Cinnamon has been used for centuries as a spice, anointing oil, and for its therapeutic properties. Ancient Egyptians used it for flavor and aroma, and Romans used it to treat respiratory and stomach issues. More recently, the health benefits of cinnamon have been extensively researched. Studies have shown that cinnamon may have antibacterial, antidiabetic, anti-inflammatory, antioxidant, and even anticancer properties.
Research has shown that taking cinnamon supplements may help lower blood sugar levels in individuals who are obese, overweight, or prediabetic. In a 4-week randomized, double-blind crossover trial of cinnamon supplementation, 18 individuals with prediabetes and overweight or obesity were enrolled. First, the participants were instructed to avoid all cinnamon-containing products and follow a low-polyphenol “beige” diet high in simple carbohydrates for two weeks. Then, they were randomly divided into two groups: one for the treatment and the other for a placebo.
A total of 16 identical capsules were given to each group daily; 8 were taken with breakfast and 8 with dinner. The placebo capsules contained 250 milligrams of maltodextrin, while the treatment group capsules contained 4 grams of cinnamon overall.
The subjects were instructed to adhere to their diet and take the capsules as directed for four weeks. After this period, the groups were switched following a two-week “washout” phase where no capsules were taken. A continuous glucose monitoring device was used by the researchers to monitor the participants’ blood glucose levels, and blood samples were collected for an oral glucose tolerance test at various times during the study.
Results indicated that participants who consumed cinnamon consistently exhibited lower blood glucose levels and peaks than those on placebo. The beneficial bacteria in cinnamon may aid in gut health, strengthening the gut barrier, reducing inflammation, and increasing insulin sensitivity. Short-chain fatty acids produced when beneficial bacteria ferment dietary fibers can also enhance insulin sensitivity, regulate energy storage, and improve glucose metabolism.
Additionally, cinnamon offers various health benefits, including regulation of blood sugar levels, antioxidant properties, anti-inflammatory effects, antimicrobial properties, and support for heart health and weight management. Incorporating cinnamon into your diet can contribute to overall well-being and promote a healthier lifestyle.
