Studies have shown that adults with prediabetes and obesity who consumed about one teaspoon of cinnamon daily for four weeks experienced a significant reduction in 24-hour blood glucose levels.
Cinnamon is an indispensable spice when cooking beef pho, creating a rich aroma, a naturally sweet and spicy flavor, and giving the broth depth, warmth, and a distinctive aroma. Cinnamon is often roasted along with star anise, cardamom, ginger, and shallots before being added to the pho pot to achieve the best flavor.
Health expert Ava Durgin of Duke Hospital (USA) explains: We often think of cinnamon as a familiar spice in the kitchen. But this sweet and spicy spice can also help lower blood sugar and manage disease effectively, according to the health website Mindbodygreen.
Studies show that adults with prediabetes and obesity who consumed about one teaspoon of cinnamon daily for four weeks achieved the following results:
- Blood glucose levels decreased significantly over the 24 hours.
- Blood sugar spikes after meals decreased by nearly 19%.
- Increased levels of GIP, a hormone that helps the body use insulin more effectively.
- Triglyceride levels decrease after meals, suggesting potential benefits for cardiovascular health.
Cinnamon can help lower blood sugar and manage the disease effectively. Photo: AI
Why does cinnamon work such wonders?
Contains antioxidants that protect cells. Cinnamon is rich in antioxidants, which help the body reduce oxidative stress, thereby preventing chronic diseases, including type 2 diabetes.
Cinnamon mimics insulin and increases insulin sensitivity. Cinnamon may help lower blood sugar by mimicking the effects of insulin, which helps move sugar from the blood into cells. Additionally, cinnamon increases insulin sensitivity. Research shows that consuming 1.5g of cinnamon powder daily for 12 weeks significantly reduces fasting insulin levels and improves insulin sensitivity.
Cinnamon reduces fasting blood glucose and mean HbA1c levels. A 2019 systematic review concluded that cinnamon significantly reduced fasting blood glucose and insulin resistance. Another 2018 review reported that cinnamon could reduce mean HbA1c levels and fasting blood glucose by up to 52.2 mg/dL.
Control post-meal blood sugar and blood pressure. Cinnamon helps control the increase in blood sugar after meals by slowing the rate of gastric emptying or blocking digestive enzymes that break down carbohydrates. Additionally, supplementing with at least 2g of cinnamon daily for 8 weeks helps lower systolic and diastolic blood pressure, thereby reducing the risk of heart disease and stroke.
Recommended dosage
Most studies suggest using between 1 and 6 grams of cinnamon per day. However, cinnamon should not be used as a substitute for medication. For safety, diabetic patients should discuss with their doctor before adding cinnamon to their daily diet, according to Healthline.