Diabetes is a chronic metabolic disorder that impairs your body’s ability to regulate blood sugar. Hyperglycaemia and poor diabetes management can eventually lead to long-term health complications like heart disease, kidney disease, and nerve damage.
Medications and insulin injections are the common treatment options, but a healthy lifestyle and eating habits including certain power foods can help remarkably to manage blood sugar spikes. One such incredible food ingredient is cinnamon, a widely used spice in cuisines across the globe that’s added to sweet and savoury delights.
Cinnamon, a spice derived from the bark of trees belonging to the Cinnamomum genus, has been revered for its aromatic flavour and potential health-benefiting properties. It confers numerous health benefits including lowering blood sugar levels, which is valuable in controlling diabetes.
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Dive into this article to learn how cinnamon can aid in controlling diabetes, its nutritional benefits, how to incorporate it into your diet, and potential side effects.
How Cinnamon Helps in Controlling Diabetes?
Cinnamon has been shown to have umpteen health-benefiting qualities that may help manage diabetes, particularly type 2 diabetes. Here’s how:
Improves Insulin Sensitivity
In diabetic patients, either the pancreas does not make adequate insulin or body cells do not respond to insulin properly, resulting in high blood sugar levels. In addition, it can also increase insulin sensitivity, making insulin work well at carrying sugar into cells.
Cinnamon is endowed with bioactive compounds that may improve insulin sensitivity, which supports the body to use insulin more effectively. Thereby helping to control blood sugar spikes and reduce insulin resistance.
Lower Blood Sugar
A few studies have revealed that cinnamon can help lower fasting blood glucose levels. This effect is thought to be due to cinnamon’s ability to increase glucose uptake by cells and enhance the metabolic process.
Anti-inflammatory and Antioxidant Effects
Chronic inflammation and oxidative stress are associated with an increased risk of insulin resistance and diabetes. Cinnamon is rich in antioxidants and has anti-inflammatory properties that may help reduce these risk factors and promote overall health.
Nutritional Benefits of Cinnamon
Cinnamon is not only flavourful but also packed with essential nutrients and beneficial compounds:
Rich in Antioxidants: Cinnamon is high in polyphenols, which are powerful antioxidants that protect the body from oxidative damage.
Good Source of Fiber: Fiber aids in digestion and helps maintain stable blood sugar levels.
Minerals: Cinnamon contains minerals such as manganese, calcium, and iron, which contribute to overall health.
What Is the Recommended Intake?
Cinnamon’s merits in managing blood sugar spikes are well-studied. Despite this, evidence consents on how much one should take to reap the benefits, while averting possible risks.
Most studies suggest that a lower dose of around 0.5 to 1.0 g of Cassia cinnamon per day is permissible to avoid exceeding the tolerable daily intake of bioactive compound coumarin.
While the other variety Ceylon cinnamon contains less coumarin and can be consumed safely in larger doses.
However, be sure to consult with a doctor before incorporating cinnamon supplements into your daily routine to avert adverse effects.
How to Incorporate Cinnamon into Your Diet?
Cinnamon with its sweet and savoury flavour is easy and versatile to add to a diet plan. Here are some ways:
Sprinkle cinnamon on your morning coffee, tea, or hot chocolate for a flavourful boost.
Also Read: Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices
Add a dash of cinnamon to oatmeal or yogurt for extra flavour and a healthful twist.
Blend cinnamon into fruit or vegetable smoothies for added taste and benefits.
Incorporate cinnamon into baked goods, such as muffins and cookies, or add it to savoury dishes like stews and curries.
Brew cinnamon sticks in hot water to make a soothing and healthful tea.
Potential Side Effects:
Though cinnamon can offer health benefits and is well tolerated by most people, it’s important to be aware of potential side effects:
A few people may experience allergic reactions like irritation or digestive issues. If you notice any adverse effects, discontinue use and seek advice from a healthcare provider.
Cassia cinnamon, the most common variety, contains coumarin, a compound that can be harmful in large amounts. Excessive consumption may lead to liver damage or other health issues. Opt for Ceylon cinnamon, which has lower coumarin levels, if you plan to use cinnamon regularly.
Cinnamon is known to interact with certain medications like blood thinners and hypoglycaemic medications. Consult with a healthcare provider if you’re taking any medications and considering adding large amounts of cinnamon to your diet.
Conclusion
Cinnamon can be a valuable addition to a diabetes management plan owing to its potential benefits in improving insulin sensitivity and lowering blood sugar levels. With its rich nutritional profile and versatile uses, incorporating cinnamon into your diet can be both enjoyable and beneficial. However, moderation is key, and it's important to consider potential side effects and interactions with medications.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The Effect of Cinnamon on Glucose of Type II Diabetes Patients
Farzaneh Hasanzade,1 Maryam Toliat,2 Seyyed Ahmad Emami,3 and Zahra Emamimoghaadam4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924990/
Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes
Alam Khan, MS, PHD; Mahpara Safdar, MS; Mohammad Muzaffar Ali Khan, MS, PHD; Khan Nawaz Khattak, MS; Richard A. Anderson, PHD
https://diabetesjournals.org/care/article/26/12/3215/21858/Cinnamon-Improves-Glucose-and-Lipids-of-People
