This Common Spice Could Be the Secret to Better Health

Cinnamon, a spice known for its rich aroma and versatile use in cooking, has recently gained attention for its potential health benefits, especially in blood glucose management and insulin sensitivity. This article explores the types of cinnamon, its health effects, particularly on blood glucose, how to incorporate it into your diet, and the optimal kinds and amounts to use.

Blood Glucose and Insulin Sensitivity

Cinnamon has been linked to significant benefits for people with type 2 diabetes and those managing insulin sensitivity. Studies have demonstrated that cinnamon may reduce fasting blood glucose and improve insulin sensitivity, potentially offering a natural complement to traditional diabetic treatments.

• Blood Glucose Reduction: Several studies suggest cinnamon lowers fasting blood glucose. For example, in a study on type 2 diabetes patients, cinnamon supplementation showed a decrease in fasting glucose levels and glycosylated hemoglobin (HbA1c), which indicates improved long-term blood glucose control¹.
• Insulin Sensitivity: The active polyphenolic compounds in cinnamon, particularly in Cinnamomum cassia, can help improve insulin sensitivity by activating insulin signaling pathways². By enhancing the insulin receptor function, cinnamon may help lower insulin resistance and increase glucose uptake.
• Postprandial Glucose Control: In both normal-weight and obese adults, cinnamon intake before meals can moderate blood glucose levels post-meal. One study showed that consuming 6 grams of ground cinnamon reduced blood glucose spikes in subjects consuming carbohydrate-rich foods³.

In addition to improving glucose regulation, cinnamon has demonstrated anti-inflammatory and antioxidant properties that support overall health, especially in metabolic syndrome and cardiovascular health⁴.

Types of Cinnamon and Health Implications

Not all cinnamon varieties offer the same health benefits. The two primary types are Cinnamomum cassia (often simply called cassia) and Cinnamomum verum (known as Ceylon or “true” cinnamon).

• Cassia Cinnamon: Most studies supporting cinnamon’s benefits for blood glucose have focused on Cinnamomum cassia, which is richer in coumarin. Coumarin, however, can be harmful to the liver in high doses, so cassia should be consumed in moderation⁵.
• Ceylon Cinnamon: Ceylon cinnamon has much lower coumarin levels and is thus safer for regular, long-term consumption. However, its impact on blood glucose may be slightly less potent than cassia.

How to Include Cinnamon in Your Diet

Cinnamon’s versatility makes it easy to add to various dishes and drinks. Here are some practical ways to incorporate cinnamon into daily meals:

• Beverages: Add a teaspoon of cinnamon to coffee, tea, or smoothies. Its warming flavor complements many drinks, especially during colder months.
• Baked Goods: Use cinnamon in baking recipes like oatmeal, muffins, and pancakes for a subtle sweetness without added sugar.
• Savory Dishes: Cinnamon can enhance the flavor of soups, stews, and even meat dishes, especially in cuisines like Middle Eastern and Moroccan.
• Supplements: For those who wish to target specific dosages, cinnamon capsules or extracts are convenient and may provide a controlled dose, particularly of cassia or Ceylon extract.

Optimal Dosage and Recommended Type

The ideal type and dosage of cinnamon can vary based on the individual’s health needs and tolerance. Research points to specific doses for maximum benefit while cautioning against excessive intake.

• Dosage for Blood Glucose and Insulin Sensitivity: Studies suggest that 1 to 6 grams per day can reduce fasting blood glucose, though benefits tend to taper off beyond 6 grams⁶. For a safer and effective option, 1 to 3 grams of cassia or a 500 mg extract twice daily may be optimal.
• Type Recommendation: Given its low coumarin content, Ceylon cinnamon is safer for consistent, long-term use. However, those looking for short-term effects on blood glucose, such as people with prediabetes, might benefit from a Cinnamomum cassia supplement at lower doses.
• Special Considerations: People with liver conditions or those on blood-thinning medications should limit cassia cinnamon due to its coumarin content. Consulting a healthcare provider before supplementing is advised for people with underlying health conditions.

Conclusion

Cinnamon presents promising, natural benefits for blood glucose management, insulin sensitivity, and overall metabolic health. While Cinnamomum cassia may be more effective for short-term blood glucose control, Cinnamomum verum offers a safer, long-term option. Incorporating cinnamon in daily meals, in moderation, can be a flavorful and health-supporting choice. However, it’s essential to choose the appropriate type and dosage, and consult a healthcare provider if using it for specific health conditions.

References

1. Ting Lu, Hongguang Sheng, Johnna Wu, Yuan Cheng, Jianming Zhu, Yan Chen (2012) Cinnamon extract improves fasting blood glucose and glycosylated hemoglobin level in Chinese patients with type 2 diabetes. Nutrition Research 32(6), 408-412
2. Anderson RA. Chromium and polyphenols from cinnamon improve insulin sensitivity: Plenary Lecture. Proceedings of the Nutrition Society. 2008;67(1):48-53. doi:10.1017/S0029665108006010
3. Magistrelli, A. M., & Chezem, J. (2012). Effect of ground cinnamon on postprandial blood glucose concentration in normal-weight and obese adults. Journal of the Academy of Nutrition and Dietetics, 112(11), 1806-9.
4. Qin, B., Panickar, K., & Anderson, R. (2010). Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. Journal of Diabetes Science and Technology, 4, 685-693.
5. Anderson, R., Zhan, Z., Luo, R., Guo, X., Zhou, J., Kong, J., et al. (2015). Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose. Journal of Traditional and Complementary Medicine, 6, 332-336.
6. Davis, P., & Yokoyama, W. (2011). Cinnamon intake lowers fasting blood glucose: meta-analysis. Journal of Medicinal Food, 14(9), 884-9.