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A Brief History:
Ceylon Cinnamon is one form of cinnamon (typically considered “real cinnamon”), a spice that is made from the inner bark of trees scientifically known as Cinnamomum. It has been used as an ingredient throughout history, dating back as far as Ancient Egypt. It used to be rare and valuable and was regarded as a gift fit for kings
There are two main types of cinnamon
- Ceylon Cinnamon – Known as “true” cinnamon
- Cassia Cinnamon – Common variety used today
Scientists believe that this compound is responsible for most of cinnamon’s powerful effects on health and metabolism
Health Benefits
Antioxidants
Cinnamon is loaded with powerful antioxidants, including polyphenols.
One study found that cinnamon supplementation could significantly increase antioxidant levels in the blood while reducing levels of markers used to measure inflammation, such as C-reactive protein. In fact, the antioxidant effects of cinnamon are so powerful that it can even be used as a natural food preservative
Anti-Inflammatory
Cinnamon may be useful in this regard. Studies show that this spice and its antioxidants have potent anti-inflammatory properties (1, 2).
Heart Health
Cinnamon has been linked to a reduced risk of heart disease, which is the leading cause of death around the globe.
According to one review, supplementing with at least 1.5 grams (g), or about 3/4 of a teaspoon (tsp.), of cinnamon per day was able to reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in people with metabolic disease.
Another review of 13 studies found that cinnamon could reduce triglyceride and total cholesterol levels, both of which are risk factors for heart disease.
Cinnamon has also been shown to reduce blood pressure when consumed consistently for at least 8 weeks
Insulin Sensitivity
Insulin is one of the key hormones that regulate metabolism and energy use. It’s also essential for transporting blood sugar from your bloodstream to your cells (3). However, some people are resistant to the effects of insulin. This is known as insulin resistance, a hallmark of conditions like metabolic syndrome and type 2 diabetes.
While more research is needed, some studies suggest that cinnamon may be able to reduce insulin resistance (4 ,5). By increasing insulin sensitivity, cinnamon can lower blood sugar levels and support better blood sugar control.
Blood Sugar
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 (6, 7).
Second, a compound in cinnamon may mimic the effects of insulin to improve the uptake of sugar into the cells (8).
Numerous human studies have confirmed the beneficial effects of cinnamon, showing that it can lower fasting blood sugar levels and improve hemoglobin A1c, a marker of long-term blood sugar control.
Anti-Viral
Other studies suggest that cinnamon could also protect against other viruses, including influenza and Dengue, a viral infection transmitted by mosquitoes (11).
Protects Against Neurodegeneration
Certain compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease (13).
In a 2014 study in mice with Parkinson’s disease, cinnamon helped protect neurons, normalized neurotransmitter levels, and improved motor function