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Cinnamon has long been used in complementary and integrative medicine for health problems such as inflammation, nerve pain , and heart disease . Some research suggests that this spice may also help manage blood sugar in people with diabetes, though health authorities do not recommend using cinnamon for diabetes management.e60dc2a1-f33c-4a05-9b50-8e3e8e59762922d02f8c-0b7e-4ef4-b80c-0dc111cc66f5
The Research on Cinnamon and Diabetes Cinnamon and Diabetes Research Cinnamon, made from the dried bark of Cinnamomum trees, is generally considered a healthy and tasty ingredient that’s safe to consume for those with diabetes. Some preliminary studies on those who have type 2 diabetes suggest that its active ingredient, cinnamaldehydee60dc2a1-f33c-4a05-9b50-8e3e8e59762956479e73-5637-4732-bb98-e05c043f4ca5 may improve diabetes symptoms by imitating insulin , the hormone that transports sugar from your bloodstream to your cells. People with type 2 diabetes have insulin resistance , which happens when the body becomes less sensitive to insulin, making it more difficult to clear sugar from the blood.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c94ac99e-8ec8-4202-bed8-c3a6d717edb4 “Cinnamon may lower blood sugar by reducing insulin resistance, allowing the body to use the insulin present more effectively,” says Nicole Patience, RDN, CDCES , a certified diabetes care and education specialist with Joslin Diabetes Center in Boston. A meta-analysis of people with type 2 diabetes suggests that taking cinnamon supplements for at least 10 weeks may help improve fasting blood sugar levels and hemoglobin A1C, a measurement of average blood sugar levels over the past two or three months that is used to diagnose and monitor diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dc2e9ade-bb1b-46b1-b6c7-7e5a5a031db4 But there are also studies that have found it doesn’t have an impact on blood sugar at all.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298a6e29cf-f163-4c4d-870c-be5988cdcb45 Patience says that cinnamon may have a positive effect for those with prediabetes, too. “A recent [small] study looking at cinnamon supplementation in prediabetes found that glucose levels didn’t rise as much for the group taking cinnamon,” she says. Study participants were given 4 grams (g) of cinnamon (about 1½ tsp) every day for four weeks.e60dc2a1-f33c-4a05-9b50-8e3e8e59762934401abe-4a4a-45c9-8fb3-d0ef2cf4cb24 While some studies on cinnamon find benefits for those with diabetes, there currently isn’t enough evidence to recommend it for medical purposes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bec6180b-7ef3-4009-858a-02c228d256eb “Studies looking at cinnamon as an adjunct therapy to help manage type 2 diabetes have presented conflicting results,” says Patience.
The Health Benefits of Cinnamon The Health Benefits of Cinnamon Cinnamon may have a positive impact on other health conditions related to diabetes, too. It may: Protect against free radicals and chronic inflammation: Elevated blood sugar can lead to increased free radical production.e60dc2a1-f33c-4a05-9b50-8e3e8e597629135fcdfe-30b0-4eec-b719-e499973bdc59 Cinnamon contains plant-based antioxidants known as polyphenols, which combat free radicals that damage cells and contribute to diseases such as diabetic neuropathy .e60dc2a1-f33c-4a05-9b50-8e3e8e5976299c1d586f-4c7c-47b5-a285-1b6b55cf8dcde60dc2a1-f33c-4a05-9b50-8e3e8e5976299d80a7c1-bec0-4154-8a0f-359433f01bb7 Chronic inflammation, which produces free radicals, is common in people with diabetes, and it plays a significant role in the development of cardiovascular problems.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c26cbf9e-6f15-4c4a-85b9-2a8bf42b2c80 Improve metabolic health: One review suggests that consuming at least 1.5 g or ⅓ teaspoon (tsp) of cinnamon daily may reduce triglycerides (a type of fat in the blood), total cholesterol, low-density lipoprotein or “bad” cholesterol, blood pressure, and blood sugar in people with a metabolic disease like diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291232e84a-f114-4d4c-b305-02b30d8e4cf0 Lessen symptoms of rheumatoid arthritis: Type 1 diabetes and rheumatoid arthritis (RA) are both autoimmune diseases, and people with one condition have an increased risk of developing the other.e60dc2a1-f33c-4a05-9b50-8e3e8e59762967821fd1-ea5a-4318-935b-6a746a92c3c2 Thanks to its anti-inflammatory effects, cinnamon may help ease joint inflammation, pain, and stiffness.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293e530e7f-15d9-4f68-88aa-153fc5e79db1
How to Add Cinnamon as a Spice or Supplement Adding Cinnamon as a Spice or Supplement Given its mixed scientific results, cinnamon seems unlikely to make a significant impact on your health, especially in the smaller amounts that most people are likely to add to their meals. But even so, there’s good reason to sprinkle it on toast, add it to tea or coffee, or mix it into oatmeal or yogurt anyway, says Sandra Arévalo, RDN, MPH, CDCES , the director of the Jacob’s Family Pride Wellness Center at Montefiore Nyack Hospital in New York. “I recommend cinnamon and nutmeg to add flavor to desserts and other sweet treats while reducing the amount of sugar used in the recipe,” she says. Cinnamon supplements, on the other hand, make it easier to consume larger amounts of it. They can contain as many as 6 g (1¼ tsp) per dose, according to some studies.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d77cb2ed-f570-424b-a31c-b22b0543321f But taking supplements comes with some risk. Unlike prescription and over-the-counter medications, supplements are not regulated by the U.S. Food and Drug Administration (FDA), and their manufacturers are not required to provide evidence of their safety or efficacy.e60dc2a1-f33c-4a05-9b50-8e3e8e59762954fa2fc3-bde1-4b1b-8c5a-277f2896d757 If you decide to try cinnamon supplements, Arévalo cautions against consuming too much, since they can cause gastrointestinal issues such as nausea , vomiting, diarrhea , or heartburn. “There are studies that show cinnamon can also affect the liver when taken in large doses because of the effects of a component in cinnamon called coumarin,” she says. A small percentage of people may be especially sensitive to liver damage from to coumarin consumption.e60dc2a1-f33c-4a05-9b50-8e3e8e597629996dbfd2-5577-4f6f-bdbf-51f181ac3bba Check with your doctor to ensure that cinnamon supplements won’t interact with any other medicines or supplements you take. If they won’t, look for a supplement that’s been third-party tested by NSF, ConsumerLab, or U.S. Pharmacopeia (USP).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b2d94a16-8248-4610-a95c-292ccfeba302
The Takeaway Some findings suggest that cinnamon could elicit insulin effects when eaten, which might help with blood sugar management in people with diabetes. More study is needed before it can be recommended as a tool for diabetes management. Cinnamon’s antioxidant properties may improve symptoms of health conditions related to diabetes, such as neuropathy, heart disease, and autoimmune conditions such as rheumatoid arthritis. Cinnamon can be eaten in food or taken as a supplement. Food sources won’t contain as much of it, but its sweet flavor can help people with diabetes avoid eating added sugar. High doses of cinnamon have been linked to liver damage and other side effects, so talk to your healthcare provider about safety and dosage before taking any supplements.
Resources We Trust Cleveland Clinic: The Benefits of CinnamonCenters for Disease Control and Prevention: Manage Blood SugarAmerican Diabetes Association: Nutrition and DiabetesUniversity of Rochester Medical Center: Complementary and Alternative Medicine for DiabetesJohns Hopkins Medicine: 5 Spices With Healthy Benefits
