than 2 teaspoons. More than that can lead to toxicity from a compound called myristicin, which medical experts say can lead to gastrointestinal issues, dizziness and even hallucinations.
Don't let that ruin your festive fall recipes, though. "Sprinkling it into your meals won’t pose a risk," Thomason says. "Stick to a dash here and there, and you’re good to go."
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This article originally appeared on USA TODAY: What is nutmeg?
