Cinnamon, a widely used culinary spice, has attracted attention for its potential role in regulating blood sugar levels, particularly among individuals with diabetes or prediabetes. Over the past two decades, numerous studies have examined its effects on glucose metabolism, insulin sensitivity, and overall glycemic control. Understanding cinnamon’s benefits begins with awareness of what blood sugar is and why maintaining normal levels is crucial for health.
What is Diabetes?
Diabetes is a metabolic disorder characterized by elevated levels of sugar in the blood, a condition known as hyperglycemia (American Diabetes Association, 2023). Under normal circumstances, food is broken down into glucose, which enters the bloodstream and serves as fuel for the body. The pancreas produces the hormone insulin, which facilitates the movement of glucose from the bloodstream into the muscles, fat, and liver for energy use (American Diabetes Association, 2023). In individuals with diabetes, this process is impaired for two main reasons: the pancreas may not produce enough insulin, or the body’s cells may not respond properly to insulin, a condition referred to as insulin resistance (American Diabetes Association, 2023). These factors prevent glucose from leaving the bloodstream effectively, leading to persistently high blood sugar levels.
Warning signs
Common warning signs include excessive thirst, frequent urination, blurred vision, fatigue, increased hunger, dry mouth, and slow-healing wounds (Mayo Clinic, 2022). Persistent hyperglycemia may indicate diabetes or poor glycemic control, emphasizing the need for proper management.
Effects of Not Checking Blood Sugar
If left untreated, prolonged high blood sugar can lead to serious health complications. Chronic hyperglycemia damages blood vessels and nerves, increasing the risk of cardiovascular disease, kidney damage (diabetic nephropathy), nerve damage (neuropathy), eye damage (diabetic retinopathy), delayed wound healing, and even stroke (International Diabetes Federation, 2022; CDC, 2021). These potential consequences highlight the importance of complementary strategies, such as dietary interventions, to help manage blood sugar.
The role of Cinnamon
Scientific studies have revealed that cinnamon contains bioactive compounds, including cinnamaldehyde, cinnamic acid, and polyphenols, which may support glucose metabolism and insulin activity. Research indicates that cinnamon can improve insulin sensitivity. A landmark study by Khan et al. (2003) demonstrated that consuming 1–6 grams of cinnamon daily significantly reduced blood glucose levels in individuals with type 2 diabetes. Furthermore, a meta-analysis by Allen et al. (2013) found that cinnamon supplementation moderately lowered fasting plasma glucose, suggesting potential benefits for glycemic control.
Cinnamon may also slow carbohydrate absorption, as it can delay gastric emptying, resulting in more gradual postprandial blood sugar rises (Hlebowicz et al., 2007). Its antioxidant and anti-inflammatory properties reduce oxidative stress, a known contributor to insulin resistance and diabetes progression (Ranasinghe et al., 2013). Additionally, cinnamon may help lower LDL cholesterol and triglycerides, which are often elevated in people with diabetes (Khan et al., 2003). Collectively, these findings suggest cinnamon could serve as a useful complementary therapy for managing blood sugar levels, although it should not replace prescribed medications.
Cinnamon can be ordered in online and it is locally found in spice shops. Look for Ceylon (true) cinnamon rather than generic or cassia versions. Ceylon is considered higher quality and safer for health-related use. Ensure the cinnamon is pure and without additives, no added colours, flavourings, or preservatives, especially if you are using it for health purposes.
Preparation of Cinnamon
Cinnamon can be prepared in several simple and effective ways to help manage blood sugar levels. The most common method is cinnamon tea, made by steeping one teaspoon of cinnamon powder or one to two cinnamon sticks in hot water for 10–15 minutes and drinking once or twice daily. Cinnamon water is another option, where a stick is soaked overnight in warm water and consumed in the morning. Cinnamon powder can also be sprinkled, about half a teaspoon, on foods such as porridge, oatmeal, smoothies, or yogurt. Some people prefer using cinnamon capsules.
Precautionary measures
Despite its potential benefits, cinnamon should be used with caution. Ceylon cinnamon (“true cinnamon”) is recommended for long-term use because it contains lower levels of coumarin, a compound that can harm the liver if consumed in large amounts (European Food Safety Authority, 2018). Excessive consumption, particularly of Cassia cinnamon, may cause liver irritation. People taking diabetes medication should monitor their blood sugar closely, as cinnamon may amplify the effects of insulin or oral hypoglycemic drugs. Pregnant or breastfeeding women should avoid consuming medicinal doses of cinnamon, and some individuals may experience mild allergic reactions or mouth irritation (WHO, 2020).
In conclusion, cinnamon has demonstrated promising potential in supporting blood sugar control through improved insulin sensitivity, antioxidant effects, and moderation of post-meal glucose spikes. While scientific evidence supports its usefulness as a supplementary therapy, cinnamon should never replace medical treatment for diabetes. When used appropriately and under professional guidance, cinnamon can be a valuable addition to a healthy lifestyle aimed at maintaining stable blood sugar levels.
References
Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). Cinnamon use in type 2 diabetes: An updated systematic review and meta-analysis. Annals of Family Medicine, 11(5), 452–459.
American Diabetes Association. (2023). Understanding blood glucose and diabetes.
Centers for Disease Control and Prevention. (2021). Long-term complications of diabetes.
European Food Safety Authority. (2018). Coumarin in cinnamon: Safety evaluation. EFSA Journal.
Hlebowicz, J., et al. (2007). Effect of cinnamon on gastric emptying and postprandial blood glucose. American Journal of Clinical Nutrition, 85(6), 1552–1556.
International Diabetes Federation. (2022). IDF Diabetes Atlas.
Khan, A., Safdar, M., Ali Khan, M. M., Khattak, K. N., & Anderson, R. A. (2003). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26(12), 3215–3218.
Mayo Clinic. (2022). Hyperglycemia symptoms and causes.
Ranasinghe, P., et al. (2013). Medicinal properties of cinnamon: A systematic review. BMC Complementary and Alternative Medicine, 13, 275.
World Health Organization. (2020). Herbal medicine use in pregnancy.
