Cinnamon is much more than just a Christmas spice. Studies show that cinnamon can have positive effects on blood sugar levels and help to stabilise them. But how exactly does it work? In this article, you will learn everything you need to know and how you can easily integrate cinnamon into your daily routine.
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Why blood sugar levels are so important
Stable blood sugar levels are essential for our well-being. They provide us with energy, help us to concentrate and support our long-term health. However, if it gets out of balance, symptoms such as hunger attacks, tiredness or concentration problems can occur. In addition, permanently high blood sugar levels are a key risk factor for developing type 2 diabetes – a disease that is becoming increasingly common worldwide and is often associated with secondary diseases.
The good news is that a lot can be achieved with a sensible diet. Certain foods, such as cinnamon, can help to keep blood sugar at a stable level and reduce the risk of metabolic diseases when combined with a healthy lifestyle.
The active ingredients in cinnamon
Cinnamon is not just an aromatic spice, it is also full of natural ingredients that can do our body good. The most important of these are polyphenols and cinnamaldehyde. These compounds can help to improve insulin sensitivity. This means that the body processes sugar from food more efficiently. As a result, blood sugar levels often remain more stable.
However, an important difference lies in the type of cinnamon: Ceylon cinnamon, also known as ‘true cinnamon’, contains significantly less coumarin than the more commonly used cassia cinnamon. Coumarin is a natural substance that can be harmful to the liver in high quantities. Therefore, Ceylon cinnamon is often recommended as the safer choice, especially if you want to use cinnamon regularly.
Scientific studies: How cinnamon can affect blood sugar levels
The question of whether cinnamon can positively influence blood sugar levels was examined in a comprehensive systematic review and network meta-analysis by Kumar et al. (2023). The analysis included various herbal substances that were tested for their effectiveness in adults with type 2 diabetes. The results show that cinnamon can significantly reduce fasting blood glucose levels compared to a placebo. According to the study, this is a moderate effect of cinnamon on blood glucose.
These values indicate that cinnamon could have positive effects as a supplement in a conscious diet. Nevertheless, it should be noted that long-term effects and the optimal dosage of cinnamon have not yet been conclusively determined. Therefore, cinnamon should always be consumed in moderation and accompanied by a balanced diet.
How to incorporate cinnamon into your daily routine
Cinnamon not only makes breakfast a real highlight, but also adds a pleasant spice to your morning. Whether in warm porridge, crunchy granola or as a topping for yoghurt, cinnamon gives your bowl a touch of feel-good atmosphere in no time at all. The spice also works wonderfully in smoothies or a soothing tea.
Half a teaspoon (about 1–2 grams) per day is enough to enjoy the positive properties of cinnamon. It is worth choosing Ceylon cinnamon, as it contains less coumarin than cassia cinnamon and is therefore better suited for regular consumption.
Be careful when consuming cinnamon: here are a few things to bear in mind
Cinnamon is a wonderful spice that enhances many dishes, but here too, it's all about the quantity. Cassia cinnamon, which is more commonly found in supermarkets, contains comparatively high amounts of coumarin. This natural plant substance is suspected of putting a strain on the liver when consumed in excessive amounts. The European Food Safety Authority (EFSA) recommends a maximum daily intake of 0.1 milligrams of coumarin per kilogram of body weight for adults. Just 1–2 grams of cassia cinnamon per day can exceed this amount – especially for children, who are more sensitive to coumarin due to their lower body weight. It is advisable for them to use Ceylon cinnamon and keep the amount to a minimum.
Pregnant women should also be careful with their cinnamon consumption. Although cinnamon is generally safe in the usual quantities found in food, high-dose cinnamon supplements or excessive consumption should be avoided. Since coumarin in larger quantities can have a potentially toxic effect on the liver, special care should be taken during sensitive periods of life such as pregnancy. If you are unsure, you should discuss your consumption with your doctor or midwife.
To enjoy cinnamon without hesitation, it is recommended to use high-quality products such as Ceylon cinnamon. This contains significantly less coumarin and is therefore the safer choice even with regular consumption. So you can enjoy cinnamon in moderation and benefit from its positive properties.
Conclusion: cinnamon as a natural aid for blood sugar levels
Cinnamon is an aromatic spice that can help to naturally stabilise blood sugar levels. Studies suggest it may have beneficial effects, but cinnamon is no substitute for a balanced diet. Its versatility enriches many dishes – from breakfast to drinks – and makes conscious eating even more enjoyable. Enjoyed in moderation and with the right type of cinnamon, such as Ceylon cinnamon, it perfectly complements a healthy lifestyle and can help you lose weight.
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Frequently asked questions
How much cinnamon is needed to lower blood sugar?
Studies suggest that as little as 1–2 grams of cinnamon daily, about half a teaspoon, can have positive effects on blood sugar levels. This amount is sufficient to support insulin sensitivity without exceeding the recommended maximum amount of coumarin.
Which spice lowers blood sugar levels?
In addition to cinnamon, especially Ceylon cinnamon, other spices such as turmeric, fenugreek and ginger are also considered helpful in supporting stable blood sugar levels. These spices can have a positive effect in combination with a balanced diet.
What does a teaspoon of cinnamon do a day?
A teaspoon of cinnamon (about 2–4 grams) can help to stabilise blood sugar levels and improve insulin sensitivity. However, it is important to pay attention to the type of cinnamon: Ceylon cinnamon is the better choice because it contains less coumarin and is therefore safer when consumed regularly.
