Cinnamon is known as a fragrant spice that adds flavor to foods, beverages and even chewing gum. However it may also provide health benefits. Read here to learn more about what experts say about cinnamon, including what it is and how it’s used, as well as potential health benefits associated with consuming this spice.
What Is Cinnamon?
Made from the inner bark of cinnamon trees, cinnamon has been used medicinally for thousands of years to improve conditions such as fever, inflammation, common colds and diarrhea. Available in grocery and health food stores, cinnamon can be purchased in the form of cinnamon sticks, fine powder, tea, oil and supplements.
There are four common types of cinnamon, including:
· Ceylon cinnamon. Also known as true cinnamon, Ceylon cinnamon has a soft texture and savory taste. It’s native to Sri Lanka and is the most common type of cinnamon used in North America.
· Saigon cinnamon. Often referred to as Vietnamese cinnamon, Saigon cinnamon is derived from trees that grow in Vietnam and offers a bold flavor and hint of sweetness.
· Cassia cinnamon. Chinese cinnamon or cassia cinnamon is also widely available in groceries and has a rough texture and spicy-sweet flavor.
· Korintje cinnamon. Grown in Indonesia, Korintje cinnamon offers a subtle sweet flavor with hints of spice.
Health Benefits of Cinnamon
Research indicates consuming cinnamon may yield health benefits. “Some of the most noteworthy benefits of cinnamon are its effects toward blood glucose and insulin regulation,” says Sarah Herrington, nutritionist at Brio-Medical, an alternative medical treatment center in Scottsdale, Arizona.
May Improve Diabetes and Metabolic Health
According to a 2022 research review, cinnamon may mimic the effects of insulin. Eight studies showed that cinnamon improved fasting blood glucose and postprandial (after eating) blood glucose levels[1]. One review of randomized controlled trials found that consuming 120 mg per day to 6 grams per day for four to 18 weeks reduced levels of fasting plasma glucose.
“The main health benefit of cinnamon is its potential to help regulate blood sugar levels which can potentially lead to better diabetes management and metabolic health,” explains Samantha Turner, a registered dietitian and owner of Forks and Grace, a company that provides faith-related nutrition programs in Virginia.
May Protect Against Heart Disease
Research shows a correlation between cinnamon and a reduced risk of heart disease, which is the leading cause of death in the U.S. A review of 13 studies indicated that supplementing with the spice may lower triglyceride and total cholesterol levels, two risk factors for heart disease. A 2020 review of research found that consuming less than a teaspoon daily may reduce blood pressure in people who have obesity.
May Reduce Inflammation
Cinnamon can act as an anti-inflammatory, meaning it may reduce inflammation in the body. It’s packed with powerful antioxidants, including polyphenols, which are naturally occurring compounds that protect against oxidative damage caused by free radicals (unstable molecules that are produced by the body or come from external sources, such as air pollution, and can lead to aging and illness).
A 2020 meta-analysis demonstrated that a cinnamon supplement ranging from 1.5 to 4 grams per day may increase antioxidant levels in the blood and lower inflammation markers, such as C-reactive protein.
May Protect Against Cancer
In addition to being anti-inflammatory, cinnamon may also have anti-cancer properties, according to a 2019 review in the European Journal of Medicinal Chemistry. The review concludes that cinnamon enhances apoptosis or programmed cell death, meaning it may interfere with cancer progression.
Potentially Improves Oral Hygiene
Cinnamon oil can help improve oral health as it may protect against certain bacteria that leads to bad breath, cavities and mouth infections. A 2011 study found that cinnamon oil presents a range of antibacterial activity by inhibiting bacteria involved in dental caries.