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Medically reviewed by Jamie Johnson, RDN
Key Takeaways
- Cinnamon may help lower blood sugar levels and improve insulin sensitivity, particularly in individuals with type 2 diabetes or polycystic ovary syndrome (PCOS).
- Safe daily amounts are about ½ to 1 teaspoon of cinnamon consumed throughout the day.
- Sprinkle cinnamon on yogurt, oatmeal, fruit, or savory dishes like stews, curries, or soups.
Cinnamon has long been used to alleviate inflammation and support cardiovascular and nervous system health. Today, it’s also valued for its flavor and potential to support blood sugar control and weight management.
Does Cinnamon Lower Your Blood Sugar?
Yes, research suggests that cinnamon, which comes from the bark of Cinnamomum trees, may help lower blood sugar levels.
Extensive research found that cinnamon reduced blood sugar over time (measured by HbA1c) by 0.1% and fasting blood sugar by nearly 11 mg/dL in people with type 2 diabetes or polycystic ovary syndrome (PCOS).
However, other studies indicate that its impact on HbA1c may not be as substantial.
Cinnamon may also improve insulin sensitivity, measured by HOMA-IR, which reflects how well your body responds to insulin. Poor insulin sensitivity (insulin resistance) is a key driver of type 2 diabetes.
Most studies on cinnamon’s blood sugar-lowering effects have focused on individuals with type 2 diabetes. Its benefits for people without diabetes are still unclear.
How Does Cinnamon Lower Your Blood Sugar?
Cinnamon may lower blood sugar by:
- Enhancing insulin receptor activity, resulting in more effective removal of glucose from the bloodstream.
- Contributing to feelings of fullness (satiety).
- Reducing inflammation and cell damage, which contribute to type 2 diabetes.
- Lowering post-meal glucose levels and slowing carbohydrate digestion.
- Delaying gastric emptying.
How Much Cinnamon Do You Need to Lower Blood Sugar?
Studies have used cinnamon doses ranging from 0.5 to 6 grams, roughly equivalent to less than a quarter teaspoon to 2.3 teaspoons.
Aim for 0.5 to 1 teaspoon of cinnamon sprinkled on food throughout the day to help lower blood sugar.
Incorporate cinnamon into your daily routine for at least eight weeks to see any potential blood-sugar-lowering effects.
Is Cinnamon Safe for Me?
Amounts of cinnamon typically used in foods (one teaspoon or less) are generally regarded as safe. However, further details to consider include:
- Avoid if allergic: If you are allergic to cinnamon or its parts, avoid using them.
- Choose Ceylon when possible: Some products may not list the type of cinnamon they contain. However, when possible, choose Ceylon cinnamon (Cinnamomum zeylanicum).
- Watch out for coumarin: Cassia cinnamon (Cinnamomum cassia) contains coumarin, a chemical that may harm your liver when consumed in large amounts for prolonged periods or with liver conditions.
- Food-level amounts are generally safe: Cinnamon consumed in amounts used in foods is likely safe. A half to 1 teaspoon daily, mixed into foods, is likely safe.
- Excessive consumption may cause issues: Consuming large quantities of cinnamon or taking it for prolonged periods may lead to gastrointestinal side effects.
How to Add Cinnamon to Your Diet
You can incorporate about a teaspoon or less of cinnamon into your regular meals. Avoid eating spoonfuls of cinnamon on its own.
- Sprinkle over oatmeal, overnight oats, Greek yogurt, cottage cheese, or smoothies
- Shake into coffee
- Dust on sliced apples, bananas, or pears
- Add to chili, curries, stews, or roasted vegetables
- Use in muffins, breads, pancakes, or energy bites
- Mix into granola, trail mix, or spice rubs
- Stir into nut butter
- Add to warm milk
Read the original article on Verywell Health
