Cinnamon is not just a delicious spice, it can actually improve blood sugar control.
A 2013 meta-analysis reviewed 10 studies on over 500 type 2 diabetics, comparing cinnamon to placebo, and found that cinnamon reduces fasting blood sugar, cholesterol, LDL cholesterol, and increases HDL cholesterol.47
Consuming cinnamon in capsules may be more effective than powder for improving blood sugar control, but powder is also effective.47
There are various kinds of cinnamon, and the most proven type in humans is Cinnamon cassia (also known as Cinnamon aromaticum).47
Don’t eat too much cinnamon
Cinnamon can be toxic.
Side effects found in animal studies include liver toxicity due to coumarin (a component of Cinnamon), increased risk of bleeding, and allergic reactions. The European Food Safety Authority recommends against long-term use of Cinnamon cassia as a supplement.48
For those who are concerned about the dangers of coumarin, an alternative could be Cinnamomum zeylanicum instead (also known as Cinnamon ceylon or Cinnamon verum), a type of cinnamon containing less coumarin.49 This type of cinnamon has not been studied in humans, but animal research indicates that it, too, is antidiabetic.49
Personally, I’ve consumed lots of Cinnamon cassia and never had any noticeable side effects, but individual results will always vary. Therefore, it’s best to be cautious when it comes to cinnamon.
Most human studies used 1 to 6 grams per day, or ½ to 2½ level teaspoons. A level teaspoon of ground cinnamon weighs about 2.5 grams.
Cinnamon can be purchased as a spice in grocery stores. For those who want to take it as a supplement, there are many cinnamon supplements on iHerb.com
- Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Ann Fam Med. Sep-Oct;11(5):452-459.
- Ranasinghe P, Jayawardena R, Galappaththy P, Constantine GR, de Vas Gunawardana N, Katulanda P. Response to Akilen et al. Efficacy and safety of ‘true’ cinnamon (Cinnamomum zeylanicum) as a pharmaceutical agent in diabetes: a systematic review and meta-analysis. Diabet Med. Apr;30(4):506-507.
- Ranasinghe P, Jayawardana R, Galappaththy P, Constantine GR, de Vas Gunawardana N, Katulanda P. Efficacy and safety of ‘true’ cinnamon (Cinnamomum zeylanicum) as a pharmaceutical agent in diabetes: a systematic review and meta-analysis. Diabet Med. Dec;29(12):1480-1492.