There has been a buzz around the possibility that cinnamon could do more than just spice up your foods. A recent study showed that cinnamon lowers blood glucose, cholesterol and triglyceride levels. It’s exciting to think that this common spice has medicine-like powers. But is there enough science for you to begin sprinkling cinnamon on your food every day?
CINNAMON’S HISTORY
Cinnamon was noted to have medicinal powers thousands of years ago. It was a sought-after spice by explorers during the 15th and 16th centuries. Cinnamon comes from the bark of a tree that grows in tropical areas, including India, China, Madagascar, Brazil and the Caribbean. Cinnamon can be purchased today in the form of a powder, stick or oil. It’s commonly used as a spice to increase flavor in foods or as an ingredient in cooking or baking.
THE RESEARCH DETAILS
To date, just one study has been reported on the use of cinnamon in people with type 2 diabetes where blood glucose levels were lowered. The study, published in the journal Diabetes Care, also showed cinnamon's positive effects on lowering triglycerides, total cholesterol and LDL (bad) cholesterol. The amount of cinnamon that showed the best results overall was 3 grams a day (about 1 and 1/2 teaspoons of cinnamon).
ITS ROLE IN YOUR HEALTH
Cinnamon is believed to have properties that can help people with type 2 diabetes, as well as those people at risk for type 2 diabetes. Cinnamon may decrease insulin resistance and allow the body to make better use of the insulin that is made in the pancreas. In other words, cinnamon improves insulin sensitivity. Better insulin sensitivity leads to a decrease in blood glucose levels and an improvement in cholesterol and triglycerides.
More research is needed to determine if cinnamon can help people with type 2 diabetes. However, because 1 to 2 teaspoons of cinnamon a day is not likely to cause harm, you may want to try your own experiment. But before you start to use cinnamon regularly, discuss the subject with your health care provider. If your blood glucose is in your target range most of the time, you could put yourself at risk for low blood glucose. Remember, do not substitute cinnamon for your regular medicines and continue to regularly monitor your blood glucose levels while taking cinnamon.
Add More Spice to Your Life
- Sprinkle it on hot cereal or mix the cinnamon in as you cook it.
- Top a piece of lightly buttered toast, a piece of French toast or a piece of raisin bread with a few sprinkles.
- Mix it into applesauce or canned fruit.
- Sprinkle it on a cup of coffee and stir it in.
- Bake apples and sprinkle with cinnamon before cooking.
- Make a fruit compote and mix in some cinnamon.
- Stir it into yogurt.
- Roll a handful of mixed nuts in it and nibble.
- Put a cinnamon stick in a cup of tea or coffee, warm milk, apple cider or sugar-free hot cocoa.
- Find recipes that use cinnamon. Cinnamon is a common spice in cuisines, such as Caribbean and East Indian.
- Consider taking a cinnamon dietary supplement.
Measure out the amount of cinnamon you want to eat each day. Then use it on foods you eat throughout the day. If cinnamon by itself is too strong or bitter for you, combine it with your favorite low-calorie sweetener. Use this mixture in the same ways you use plain cinnamon.
