What is Cinnamon?
Cinnamon is a spice that comes from the bark material of “Cinnamomum trees”. For countless years, cinnamon has been used as medicine. There are two specific types of cinnamon: Ceylon and Cassia. Ceylon contains more antioxidants than Cassia cinnamon. For that reason, studies indicate the possibility of Ceylon cinnamon providing more health benefits. Cinnamon contains many antioxidants, which are essential because they “reduce oxidative stress”, which is linked to nearly every chronic disease. Thus, many people seem to wonder, “Does Cinnamon Lower Blood Sugar” or is it just a myth?
Cinnamon Lowers Blood Sugar
Many studies have shown that cinnamon is great for reducing fasting blood sugar. In one study, 543 people with type 2 diabetes who took cinnamon observed an average decrease in blood sugar of 24 mg/dL. Cinnamon also works to fight diabetes and lowers blood sugar by acting as insulin and developing insulin to work more efficiently. Cinnamon leads to an increase in insulin sensitivity, which correlates to a more efficient way of moving glucose into cells. Some studies indicate that the effect of cinnamon on insulin lasts around 12 hours. After meals, blood sugars typically rise quite a lot. By eating cinnamon, studies show that it leads to food being filtered out of your stomach at a slower rate, corresponding to lower blood sugar levels.
What Do Studies Show?
In 2012, a study conducted in China took 69 people that had type 2 diabetes. They were divided into three separate groups: One was given 120 mg of cinnamon everyday, Second given 360 mg of cinnamon everyday, Third was given none. After 3 months of observation, the first two groups saw lowered blood sugar levels. The third group found no major change in blood sugar levels.
The Journal of Medicinal Food analyzed 8 studies and concluded that cinnamon correlated to blood sugar being reduced by approximately 3-5%. Another study analyzing other studies observing the effect cinnamon has on blood sugar showed that cinnamon intake correlated with a clear decrease in blood sugar level. However, too much cinnamon is shown to be unhealthy.
In 2019, a study published in the Clinical Nutrition Journal divided people into two groups: First one took 1g cinnamon everyday, Second took none. After three months, the results were analyzed. The first group observed lower blood sugar, improved fasting insulin, insulin resistance, and body-mass index.
How Can You Incorporate Cinnamon In Your Diet?
Make sure you add cinnamon as an addition to your diet. For instance, if you make an omelet, you could sprinkle a little cinnamon as well. As mentioned before, add small amounts. Here are some great ways you can add cinnamon:
- In Smoothies, Coffee, Tea
- Sliced Fruit
So Can You Eat Any Form of Cinnamon?
No. It is best to stick to limited cinnamon intake and treat it as a spice. That means avoid sugary cinnamon foods such as cinnamon rolls and buns. Be smart about incorporating cinnamon into your diet. Remember, too much cinnamon can be bad for your health. Around 4-6 g everyday is found to be the typical amount.
Who Should Not Eat Cinnamon?
Anyone that has or is at risk for developing liver disease should not eat cinnamon. Since the Cassia type of cinnamon is what is most sold throughout the nation, a substance called coumarin tends to have more cinnamon than the Ceylon type of cinnamon.
Can Cinnamon Be Used By Itself?
No. Although studies have pointed to an overall decrease in blood sugar levels as a result of eating cinnamon, it is not effective by itself. Remember, the most important aspect of blood sugar control is the right diet. Another option is taking cinnamon supplements, which we will discuss later.
How Much Cinnamon Should You Take?
Since cinnamon can be taken as a supplement, somewhere from 4-6 g is appropriate. In one study, 3-6 g of cinnamon were observed to decrease blood sugar levels by between 18 and 29%. It is clear that numerous studies prove the benefit of cinnamon. But it is essential to intake healthy amounts. The spice’s antioxidants, as mentioned before, supports the following:
- Blood Sugar Levels
- Reduce Risk of Type 2 Diabetes
- Improves Brain Function
Our Journey, Our Mission, Our Health
There are many ways to lower blood sugar, naturally and through effective supplements. Be sure to check out which methods might work best for you. It’s different for everyone. Personally, a combination of natural factors, proper routine, lifestyle modifications, and effective supplements worked wonderfully.
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