Cinnamon

defining cinnamon

Cinnamon is among the oldest and most commonly used of spices. It is easy to confuse cinnamon with its close relative, cassia, or Chinese cinnamon, which is also available on the market. Most of the science relating to blood sugar, however, has been done only on true cinnamon, so it is best to be aware of what you are buying. Cinnamon has a long history of use not only for culinary purposes, but also for folk medicinal uses, including for the treatment of digestive disorders like diarrhea, nausea, and vomiting. The German Commission E has approved cinnamon for use as a digestive aid.

Cinnamon is known as a good antibacterial and antioxidant, which may also be a reason for its use in foods and medicine. Cinnamon has been a favorite spice around the world for millennia, not only because of its health benefits, but also because it flavors and preserves food. Cinnamon has been in the news lately for the discovery of its insulinlike action and potential promise for treating type-2 diabetes. In addition to decreasing blood glucose levels, cinnamon also may be helpful for reducing triglycerides and cholesterol.

clinical applications

A well-publicized 2003 study examined the effect of cinnamon on 60 people with type-2 diabetes to determine how it influenced blood glucose, triglycerides, and cholesterol levels. Participants were divided into six groups and given placebo or 1, 3, or 6 grams of powdered cinnamon bark daily for 40 days. The authors concluded that the use of cinnamon reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type-2 diabetes. Based on this study, recommendations are to take half a teaspoon daily to significantly reduce blood sugar. The authors of the study suggest adding cinnamon to the foods you normally eat, not adding high-sugar and high-fat foods that contain cinnamon, such as pies and cookies.

A few other studies have focused on either cinnamon extracts or components in cinnamon. For example, to find out just how cinnamon was working to reduce blood sugar, an extract of cinnamon was tested in rats fed a high-fructose diet for three weeks. It was found that the administration of 300 mg of cinnamon extract per kilogram of body weight would prevent the development of insulin resistance by enhancing insulin signaling to the cells.

Another study was conducted on cinnamate, which is presumed to be an active component in cinnamon bark, to find out how it elicited its cholesterol-lowering and antioxidant effects. In this study on rats, cinnamate was found to inhibit an enzyme in the rats’ livers, resulting in lower cholesterol levels. In addition, it was found to have antioxidant effects in the liver that led to a protective effect on membranes, possibly suggesting a use in protecting against certain degenerative diseases.

sources & dosages

It is best to consume cinnamon in its whole-food form. The dosages used clinically for reducing blood sugar in the studies mentioned above were 1 to 6 grams daily of dried and ground cinnamon bark. In order to supplement the diet, just a half a teaspoon daily added to the regular diet should suffice. Other forms of cinnamon, such as cinnamon tea, may not be as effective.

final thoughts

Although more studies are needed to confirm cinnamon’s effects on blood sugar and cardiovascular health, it holds promise as a good and tasty preventive measure.