In the quest for natural remedies to support our health, one spice has stood out in recent research – cinnamon. The health benefits of cinnamon are very promising as discussed in a recent study published in The American Journal of Clinical Nutrition in early 2024.
In this blog we will talk about the different types of cinnamon and then break down the exciting findings from the study.
Before we deep dive into the science of the health benefits of cinnamon let’s clarify the types of cinnamon. Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum.
There are two main types of cinnamon: Ceylon or True Cinnamon, and Cassia.
Cinnamon Types: Ceylon vs. Cassia
True Cinnamon (as known as Ceylon Cinnamon):
- Scientific name: Cinnamomum verum or Cinnamomum zeylanicum
- Native to Sri Lanka
- Distinctive lighter, sweeter flavor
- Prominent in blood glucose lowering research.
True Cinnamon has the distinctive crumbling texture when still in it’s curly bark form. See image above.
Cassia Cinnamon three or four varieties commercially used:
- Scientific name: Cinnamomum cassia, Cinnamomum loureirii (called Saigon Cinnamon), or Cinnamomum burmannii
- Hails from China, Vietnam & Indonesia respectively
- All of which are similar in color (darker), aroma (robust), and spice level
- Recent studies are also exploring its potential health benefits
Cassia cinnamon is often much thicker then True Cinnamon when in it’s curly bark form. See image above.
The Health Benefits of Cinnamon’s Bioactive Compounds
Cinnamon, like other spices, is a store of valuable polyphenols and other bioactive compounds. One of the most important active ingredients in cinnamon is cinnamaldehyde.
It is believed to be responsible for most of cinnamon’s health benefits. Another crucial component is coumarin, an ingredient mostly found in Cassia Cinnamon which can cause liver problems.
Note: Cassia Cinnamon needs to be consumed in very large quantities to have any sort of negative effect. However, True Cinnamon has been historically preferred due to its low coumarin content.
Key Bioactive (Polyphenol) Compounds found in Cinnamon:
- Cinnamaldehyde: Identified as a potent active compound.
- Cinnamic Acids and Cinnamate: Beneficial polyphenols enriching cinnamon
Recent Study: The Impact of Cinnamon on Blood Glucose Levels
A recent study published in AJCN in early 2024, particularly noteworthy, involved adults with pre-diabetes, employing a continuous glucose monitor for over four weeks.
Participants followed a low-fiber, low-polyphenol diet, and were assigned either a placebo or four grams (1 tsp.) per day of Indonesian cinnamon (Cinnamomum burmannii) powder.
The results were striking:
The cinnamon group showed lower glucose spikes after meals and overall more stable blood glucose levels compared to the placebo group.
Understanding the Results – Breaking Down the Health Benefits of Cinnamon
The study utilized a continuous glucose monitor (CMG), providing a 24-hour live reading. The cinnamon group consistently outperformed the placebo group in maintaining stable glucose levels, showcasing the spice’s potential in managing blood sugar.
The dosage was 2 grams (½ tsp.) given twice daily with food.
Choosing the Right Cinnamon
Scientifically, the health benefits of cinnamon have been shown to significantly mitigate oxidative stress, inflammation, hyperglycemia, dysbiosis, and cholesterol levels.
While true cinnamon (Ceylon) has traditionally been the focus of research, recent studies are shedding light on the benefits of cassia cinnamon, especially the Indonesian variety.
As science advances, further exploration will clarify any potential issues related to coumarin levels in cinnamon.
The health benefits of cinnamon, with its rich blend of bioactive compounds, presents itself as a promising natural ally in the journey to lower blood glucose levels.
Whether you opt for true cinnamon or explore the potential of cassia varieties, incorporating this flavourful spice into your routine may contribute to better glucose management and incidence of diabetes.
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