Are There Any Risks To Eating Cinnamon
All cinnamon contains a compound called coumarinhigher in cassia than ceylon. Coumarin can cause liver damage and tumors in animals at high doses. The risk to humans is primarily in people with existing liver damage, and even then when ingesting far higher amounts than you would typically get in your diet.
If youre upping your cinnamon intake, its best to start small and build up to larger amounts gradually. You may find that too much cinnamon irritates your digestive system, or you could have an allergy that doesnt present itself in lower quantities. That allergy, though rare, could lead to uncomfortable symptoms such as swelling, burning, itchiness of the mouth, or mouth sores.
Since cinnamon lowers blood sugar, you may want to avoid taking extra cinnamon if you are already at risk for low blood sugar . Coumarin is also a natural blood thinner, so you may want to avoid it if youre already taking blood thinners, such as warfarin or statins.
Its also unknown whether taking extra cinnamon has any side effects during pregnancy or breastfeeding, so it may be best to err on the side of caution.
Other Spices That Help Control Blood Sugar:
There are a number of other spices that can be helpful. They include caraway, cumin, ginger, fenugreek and turmeric. You can learn much more about these spices and their beneficial effects from our 200-page book, Spice Up Your Health. It is available at www.PeoplesPharmacy.com.
It is important to monitor your blood sugar levels very carefully. Your doctor will want to keep track of your progress, so a daily diary with glucose levels will enable her to make sure you are within normal limits. If natural products together with exercise and a low-carb diet dont work, you may need medication. You can learn more about type 2 diabetes and how to treat it with drugs and non-drug approaches in our Guide to Managing Diabetes.
Bonus Benefits Of Cinnamon
Even more promising, research suggests that cinnamons spicy mojo goes beyond blood sugar control. It can actually reduce the odds of heart disease, obesity, and other health problems linked to diabetes.
In a 2019 study published in the journal Clinical Nutrition, participants were divided into two groups. One group consumed 1 gram of cinnamon a day for three months, while the other group took a placebo.
The cinnamon group saw improvements in fasting plasma glucose, HbA1C, fasting insulin, and insulin resistance compared to those given a placebo as well as reductions in BMI and body fat.
And according to a 2013 review of 543 diabetes patients published in the Annals of Family Medicine, cinnamon lowered LDL cholesterol and triglycerides while at the same time increasing levels of HDL cholesterol.
Other research has found that the spice can significantly decrease both systolic and diastolic blood pressure.
And since cinnamon is rich in antioxidants like polyphenols and flavonoids, you get an extra boost of free radical- and inflammation-fighting power.
Read Also: How To Get Off Sugar And Carbs
Might Cinnamon Help You With Blood Sugar Control
Q. I have seen reports about taking organic Ceylon cinnamon for blood sugar. My A1C was 6.7 and my doctor wanted to put me on medication for diabetes.
I have AFIB and take Xarelto and verapamil already, so I said no. I also take a tart cherry pill for gout, and my doctor said that was OK.What is your opinion about cinnamon? It seems risky to me, yet I dont want to go on medication.
A. For years, researchers have been considering whether cinnamon might help with blood sugar control. Relying on cinnamon without tracking your blood glucose or your HbA1c could be risky. You wouldnt know whether or not you were maintaining healthy levels.
How Can I Incorporate Cinnamon Into My Diet
Theres no official recommended dose of cinnamon for healthy people who want to take advantage of its benefits. However, most of the existing research has found effects at doses between one and six grams. This lines up with the 2003 USDA study mentioned earlier, which found benefits of taking even just half a teaspoon, or a little more than a gram.
Here are our three favorite ways to incorporate cinnamon into meals:
- Add 1-2 teaspoons to a smoothie
- Put it in your coffee. Dont just dump a big spoonful in your joe or you could end up with a sludgy mess. Here are tips for incorporating cinnamon into your coffee. And heres a recipe for a cinnamon coconut latte made with cinnamon and slow-digesting fat .
- Add it to a rub for meat or tofu. Cinnamon is one of the spices in Chinese Five Spice, a great addition to veggie or tofu dishes. If you eat meat, add cinnamon to your rub.
If youre not a fan of the taste, taking cinnamon supplements might be a viable option. Although researchers havent compared the effects of raw cinnamon and cinnamon capsules, both have been used in studies and produced similar outcomes.
It May Lower The Risk Of Common Diabetes Complications
This spice does more than lower fasting blood sugar and decrease blood sugar spikes following meals.
It may also lower the risk of common diabetes complications.
People with diabetes have twice the risk of heart disease as people without it. Cinnamon may help lower this risk by improving established risk factors for heart disease .
A review of controlled studies in people with type 2 diabetes found that taking cinnamon was associated with an average decrease in bad LDL cholesterol of 9.4 mg/dL and a decrease in triglycerides of 29.6 mg/dL (
However, this research has only been completed in test tubes and animals. Further studies in humans are needed to confirm these findings.
Cinnamon may help lower the risk of diseases related to diabetes, such as heart disease and Alzheimers disease.
Here Are Some Reasons To Consume Cinnamon For Diabetes Prevention
Effective Ways to Use Cinnamon for Diabetes Management
Cinnamon is not merely a spice loaded with healthful antioxidants, but it can also help patients regulate their blood glucose levels. Cinnamon promotes digestive health as well, which is linked directly to diabetes.
Medical experts recommend consuming cinnamon in moderation, about 3-6 grams cinnamon powder in a day.
Read Also: How To Bring My Sugar Up
Reduces Risk Of Diabetes Complications
Oxidative stress is considered to be the main cause of diabetes and its complications. A study has mentioned that poorly controlled glucose levels in diabetics can lead to complications such as heart diseases, neuropathy, eye diseases, Alzheimer’s and foot damage.
The potent antioxidant and anti-diabetic activities of cinnamon can help reduce damage due to free radicals in the body and reduce the risk of complications associated with diabetes.
May Also Help Prevent Diabetic Complications
Research suggests that cinnamon may also help protect against diabetic complications. It has antioxidant and anti-inflammatory properties that guard against oxidative stress and chronic inflammationunderlying factors in most degenerative disorders, including diabetes-related damage to the nerves, kidneys, eyes, and arteries.
Lab studies suggest that cinnamon also inhibits the formation of advanced glycation end products . Formed when sugar molecules bind to proteins and fats in a process called glycation, AGEs interfere with normal cellular function. Chronically elevated blood sugar accelerates glycation, which leads to an accumulation of AGEs and contributes to the development of diabetic complications.
Heart disease is the most serious complication of diabetes. According to a 2021 meta-analysis, cinnamon supplementation improves several cardiovascular risk factors in patients with diabetes and metabolic syndrome. This review of 35 clinical trials concluded that supplemental cinnamon was associated with meaningful reductions in total/LDL cholesterol, triglycerides, waist circumference, and blood sugar. Another recent meta-analysis confirmed benefits for reducing waist circumference, BMI, and other markers of obesity.
Recommended Reading: Does Vodka Have Sugar In It
When Is Cinnamon Spice Not So Nice The Great Danish Debate
Well, as we recently reported in The Salt, cassia cinnamon is the variety you are most likely to encounter in a grocery store. But cassia can contain high levels of coumarin, a naturally occurring ingredient that, when eaten in large enough amounts, can cause reversible liver toxicity in a small group of individuals sensitive to it.
“So the warning is, for cinnamon lovers, is to beware of excessive intake of cassia,” says diabetes educator Angela Ginn.
And Ikhlas Khan, a researcher at the University of Mississippi’s School of Pharmacy who recently looked at the amounts of coumarin in cinnamon-flavored foods in the U.S., recently told The Salt that people who do want to use cinnamon for medicinal purposes should consult their doctor before taking large amounts.
Some experts suggest investing instead in Ceylon cinnamon, a milder and pricier variety of the spice that comes from a tree distinct from but related to cassia.
How much cassia is too much? For an adult who is sensitive to coumarin, the limit is about a teaspoon a day, according to the daily tolerable intake set by the European Food Safety Authority.
So if you’re a cinnamon lover and your goal is to increase your daily intake, using Ceylon cinnamon can reduce the risk of consuming too much coumarin.
Choose Real Cinnamon For Best Results
Only real cinnamon is best for your health, which is also known as Ceylon cinnamon. Its produced in Sri Lanka, where real cinnamon originates from, while most cinnamon in the stores today are cassia cinnamon, made from the cassia plant that is similar to cinnamon, but not the real deal. Its also darker in color and stronger in flavor than real cinnamon, not to mention cheaper to produce. But cassia is not in fact real cinnamon, and though it has been linked to improving blood sugar, cassia may be toxic to your liver! So, please, buy Ceylon cinnamon, which still comes with blood sugar benefits, even if not as strong as benefits from cassia sources. You only need a tsp. a day to get the best results for blood sugar.
Check out this video below by Michael Greger, MD. and expert on plant-based diets and nutrition who explains the cinnamon and blood sugar debate even further. As youll see, cinnamon is no longer just a spice to put on pumpkin pie and in our oatmeal. It may in fact, be a great to take care of your health for the long term, so long as you know which kind to use and what you need to keep in mind overall.
Read Also: What Causes High Blood Sugar Spikes
Raw Massaged Kale Salad With Fresh Figs And Oranges
Full of fiber, greens, calcium and magnesium, this hearty salad has everything you need to feel your best. Add a lean protein option like hemp seeds, tempeh or tofu, or some edamame, chickpeas or pumpkin seeds, and youve got yourself one long-lasting meal. Cinnamon added to this recipe really puts a nice touch, while also providing additional blood sugar benefits.
Cinnamon Improves Glucose And Lipids Of People With Type 2 Diabetes
Also Check: How To Stop Sugar Cravings And Lose Weight
How Much Should You Take
Cinnamons benefits for lowering blood sugar have been well-studied.
Yet despite this, no consensus has been reached regarding how much you should consume to reap the benefits while avoiding potential risks.
Studies have typically used 16 grams per day, either as a supplement or powder added to foods.
One study reported that the blood sugar of people taking either 1, 3 or 6 grams daily all decreased by the same amount .
Given that people on the smallest dose saw the same benefit as those on the largest dose, there may be no need to take large doses.
Additionally, a number of studies have shown that the coumarin content of Cassia cinnamon can vary. Therefore, it would be wise not to exceed 0.51 grams of it per day to avoid surpassing the tolerable daily intake of coumarin.
Much less caution can be taken with Ceylon cinnamon. Consuming up to 1.2 teaspoons daily should be safe as far as coumarin content is concerned.
Limit Cassia cinnamon to 0.51 gram per day. Ceylon cinnamon can be consumed in higher amounts, even though it may not be necessary.
What Dose Is Effective
Q. Ive just bought a pound of Ceylon cinnamon, since that is supposed to have the least coumarin and be best for lowering blood sugar. Unfortunately, I cant find anything on dosage just that too high doses are risky. Do you have specific recommendations? I am a woman of 67 who needs to lose about 30 pounds.
A. A pound of Ceylon cinnamon should last you many months. A systematic review and meta-analysis of 35 clinical trials found that doses of 1.5 grams or more of cinnamon lowered total cholesterol, triglycerides, LDL cholesterol and serum glucose and insulin .
We were curious how to measure 1.5 grams of powdered cinnamon, so we got out our sensitive kitchen scales. Our experiment showed that ¼ teaspoon weighed just over 2.5 grams . As a result, we conclude that ¼ teaspoon cinnamon daily would be enough to help you lower your blood sugar, along with a sensible low-carb diet.
Please have your healthcare provider monitor your progress.You are correct that Ceylon cinnamon has the least coumarin, a compound found in some cinnamon bark that can be toxic to the liver . Overall, Ceylon cinnamon has the best activity profile for controlling blood sugar.
Read Also: How To Treat Low Blood Sugar
Can Cinnamon Help Prevent And Manage Diabetes
Among various spices used in the prevention and management of diabetes, cinnamon is considered one of the best due to its natural insulin resistance and antidiabetic properties. According to a study published in the International Journal Of Food Science, cinnamon contains active compounds that can mimic insulin and may help regulate blood glucose in the body and control diabetes to a great extent.
The study also adds that different cinnamon species such as Ceylon, Chinese or Saigon may act differently on diabetics due to different amounts of phenolic compounds. In this article, we will discuss some of the benefits of cinnamon in the prevention and management of diabetes. Take a look.
In Todays Medical News: Does Cinnamon Help Blood Sugar Control Noted Asks Again
A July 21, 2020 article on the ABC 7 KVIA.com website informs us: Cinnamon linked to blood sugar control in prediabetes, study finds. Is it true that cinnamon helps control blood sugar levels?
Sorry cinnamon lovers! Cinnamon is a wonderful spice but it is still too early for it to be considered a miracle drug. The study being reported on here was very small but high quality: a randomized controlled trial investigating cinnamons effect on diabetes prevention in 51 people with prediabetes who were not taking other medications. Results of similar trials in full blown type 2 diabetics have been mixed, probably because the effect of cinnamon is too weak to make a difference in blood sugar control consistently when patients are already on other glucose lowering medications. Not discussed in the article but important to note is that having to take anything three times per day as the cohort in this RCT did over the long term is virtually assured to result in low adherence.
Not discussed in the article but important to note is that having to take any pill three times per day, as the cohort in this RCT did, over the long term is virtually assured to result in low adherence.
You May Like: What Helps Bring Your Sugar Down
Cinnamon For Blood Sugar: How Long Does It Take For Cinnamon To Lower Blood Sugar
Researchers are still working on their studies regarding this matter. However, one thing is for sure. Cinnamon shouldnt be taken for an extended period of time. This is because there are still a lot of things to discover about Cinnamon, so dont take the risk.
But, if we base this to the duration that researchers use whenever they conduct a study regarding Cinnamon and Diabetes, they mostly take 6 months. Within these six months, significant changes regarding the Blood Sugar Level can be observed.
However, paying your doctor a visit with regard to this matter wont hurt you. Your doctor knows your condition best, and each condition is different for each person. They can tell you whether you should go on with your Ceylon Cinnamon treatment and how long it should take.
Effects Of Cinnamon For Diabetes
Several controlled studies have concluded that cinnamon might be favourable for people with diabetes.
Studies have discovered that consuming just one, three, or six grams of cinnamon every day for 40 days decreased serum glucose, triglyceride, LDL, as well as total cholesterol among 60 middle-aged diabetic patients.
Another study published by the Agricultural Research Magazine concluded that consuming just one gram of cinnamon for diabetes every day can boost insulin sensitivity and help regulate or even reverse type 2 diabetes.
An analysis printed in 2007 in The American Journal of Clinical Nutrition reported that consuming six grams of cinnamon dampens stomach emptying and substantially lowers hyperglycemia after meals without altering satiety .
The daily consumption of organic foods is beneficial for you and your family, as it adheres to the international standards of healthy meals.
Organic farming can protect the environment because of its eco-friendly cultivation practices and no pesticidal involvement.
Among copious health benefits, many studies indicate that cinnamon use for diabetes is typically safe and beneficial for most people to enjoy by adding it in food unless you are suffering from liver problems.
Don’t Miss: Are There Sugar Free Graham Crackers