Produced from the bark of the cinnamon tree (1), cinnamon packs a potent punch. This ruddy spice often inauspiciously finds its way into numerous desserts, breakfast cereals, and even chai lattes. While these might not be the healthiest helpings, cinnamon by no means is the culprit. Cinnamon actually carries with it an array of health benefits.
First, cinnamon helps increase insulin sensitivity. When the body processes food for energy, it becomes glucose in the blood. In order for it to enter the cells, insulin acts as the transport carrier for blood glucose. However, if blood glucose levels remain elevated for too long, cells become resistant to insulin as the extra energy is not needed. The body in turn produces more insulin to counteract this cellular response, and this is how insulin resistance begins – which is a precursor to metabolic syndrome and diabetes type 2.
While a balanced diet coupled with smart, nutrient timing is the best way to guard against insulin resistance, cinnamon can be a powerful spice to utilize. One way cinnamon is thought to boost insulin sensitivity is by helping receptors on the cells become more “available and efficient” at facilitating glucose entry (2). Additionally, cinnamon disrupts some of the digestive processes of carbohydrates slowing their entry into the blood (3). Cinnamon is so promising that in some studies it has been shown to reduce fasted glucose levels by 10-29%! (4) Moreover, cinnamon can also help reduce LDL cholesterol levels and lower blood pressure (5).
Overall, cinnamon is an easy to incorporate spice that offers a wide range of health benefits. Suggested usage is around one-half through two teaspoons of cinnamon a day to reap the positive, health effects (6). Try adding cinnamon to your morning oatmeal, sprinkle some in your smoothie, or dash a bit onto some apple slices. Finally, as with any health suggestions, check with your doctor first, and do not solely rely on food sources to alleviate or treat medical conditions. That said, cinnamon is a great option for maintaining overall health.
-Michael Hollinger, CPT
November 8, 2021
Citations:
10 Evidence-Based Health Benefits of Cinnamon (healthline.com)
14 Natural Ways to Improve Your Insulin Sensitivity (healthline.com)
10 Evidence-Based Health Benefits of Cinnamon (healthline.com) Ibid. Ibid. Ibid.
