The Popular Pantry Staple You Should Get Rid Of ASAP, According to a Culinary Nutritionist
There are some pantry staples that can last months—maybe even years—and still seem okay to eat. Pasta, rice, crackers, trail mix…None of them show any real signs that they're going bad. And especially if you store them in your own containers, there's no expiration date to go off of.Unlike foods kept in the fridge, it can be tricky to know when it's time to toss pantry foods. They often don't start to smell, wilt or drastically change color the way produce, milk and even your dinner leftovers do. There's one pantry item in particular that a culinary nutritionist says many people use way, way past its prime.
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The Pantry Staple You Should Toss
There's a very good chance that inside your pantry are spices or herbs that you've had for years. If so, you're long overdue to get rid of them and stock up on new ones. 'While conventional wisdom says dried herbs last one to three years, I've learned through years of cooking—and through what my gourmet chef mother taught me—that for truly vibrant flavor, you want to replace them every six months maximum,' says Jenny Eden Berk, MSEd, a culinary nutritionist and eating psychology coach.
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Spices don't spoil (which means it doesn't cause physical harm if you eat years-old ones), but their potency does wane over time, which means you'll miss out on their many health benefits.For example, all herbs and spices contain antioxidants, which help prevent inflammation and support heart health. Various herbs and spices have their own unique health benefits too. For example, Berk says that one of her favorite herbs is cumin, known to help regulate blood sugar and cholesterol levels. She also likes cardamom, both for its warming taste and health benefits, which include supporting digestion, maintaining a healthy weight and lowering blood pressure. Berk says that some other herbs with a particularly high nutrient density include parsley, oregano, rosemary and basil. 'Fresh herbs are always your best bet [for nutritional benefits and taste] when possible,' Berk says. 'For spices, the game-changer is grinding your own. Whole spices can maintain their potency for up to four years, while pre-ground versions lose their magic much faster,' she adds.
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What Happens If You Eat Old Spices?
It bears repeating that consuming old spices won't make you sick. But it will cause you to miss out on their health benefits. 'The good news is that old herbs and spices are not dangerous to consume, just disappointing from a flavor perspective,' Berk says. She explains that from a nutritional standpoint, fresh herbs pack the most benefits, and while dried herbs do retain health properties, their potency diminishes over time. 'Whole spices hold onto their nutritional value for three to four years while ground spices hold their nutritional value for two to three years,' Berk says.
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How can you tell if your spices have lost their potency? Berk says to examine the color and aroma. If the color has faded and the aroma has diminished, it isn't as potent as it once was. 'The easiest way to tell if your spices have lost their edge is to trust your nose. If the aroma is weak, the flavor will be too,' Berk says.
To make your herbs and spices last as long as possible, Berk says to keep them in airtight containers and store them in a cool, dry place. While many people freeze food to make them last longer, Berk doesn't recommend doing this with spices and herbs. This can cause spices and herbs to lose their flavor and potency and can also cause clumping.
Instead of being disappointed to learn how quickly you should replace your spices, think of it as a challenge to use them more frequently in your cooking. Not only will your food be more flavorful, you'll be making your meals more nutrient-rich, too.
Up Next: Sources
Jenny Eden Berk, MSEd, culinary nutritionist and eating psychology coach
Herbs and spices have an expiration date. Iowa State University
Health Benefits of Culinary Herbs and Spices.Journal of AOAC International. 2019
Chemistry, technology, and nutraceutical functions of cumin (Cuminum cyminum L): an overview.Critical Reviews in Food Science and Nutrition. 2013
Cardamom powder supplementation prevents obesity, improves glucose intolerance, inflammation and oxidative stress in liver of high carbohydrate high fat diet induced obese fats.Lipids in Health and Disease. 2017
The Popular Pantry Staple You Should Get Rid Of ASAP, According to a Culinary Nutritionist first appeared on Parade on Aug 4, 2025
This story was originally reported by Parade on Aug 4, 2025, where it first appeared.
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