A great addition to coffee, tea, smoothies, toast, oatmeal, and fruit, cinnamon is a versatile ingredient that I use daily! More than just a kitchen staple that instantly warms your home when used for baking, cinnamon is a therapeutic spice!

In addition to its naturally sweet and spicy flavor, it directly supports blood sugar levels by reducing a blood sugar spike. Cinnamon also indirectly supports blood glucose by improving gut health, reducing inflammation from being rich in polyphenols, and aiding in balancing hormones.

Read on to learn about the benefits of adding a few sprinkles to your food and drinks.

Blood Sugar

To reiterate some points from my previous blog post, The Importance of Balanced Blood Sugar, blood sugar, refers to the amount of glucose in the body at a given time. Glucose are molecules carried in our bloodstream; think of them as small particles that provide our cells–and therefore our bodies–with energy. In fact, our blood glucose levels affect every cell in the body, meaning, a disruption or imbalance can wreak havoc in just about anywhere: our nervous system, skin, organs, and even our brain.

When we are conscious of factors that affect our blood sugar levels such as exercise, lifestyle, sleep quality, and specific foods, we help improve our overall health.

How Does Cinnamon Affect Blood Sugar?

Cinnamon is an excellent example of an easy and scientifically proven way to reduce blood sugar. In order for our bodies to move glucose into a cell, it needs the help of insulin. Cinnamon increases insulin sensitivity and helps glucose move into the cell more efficiently.

Here are some ways cinnamon aids the body and glucose levels:

Improves gut health:

Cinnamon is a prebiotic, which means it provides food for beneficial bacteria in the gut. This can help improve the balance of bacteria in the gut and promote a healthy microbiome.

Rich in polyphenols

Polyphenols are a group of plant compounds that have antioxidant and anti-inflammatory (and other) benefits.
Flavonoids (a type of polyphenol) such as cinnamaldehyde, proanthocyanidins, catechins, and coumarin that are found in cinnamon boost insulin’s ability to aid glucose in entering cells.

Aid in Balancing Hormones for Women

The flavonoid cinnamaldehyde may help balance hormones due to its proven increase in the hormone progesterone and decrease in testosterone production.
- Staying within the range of optimal estrogen and progesterone reduces blood sugar levels. Both high and low testosterone levels have been associated with increased insulin resistance. Remaining in balance is the key!
- Insulin is the biggest supporter our bodies have in regulating our blood sugar. As it turns out, insulin is a hormone! Because cinnamon acts as an insulin imitator, they work hand-in-hand to help glucose get from the bloodstream and into the cell.

**Studies on Cinnamon and Glucose**

A meta-analysis in 2012 of ten studies examining if cinnamon had an effect on glucose. The authors compiled data and found that consuming cinnamon produced a “statistically significant” decrease in not only fasting glucose levels, but a decrease in total cholesterol, LDL, and triglycerides.
Another meta-analysis was published in 2023 that examined the effects cinnamon had on glycemic control. The results revealed cinnamon supplementation significantly reduced HbA1C in patients with type 2 diabetes and women with PCOS (polycystic ovary syndrome).
**In the discussion of both studies, researchers note the amount and type of cinnamon you consume plays a role in benefiting from incorporation to your diet.**

The Different Types of Cinnamon

Did you know there are different types of cinnamon? Cinnamon has been used for centuries as a flavoring, in oils, and for medicinal purposes, but not all cinnamon has the same taste or the same health benefits.

Due to their commercial availability, cinnamon is commonly split into two primary categories: Ceylon and cassia.

Ceylon: This type is often referred to as “true cinnamon” because of its history dating back to the beginning of the spice trade. Tannish-brown in color, Ceylon has a bright and delicately sweet taste.

Cassia: Sharing similarities in color, aroma, and spice level, cassia is broken down into three main types: cassia, Saigon, and Korintje. With a more reddish-brown hue, cassia has a strong, hot, and pungent flavor.

A difference of main concern comes down to the amount of coumarin (a naturally occurring phytochemical and polyphenol) found in each. Cassia is the most common kind of cinnamon sold in America and has the most coumarin compared to Ceylon. High levels of coumarin over long periods of time can have negative health effects on the liver.

A study was done that compared the coumarin levels of cassia and Ceylon. The researchers found that cassia cinnamon contains up to 1% coumarin, whereas Ceylon only contained a trace of about 0.004%.

Cinnamon can be a great addition to sprinkle on a recipe (check out my blood-sugar balancing basil seed oatmeal bowl recipe here or my protein banana muffin recipe here), but it is important to take into consideration the kind of cinnamon you choose to experience its superfood benefits.