By David Blyweiss, M.D.
I love the Holidays! That’s no surprise since this is the time of year when some of my favorites like pumpkin pie and spiced apple cider appear on the menu. There’s one common ingredient in all of these foods—and it just might be my saving grace.
The not-so-secret ingredient is cinnamon. Research in the American Journal of Clinical Nutrition found that cinnamon helps you better regulate your blood-glucose levels.1 And during this time of dietary indulgence, that’s very good news.
Admittedly the study was small—just 14 people. But the scientists at Malmö University Hospital in Sweden found that, after eating rice pudding mixed with about 3 teaspoons of cinnamon, these folks had significantly lower blood-glucose levels for up to two hours. This means that their blood sugar was moving more efficiently into their cells, where it’s used.
Eating the spiced pudding also appeared to slow down the time it took the food to move from the stomach into the small intestine (a part of digestion called “gastric emptying”). And when food enters the intestine more slowly, carbohydrates are broken down more slowly. This leads to a lower blood-glucose concentration after eating.
But that’s not the only way cinnamon improves your glucose levels. A recent study review of people with type 2 diabetes and insulin resistance found that cinnamon also increases insulin sensitivity. This enhances the ability of cells to respond to insulin’s signal to move glucose out of the blood.
But that’s not the only health secret cinnamon holds. It also improves cholesterol and triglyceride levels, boosts antioxidant levels in the blood, and lowers blood pressure.3 Not bad for such a common spice.
Best of all, you can get all of these benefits by consuming as little as ½ teaspoon daily. Sprinkle it on your oatmeal in the morning or try in lieu of butter on sweet potatoes or yellow squash. You can also sneak some into soups and stews for a hint of healthy sweetness.
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If you’ve been diagnosed with type 2 diabetes, talk with your doctor about adding a standardized cinnamon supplement to your treatment plan. Typically, diabetics need between 1 and 6 grams daily, and the most convenient way to obtain that amount is with a supplement.
Combined with a low-glycemic diet filled with fresh fruits, vegetables and whole grains, cinnamon can help to rein in your blood sugar. And that’s one of the sweetest prescriptions I can think of!
References:
1. Hlebowicz J. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. American Journal of Clinical Nutrition. 2007;85:1552-1556.
2. Kirkham S. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes, Obesity & Metabolism. 2009;11:1100-1113.
3. Khan A. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003;26:3215–8.
