Cinnamon is a spice used all over the world. It is obtained from the bark of the cinnamon tree and is added to rice and meat-based dishes. It also finds its way into certain sweets, desserts and pastries.
Can foods and spices, in particular, be effective in treating health conditions?
Certain studies have shown that cinnamon helps increase insulin sensitivity and increases lipid metabolism. These spices are also good sources of antioxidants that help in the fight against free radical damage. Other foods like bitter gourd, garlic, flaxseed, fish oils, etc. have been shown to help improve heart health and blood sugar regulation. These foods are thought to lower insulin resistance and increase glucose tolerance. Cinnamon, in particular, is noted for its anti-inflammatory and antimicrobial benefits. It also boosts insulin sensitivity, as seen in certain studies.
The green signal?
Despite certain studies that look promising, researchers are still not clear whether cinnamon helps in lowering elevated blood sugar levels. Non-communicable diseases like diabetes and heart conditions are multifactorial, with diet playing a role in the onset and progression of the disease. And while we would like to pinpoint success to a particular nutrient, we need to proceed with caution.
Some studies have not found any significant link between cinnamon and diabetes as compared to others that have. Study designs are varied and each may have its own drawbacks like the type of cinnamon used (Cassia/ Ceylon variety), small sample size, duration of the study, study design, etc.
For short term use, cinnamon or supplements may be safe. However, it is always safer to use the fresh spice as part of your cooking. Supplements may not be effective and also do not require stringent regulation to prove their effectiveness. Also, our body responds better to nutrients that come directly from foods.
Caution:
Avoid using high doses of cinnamon. This is especially a concern to those on metformin or who have a liver condition. Always consult with your doctor, who can review your case history and medications. Consuming high amounts of cinnamon along with medications can cause your blood sugar levels to fall drastically, and this can leave you feeling light-headed and dizzy (hypoglycaemic condition).
For those with liver issues, the Cassia variety (cheaper, more readily available) of cinnamon should be used with caution. It contains 5 mg of coumarin per teaspoon. The excess amounts of coumarin could cause liver toxicity and damage.
If you are using the cassia variety of cinnamon, avoid using more than ½ to ¾ tsp, since 1 to 1 ½ tsp of the spice could exceed the daily limit.
How can I use cinnamon safely?
Add a pinch of the powder to enhance the taste of the food. Adding it to a bowlful of oats as part of your morning breakfast helps balance sugar levels, while oats give you fibre.
In small ways, cinnamon can help reduce the intake of refined sugars. For example, you can add a pinch of it to green tea to enhance its flavour without adding any extra sugar.
Cinnamon sticks can be added to food preparations to lend flavour to the dish.
Bottom line:
Treating and effectively managing health conditions like diabetes involves a multifactorial approach. No single nutrient can serve as a cure or magic pill. You need to include healthy balanced, fibre-rich meals, exercise in your daily regimen and monitor your sugar regularly. If necessary, you may also need to take medications as suggested by your doctor as part of the treatment protocol.
References
1. 6 Side Effects of Too Much Cinnamon. (2019). Retrieved from https://www.healthline.com/nutrition/side-effects-of-cinnamon#section4
2. Cold, F., Health, E., Disease, H., Disease, L., Management, P., & Conditions, S. (2019). Cinnamon and Diabetes. Retrieved from https://www.webmd.com/diabetes/cinnamon-and-benefits-for-diabetes
3. Diabetes treatment: Can cinnamon lower blood sugar?. (2019). Retrieved from https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058472
4. Khan A, e. (2019). Cinnamon improves glucose and lipids of people with type 2 diabetes. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/14633804
5. levels, T. (2019). The effects of cinnamon on blood sugar levels. Retrieved from https://examine.com/nutrition/cinnamon-blood-sugar/
6. NPR Choice page. (2019). Retrieved from https://www.npr.org/sections/thesalt/2013/12/30/255778250/cinnamon-can-help-lower-blood-sugar-but-one-variety-may-be-best
7. Hasanzade, F., Toliat, M., Emami, S. A., & Emamimoghaadam, Z. (2013). The Effect of Cinnamon on Glucose of Type II Diabetes Patients. Journal of traditional and complementary medicine, 3(3), 171–174. doi:10.4103/2225-4110.114900