Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.
Interestingly enough, researchers have found that cinnamon ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. (1) It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.
So why is cinnamon good for you and how can you add it to your diet? Let’s take a closer look at what you need to know about this potent spice.
What Is Cinnamon?
So what is cinnamon and where does cinnamon come from? Cinnamon is actually made from a type of tree, and the unique smell, color and flavor of cinnamon is a result of the oily part of the tree that it grows from.
Meanwhile, the health benefits of cinnamon come from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds which are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.
Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make cinnamon one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities. (2)
Nutrition Facts
A little bit of cinnamon goes a long way, and its antioxidant properties are what makes it especially beneficial to include in your diet. As little as half a teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity and more. However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.
Cinnamon also supplies a wide variety of important nutrients and is especially rich in fiber and manganese along with several other vitamins and minerals.
One tablespoon of ground cinnamon contains approximately (3):
- 19 calories
- 6.2 grams carbohydrate
- 0.3 grams protein
- 0.1 grams fat
- 4.1 grams dietary fiber
- 1.4 milligrams manganese (68 percent DV)
- 77.7 milligrams calcium (8 percent DV)
- 0.6 milligrams iron (4 percent DV)
- 2.4 micrograms vitamin K (3 percent DV)
In addition to the nutrients listed above, each serving of cinnamon also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.
How does it helps diabetics?
Stabilizes Blood Sugar
Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. It can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced. (13)
Cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. (14) For this reason, many studies have shown that people with type 2 diabetes can experience significant positive effects on blood sugar markers by supplementing with cinnamon extract. (15)
Sweetens Up Recipes Without Sugar
Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, effectively lowering the glycemic load of your meal. Cinnamon already has anti-diabetic effects that slow sugar absorption and may help curb cravings by stabilizing blood sugar, but using cinnamon for its naturally sweet taste is yet another added benefit that can boost blood sugar control.
Cinnamon contains no added sugar and minimal calories yet is high in many nutrients, making it an extremely healthy addition to many meals. Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit or in oatmeal instead of adding extra sugar. This can help you to reduce your sugar intake and cut down on extra calories to aid in weight loss and fight Candida, diabetes and low energy.
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Can You Have Too Much?
When used in moderation, cinnamon is generally safe and can be consumed with minimal risk of side effects. High amounts of cinnamon — and cassia cinnamon in particular — can cause several adverse symptoms. This is due to the presence of a compound called coumarin, which has been shown to damage the liver in large amounts. (32)
While Ceylon cinnamon contains only trace amounts, cassia cinnamon is much higher in coumarin. Excess consumption of the coumarin found in cassia cinnamon has also been linked to other health problems, including an increased risk of cancer development. (33)
Because of its anti-diabetic properties, cinnamon may also contribute to low blood sugar levels, especially if you’re taking blood sugar-lowering medications already. Cinnamon consumption has also been associated with breathing problems and mouth sores in some people. (34, 35, 36)
Cinnamon is not known to cause negative reactions or allergies, especially when used in small amounts the way that it most commonly is. At times, when taking cinnamon extract supplements or using cinnamon essential oil, it’s possible to take too much, which can interfere with other medicines and medical conditions.
Cinnamon can become unsafe if you take too many cinnamon supplements, especially if you’re pregnant or breastfeeding, have diabetes, have liver disease or recently had surgery. Always make sure you read the recommended dose of cinnamon extracts and other herbal extracts and don’t consume more than is recommended without speaking with your doctor first in order to avoid complications.
Additionally, if you’re using cinnamon essential oil, you might also want to test a small patch of your skin to first check for irritation and allergic reactions before using larger amounts to prevent negative side effects or allergic reactions.
Additionally, many people often wonder: is cinnamon bad for dogs? While cinnamon is non-toxic to your furry friends, it’s best to stick to Ceylon cinnamon to minimize coumarin consumption and keep intake in moderation to prevent negative side effects.
Uses in Traditional Medicine
As one of the oldest spices in the world, cinnamon has long been used for its healing properties as a staple in many forms of holistic and traditional medicine.
On the Ayurvedic diet, cinnamon is considered a warming spice and helps enhance the bioavailability and absorption of other spices in the body. It is used to manage blood sugar levels and is thought to aid in the detoxification and cleansing of the liver. It also encourages digestion, circulation and energy levels to optimize overall health and keep you feeling your best.
Meanwhile, in Traditional Chinese Medicine, cinnamon is often steeped alongside other herbs and spices to brew up a potent medicinal drink. It helps improve the health of the heart, lung and bladder and is believed to relieve pain, ease digestion and promote proper blood flow.
Final Thoughts
- Cinnamon is a spice derived from the bark of cinnamon tree that is packed with nutrients, including fiber, manganese and calcium.
- Adding cinnamon to your routine can come with a long list of benefits, including better blood sugar control, improved oral hygiene, enhanced heart health and reduced inflammation among others.
- There are many varieties of cinnamon available, but it’s primarily found in two main types: cassia and Ceylon. Ceylon is thought to be more potent and contain more extensive health benefits while cassia is cheaper to produce and more widely available.
- High doses of cinnamon may cause symptoms like difficulty breathing, mouth sores, low blood sugar and liver problems. Therefore, it’s best to keep intake in moderation and pair with a healthy diet and active lifestyle to maximize the potential health benefits.
Source: Dr Axe
