Is cinnamon good for high blood sugar

One of the most commonly used spices in the world, cinnamon has been linked in various studies to improvement in cholesterol and blood sugar control, and it seems to have antibacterial and anti-inflammatory effects.

Enjoy it on your food, but hold off on using capsule supplements, says Academy of Nutrition and Dietetics spokeswoman Lauri Wright. There's not enough research on dosage and long-term impact, and if you have liver issues, it could be dangerous.

Uniquely fragrant, rosemary has historically been known for its impact on memory. Shakespeare wrote about it in Hamlet, when Ophelia says to her brother Laertes, "There's rosemary; that's for remembrance."

Studies have shown that rosemary has strong anti-inflammatory properties and seems to improve memory in mice and humans, making it a promising target for Alzheimer's research. Its natural antioxidant abilities persuaded the European Union to approve rosemary extract as a food preservative.

As with any herb, be careful. There are compounds in rosemary oil that could worsen bleeding or seizures and be harmful if taken by mouth.

Turmeric, a common spice in curry powder and other Indian dishes, is another powerhouse spice often touted for its anti-inflammatory properties. The National Center for Complementary and Integrative Health says that claim isn't yet supported but points to studies that show it can control knee pain as well as ibuprofen, reduce the number of heart attacks after bypass surgery, and reduce skin irritation after breast cancer radiation treatment. Be aware that using turmeric in high doses or over a long period could cause stomach distress.

Ancient records from Greece, Rome and Egypt mention the use of mint as a healing herb; today, we often see peppermint used for colds, headaches and digestive issues. Studies of peppermint oil show that it may improve irritable bowel symptoms when taken in capsules and when applied topically may lessen tension headaches, but there's no evidence that it can help the common cold or other conditions. Be warned: Excessive doses of peppermint oil can be toxic.

Asian medicine has used dried ginger for centuries for stomachaches, nausea and diarrhea. Scientific studies show that ginger could help control nausea from cancer chemotherapy when used along with conventional medications, and it may reduce morning sickness among pregnant women, who should be sure to consult with an OB/GYN first.
When used as a spice, ginger is considered safe, but there is some concern that it could interact with blood thinners and increase the flow of bile, which might affect anyone with gallstone disease.

Garlic is the edible bulb of the lily family and is widely promoted as a health aid for high blood pressure, cancer, cholesterol and the common cold. But the National Center for Complementary and Integrative Health says the research into these claims is inconclusive. The center recommends adding garlic to foods but warns that it can increase the risk of bleeding in those on warfarin or needing surgery and can interfere with some drugs, including one that treats HIV.

A slew of supplements on the market claim to help reduce blood sugar levels and cut the risk of heart attack for people with diabetes. Garlic, magnesium and coenzyme Q10 are among the most common that people try. 

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But it may surprise you to know that an old favorite — cinnamon — is getting more attention, says dietitian Beth Czerwony, RD.

While results are still unclear, there have been some small studies about cinnamon and blood sugar that show promising results. However, to date, there isn’t strong enough evidence to recommend cinnamon to people with diabetes for medicinal purposes. 

Here’s what we know

Cinnamon, a spice made from tree bark, is often touted for its potential medicinal properties. People have tried cinnamon to reduce inflammation, lower cholesterol and fight bacteria. For more than a decade, researchers have been working to understand if it can help people with diabetes.

Numerous studies have looked at this issue, and some have found no benefit at all from cinnamon. Other small studies have found that cinnamon can lower levels of glucose, cholesterol and triglycerides (fat in the blood).

Here’s a sampling of small studies that show a potential benefit for taking cinnamon:

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2003 study

In a small study in Diabetes Care, 30 people with type 2 diabetes were split into three groups taking 1 gram, 3 grams or 6 grams of cinnamon supplements daily. Thirty other people took a placebo.

After 40 days, everyone taking cinnamon had lower glucose, triglycerides, low-density lipoprotein (LDL or “bad”) cholesterol and total cholesterol levels. The placebo group saw no change.

2012 study

This study in Nutrition Research analyzed 69 patients in China with type 2 diabetes. One group took 120 milligrams of cinnamon daily, another 360 milligrams and a third a placebo. After three months, the placebo group saw no change, while the two groups taking cinnamon had lowered A1C levels.

2013 study

This meta-analysis of 10 studies found that consuming cinnamon produced a “statistically significant” decrease in glucose, total cholesterol, LDL and triglycerides. It also increased high-density lipoprotein (HDL or “good”) cholesterol.

But researchers noted that applying these results to individuals is tricky. This is mainly because the amount and kind of cinnamon taken and use duration were different in each study.

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2019 study

One 2019 study reported that 3 to 6 grams of cinnamon consumption was found to positively affect certain blood parameters and is considered beneficial for people to consume cinnamon regularly. 

To use or not to use?

Cinnamon may have some health benefits. However, the American Diabetes Association doesn’t recommend relying on cinnamon as a way to reduce blood glucose levels. Nor do we. Results from studies have been conflicting and there is not enough evidence to prove it works.

Because supplements aren’t regulated by the Food and Drug Administration, you don’t know the purity or exact content of them. Your best bet to stay healthy is to follow your diabetes food plan, get regular exercise and take your medication faithfully.

Use the real thing if you decide to spice it up

If you do want to add cinnamon to your diet, however, the best way to do it is to sprinkle it on your oatmeal or cook with about one-half teaspoon to one teaspoon daily.

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