Cinnamon: Control Cravings and Sugar Spikes

Cinnamon, a popular spice known for its warm, sweet flavor, has gained attention for its potential health benefits, particularly in managing blood sugar levels and controlling appetite. This article explores how cinnamon can help you curb cravings and stabilize blood sugar, making it a valuable addition to your diet.

The Blood Sugar Balancing Act

Cinnamon has been shown to reduce sugar cravings by helping to regulate blood sugar levels. It also has a satiating effect, helping you feel fuller for longer, preventing you from overeating sugary snacks. The most effective type is Ceylon cinnamon, whose active ingredient, Cinnamaldehyde, is noted to have anti-inflammatory and antioxidant properties, and lowers blood pressure and lipids, amongst other benefits.1Cinnamon is well known for its blood-sugar-lowering properties. Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar through several other mechanisms. First, cinnamon has been shown to decrease the amount of sugar that enters your bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in your digestive tract.2

Appetite Control and Weight Management

The results of a comprehensive study showed that supplementation with cinnamon significantly reduces BMI and body weight. The impacts were greater in doses of ≥3 g/day and in PCOS patients.17 This suggests that cinnamon could be a useful tool for those looking to manage their weight.One of the ways cinnamon helps regulate blood sugar in the body is by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas regulating blood sugar levels. Increased insulin sensitivity, as opposed to insulin resistance, will keep your insulin levels balanced, consequently reducing fat storage as well as sugar cravings. Cinnamon is particularly important in menopausal women, where the oestrogen loss may lead to insulin resistance.22

How to Incorporate Cinnamon into Your Diet

Here are some easy ways to add cinnamon to your daily routine:

1. Sprinkle cinnamon on your oatmeal, overnight oats, fruit, baked apple, or in your chia pudding. These are especially good warm.1
2. Add a cinnamon stick or a sprinkle or two to your coffee for a gourmet treat.1
3. Suck on a cinnamon stick until it is soft enough to chew. It will help to freshen your breath and satisfy your sweet tooth all at once.1
4. Use cinnamon in savory dishes too. It's great sprinkled on sliced apple and roasted vegetables.16

The Science Behind Cinnamon's Effects

A 2018 review reported that cinnamon could reduce hemoglobin A1c in people with type 2 diabetes by up to 0.5%. Hemoglobin A1c is a measure of long-term blood sugar control. However, researchers also noted that more studies are needed to understand its effects fully.8In a systematic review of clinical trials, two of the diabetic studies illustrated significant fasting blood glucose (FBG) reductions of 18-29% and 10.3% (p < 0.05), supported by one non-diabetic trial reporting an 8.4% FBG reduction (p < 0.01) vs. placebo, and another illustrating significant reductions in glucose response using oral glucose tolerance tests (p < 0.05).11

Cinnamon and Hormones

A systematic review of clinical trials found a decreasing effect in the levels of leptin and visfatin after cinnamon supplementation. Two out of three studies examined adiponectin levels and revealed non-significant effects of cinnamon consumption on this parameter. Two studies evaluated ghrelin levels and found an increase after cinnamon supplementation.23 These hormonal changes may contribute to cinnamon's effects on appetite and blood sugar control.

Conclusion

While cinnamon shows promise in helping to control cravings and manage blood sugar levels, it's important to remember that it's not a magic solution. Whilst definitive conclusions cannot be drawn regarding the use of cinnamon as an antidiabetic therapy, it does possess antihyperglycaemic properties and potential to reduce postprandial blood glucose levels.11Incorporating cinnamon into a balanced diet and healthy lifestyle can be a beneficial strategy for those looking to manage their blood sugar and control cravings. As always, it's best to consult with a healthcare professional before making significant changes to your diet or starting any new supplement regimen.

Key Takeaways

1. Cinnamon may help regulate blood sugar levels and improve insulin sensitivity
2. It can potentially reduce appetite and support weight management
3. Regular consumption of cinnamon may have positive effects on body composition
4. The most effective dosage appears to be 2-6 grams per day for at least 12 weeks
5. Cinnamon should be used as part of a balanced diet and healthy lifestyle, not as a standalone treatment

FAQs

Q: Is cinnamon safe for everyone to consume?

A: While cinnamon is generally safe for most people when consumed in food amounts, those with liver problems should be cautious. If you're considering cinnamon supplements, it's best to consult with your doctor first, especially if you take any medications. Look for brands labeled with quality seals like NSF International, US Pharmacopeia, or Consumerlab.

Q: Can cinnamon replace diabetes medication?

A: No, cinnamon should not replace prescribed diabetes medications. While some studies show promising results, the American Diabetes Association does not recommend cinnamon for diabetes treatment. Always consult your healthcare provider before making changes to your treatment plan.

Q: How much cinnamon should I consume daily?

A: Studies have used various amounts, typically ranging from 1 to 6 grams daily. One gram of ground cinnamon is about half a teaspoon. However, the optimal dose may vary depending on individual factors and health goals.

Q: Are there any side effects of consuming cinnamon?

A: When consumed in normal food amounts, cinnamon is generally safe. However, it may interact with certain medications and supplements that affect blood sugar or liver function. If you're taking any medications, especially for diabetes or liver conditions, consult your doctor before increasing your cinnamon intake significantly.

References

1. Healthline: How Cinnamon Lowers Blood Sugar and Helps Diabetes
2. Healthline: 10 Evidence-Based Health Benefits of Cinnamon
3. BBC Good Food: Top 12 health benefits of cinnamon
4. PubMed Central: Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials
5. WebMD: Does Cinnamon Help Diabetes? Benefits and Interactions
6. Medical News Today: Prediabetes, obesity: Cinnamon supplements may lower blood sugar