Historically, cinnamon has also been used as a traditional medicine for a variety of ailments, including bronchitis, and today, scientists are studying a wide range of medicinal uses for the spice, including the treatment of diabetes and neurodegenerative diseases like Alzheimer’s. In addition to cinnamon sticks and ground cinnamon, Cinnamomum trees are also a source of essential oils, which are made from their bark, leaves, and even twigs. The good news: Cinnamon happens to be packed with antioxidants3, which stabilize free radicals. In one study4 of antioxidant activity in 26 different spices, cinnamon came out on top, beating out “superfoods” like oregano. Even better, research reveals5 that the antioxidants in cinnamon are also anti-inflammatory. These antioxidant and anti-inflammatory properties likely play a role in cinnamon’s other health benefits listed here. “A bioflavonoid found in cinnamon called proanthocyanidin may alter the insulin-signaling activity in our fat cells and thus has great potential to help with diabetes,” Will Cole, D.C., IFMCP, functional medicine expert, told mbg. “The spice has also been shown to significantly reduce blood sugar levels and triglycerides in people with type 2 diabetes.” One way cinnamon lowers blood sugar6 is by slowing the breakdown of carbohydrates in the digestive tract, which in turn limits the amount of glucose7 that enters the bloodstream. Taking a dose of 1 to 6 grams (roughly one-half to 2 teaspoons) of cinnamon per day has been shown to lower fasting blood sugar levels8 by 10 to 29 percent. Consider adding a sprinkle of cinnamon and a dollop of almond butter to your morning oatmeal to help keep blood sugar stable till lunch. Other animal research has found that consuming cinnamon significantly increases levels of something called sodium benzoate in the brain. This, in turn, increases levels of brain chemicals called neurotrophic factors, which stimulate the creation of new neurons and protect old ones—all of which may slow the progression of a variety of neurodegenerative diseases, including Alzheimer’s and Parkinson’s. Coumarin can have negative effects19 on the liver and even increase your risk of cancer. In animal studies, too much coumarin has been shown to increase the risk of cancerous tumors in the lungs20, liver21, and kidneys22. Ceylon, or “true” cinnamon, contains only trace amounts23 of coumarin, making it safer to consume. While there’s no established dose for cinnamon in the United States, 1 teaspoon per day of Cassia cinnamon for adults is typically considered safe per European guidelines—and possibly a bit more for Ceylon cinnamon. That’s more than enough to boost the flavor and nutrients of your morning oatmeal, latte, or smoothie. However, people on diabetes medications should be extra cautious. While some cinnamon is great for lowering elevated blood sugar back to healthy levels, too much can send people into hypoglycemia, a condition characterized by very low blood sugar and symptoms of dizziness, tiredness, and even fainting. People taking diabetes medication such as insulin are at increased risk of this if they consume too much cinnamon. So, always consult with your doctor about what constitutes an appropriate amount of cinnamon to consume if you have diabetes. To reap cinnamon’s benefits, you should always mix it into food or beverages—never eat dry cinnamon by the spoonful (remember that awful cinnamon challenge27?). Not only can it lead to choking, but the lungs aren’t able to break down the fibers in cinnamon, which means it accumulates in the lungs28 and can eventually lead to aspiration pneumonia. Overall, cinnamon is a powerful, health-promoting ingredient that may help with everything from curbing sugar cravings to lowering your risk of Alzheimer’s. But you shouldn’t take its perks as permission to dump it onto everything—a little of this spice (up to 1 teaspoon per day, which is still kind of a lot for cinnamon) goes a very long way in terms of boosting the flavor and health benefits of your food. Any more than that could have some negative effects.
