Superfoods: Cinnamon

Cinnamon is often associated with sugary treats like apple pie, cinnamon rolls, or cinnamon dolce lattes.

But when cinnamon isn't combined with excessive amounts of sugar, it is an spice that has a long history of use in traditional medicine.

Research has highlighted the role that cinnamon can play in managing blood sugar and weight, particularly in type II diabetics and prediabetics.

For example, in a randomized, triple-blind, placebo-controlled trial, type II diabetics taking oral antidiabetic agents were given either three grams of cinnamon powder (about 1.2 tsp) or a placebo.¹

After 90 days, those taking the cinnamon had a statistically significant reduction in glycated hemoglobin (0.2%) and fasting blood glucose (10 mg/dl), compared to placebo.

A meta-analysis of 16 studies found that cinnamon significantly reduced fasting blood glucose and homeostatic model assessment for insulin-resistance (HOMA-IR) in diabetics and prediabetics, compared to placebo.²

Earlier this year, a study of obese prediabetics showed that those taking four grams of cinnamon powder per day had lower 24-hour glucose concentrations and lower glucose peaks, compared to placebo.³

In addition to helping manage blood sugar, supplementation with cinnamon has been shown to significantly reduce body weight and body mass index (BMI).⁴

Most of these studies have indicated that consuming three or more grams (or about 1.2 tsp) of cinnamon is necessary to achieve its benefits.

That amount can easily be added to foods throughout the day by sprinkling cinnamon on various foods, stirring it into your morning coffee, or enjoying cinnamon tea after dinner.

References

1. Lira Neto JCG, Damasceno MMC, Ciol MA, et al. Efficacy of Cinnamon as an Adjuvant in Reducing the Glycemic Biomarkers of Type 2 Diabetes Mellitus: A Three-Month, Randomized, Triple-Blind, Placebo-Controlled Clinical Trial. J Am Nutr Assoc. 2022;41(3):266-74.
2. Deyno S, Eneyew K, Seyfe S, et al. Efficacy and safety of cinnamon in type 2 diabetes mellitus and pre-diabetes patients: A meta-analysis and meta-regression. Diabetes Res Clin Pract. 2019;156:107815.
3. Zelicha H, Yang J, Henning SM, et al. Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: a 4-week randomized controlled crossover trial. Am J Clin Nutr. 2024;119(3):649-57.
4. Keramati M, Musazadeh V, Malekahmadi M, et al. Cinnamon, an effective anti-obesity agent: Evidence from an umbrella meta-analysis. J Food Biochem. 2022;46(8):e14166.