Cinnamon for Lowering Blood Sugar Levels

Can this common spice help to manage diabetes?

Cinnamon in two forms: sticks and powder

Matthew O'Shea / Getty Images

A dash of cinnamon can enhance the flavor of an apple pie, but there may be more to this familiar spice than meets the tastebuds. There are studies to suggest cinnamon may help to reduce the levels of glucose (sugar) in blood—findings that could be particularly good news for people with diabetes.

The jury is still out on whether cinnamon truly has a hypoglycemic (blood sugar lowering) effect, but the research is promising. If you have reason to be concerned about your own blood sugar levels (you've been diagnosed with prediabetes, for example, or you're at risk of type 2 diabetes), adding a dash of cinnamon to your diet here and there certainly can't hurt.

Cinnamon at a Glance

Cinnamon is sourced from the inner bark of the Cinnamomum tree. When removed from the trunk of the tree and allowed to dry, the bark naturally rolls up into quills commonly known as cinnamon sticks. The quills are sold as is or ground into a fine powder. Both forms are easy to find on grocery store shelves and anywhere spices and cooking ingredients are sold.

Two types of cinnamon are available in the United States: Ceylon, or "true cinnamon" is the more expensive. The other variety of cinnamon, cassia, is used to flavor most food products.

The distinctive flavor and aroma of cinnamon come from an essential oil called cinnamaldehyde. It's believed that this essential oil has both antimicrobial and anti-inflammatory properties. Cinnamon also has significant amounts of antioxidants—second only to cloves, according to a 2005 study comparing 26 spices.

Cinnamon and Blood Sugar

Research looking at the potential effects of cinnamon on blood sugar levels suggest the spice may be beneficial in two ways. The first is by having an insulin-like effect in the body—in other words, triggering cells to remove glucose from the blood. The second is by increasing the activity of the transporter proteins that move glucose out of the bloodstream and into cells.

Whatever the mechanism by which cinnamon might improve blood glucose levels, studies looking at this potential effect have had conflicting results, with some showing significant positive effects on blood sugar and others showing little to no effects.

However, a 2013 meta-analysis of 10 randomized controlled trials concluded that ingesting cinnamon does, in fact, lower fasting blood sugars. The analysis also found that cinnamon had a positive effect on total cholesterol.

Adding Cinnamon to Your Diet

In studies, supplements were used to test the effects of cinnamon on blood glucose levels. However, as with all dietary supplements, it should be noted that supplements are not regulated by the U.S. Food and Drug Administration.

In addition, since much more research is needed to prove cinnamon's effectiveness in reducing glucose levels, the American Diabetic Association does not endorse using cinnamon supplements to manage diabetes.

Cinnamon also may increase the risk of liver problems and reduce the blood's ability to clot. And because it may lower blood sugar levels, it could be unsafe to combine it with other common medications and/or supplements known to decrease sugar levels, such as alpha lipoic acid, bitter melon, chromium, devil's claw, fenugreek, garlic, horse chestnut, Panax ginseng, Siberian ginseng, and psyllium.

That said, adding reasonable amounts of cinnamon to food isn't likely to be harmful. In studies that found cinnamon had a positive effect on blood sugar levels, subjects ingested the equivalent of between one teaspoon and two teaspoons a day—amounts small enough to easily work into a regular diet simply by sprinkling it on morning oatmeal, adding it to a classic chili recipe to give it some Mexican flair, or sipping it in tea.

Do note that if you're under the care of a doctor or nutritionist for the management of high blood glucose, prediabetes, or type 2 diabetes, you should certainly talk to him or her about how best to include cinnamon in our diet.

Was this page helpful?

Article Sources