Cinnamon has been a popular spice for both culinary and medicinal purposes for many hundreds of years (thousands in fact). Over the last 20 years scientific studies with the spice have been increasing and there has been particular interest in the way that cinnamon appears to be useful in helping blood sugar control (especially in type 2, non insulin dependent, diabetes) via its effects on insulin and other cellular mechanisms.
Laboratory studies have suggested that cinnamon has effects on the way that insulin (a key hormone involved with blood sugar balance) is used by cells and also on the amount of insulin produced by the body after a meal, and animal studies have found that cinnamon seems to lower blood sugar levels, lower triglyceride levels (blood fats linked to heart disease), lower total cholesterol levels while increasing the levels of HDL (‘good’) cholesterol (1)
In 2003 a clinical trial(2) took place in Pakistan which looked at the effect of cinnamon supplementation in individuals with type 2 diabetes. The results showed that cinnamon powder taken over 40 days lowered blood glucose (sugar) levels, triglyceride levels, LDL cholesterol (a type of cholesterol considered to be a risk for heart disease) and total cholesterol levels. The dose of cinnamon used ranged from 1-6g per day and all doses seemed effective.
This year a very small published trial (3) found that 3g of cinnamon eaten with rice pudding significantly reduced the insulin response in the body compared to no cinnamon in healthy individuals. The results indicate a relation between the amount of cinnamon consumed and the decrease in insulin concentration. Another small trial published this year (4) in healthy individuals found that 3g of cinnamon each day for 14 days reduced blood glucose response to oral glucose tolerance tests as well as improving insulin sensitivity. However, when cinnamon supplementation was stopped the effects were quickly lost. The authors conclude that cinnamon may improve blood sugar control and insulin sensitivity, but the effects are quickly reversed.
Why is it important that we are aware of blood sugar (glucose levels)? You may be thinking “I am not a diabetic so why should I be concerned about my blood sugar?”
In September last year I explained how sugar and carbohydrates (which the body breaks down into sugars that are absorbed into the blood) can have a significant effect on raising the risk of heart disease in non-diabetic individuals. I have also previously written about the effect that balancing blood sugar levels in the body can have including fatigue and craving prevention and keeping energy levels stable during the day (see posts dated 8th and 10th September 27th April)
Unfortunately over the years ultra low fat diets and increased consumption of processed and refined foods has led many people to eat diets that are high in sugar and/or high in (non-vegetable and fruit) carbohydrates. Foods that release sugar quickly into the bloodstream have what is known as a high Glycaemic Index (GI), meals that favour a spike in blood sugar levels are said to have a high Glycaemic Load (GL). To identify foods with a high glycaemic index that will contribute to increasing the GL of a meal please view the website: The Glycemic Index, there you will find a database where you can search for specific foods and find out more about GI and health.
Unbalanced blood sugar levels following a meal (post-prandial dysmetabolism) can cause havoc in the body. A high post-meal blood sugar level can lead to damaging free radicals (reactive oxygen molecules) being released which are a risk for atherosclerosis (damage to blood vessels) and metabolic syndrome (a big risk factor for heart disease) as well as many other conditions ranging from cancer to arthritis. The high blood sugar can lead to internal inflammation, dysfunction in the lining of the blood vessels and may also lead to an increase in triglycerides (blood fats) – all risk factors for heart disease. On a more immediate unbalanced blood sugar levels can sometimes lead to feelings of fatigue, lack of energy and cravings.
Cinnamon appears to work by helping the body with the way it deals with sugar in the blood via various mechanisms– the effects of cinnamon appear to be important in type 2 diabetics but also healthy individuals. Cinnamon supplements are available and you can use cinnamon as a sweetener on morning oats/porridge and in baking and cooking. However, the best way to balance blood sugar levels is to eat a healthy, nutritious diet with a low glycaemic load (see the posts mentioned previously). Eating a healthy, balanced diet will help to prevent blood glucose imbalance in the body. A diet that is high in minimally process foods, vegetables, fruits, unrefined whole grains, beans/pulses, nuts/seeds, lean protein, oily fish (such as salmon, mackerel, sardines and trout) will go far in reducing the post-meal increases in glucose, triglycerides (blood fats) and other markers of disease compared to a typical western diet that is processed and full of high GI carbohydrates.
(1)Kim SH, Hyun SH, Choung SY: Anti-diabetic effect of cinnamon extract on blood glucose in db/db mice. J Ethnopharmacol 104:119–123, 2006
(2)Khan A, Safdar M, Khan MMA, Khattak KN, Anderson RA: Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 26:3215–3218, 2003
(3)Hlebowicz J et al. 2009. Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects. Am J Clin Nutr. 89:815-821
(4) Solomon TP & Blannin AK. 2009. Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. Eur J Appl Physiol. 2009 Apr;105(6):969-76.
Written by Ani Kowal
Related posts:
- More evidence suggests that cinnamon may reduce risk factors associated with diabetes
- Almonds at breakfast might help keep blood sugar levels stable
- Turmeric and Cinnamon – Spices for a Healthy Heart
- Certain types of carbohydrates seem to be linked to the risk of developing breast cancer
- Study links sugary drinks with higher blood pressure
