Cinnamon: The Standout Spice of Fall with Promising Health Benefits
Like Taylor Swift’s latest love interest, cinnamon is poised for superstardom this fall. Rising above nutmeg, cloves, and ginger in a pumpkin spice blend, cinnamon offers more than just great flavor and an irresistible aroma. Recent research suggests that cinnamon can also be good for your health.
Dr. Michael L. Dansinger, an internist and professor at Tufts University School of Medicine, explains that while current studies are not yet fully conclusive, there are enough favorable studies to suggest that about 1/2 teaspoon of cinnamon per day may slightly improve blood sugar, insulin resistance, blood pressure, cholesterol levels, and inflammation compared to placebos. The spice has already shown positive possibilities for individuals with health conditions such as Type 2 diabetes or obesity.
Registered dietitian Toby Smithson notes that cinnamon contains bioactive ingredients, including antioxidants, and some studies have shown health benefits to cholesterol and triglyceride levels, blood pressure, and modest improvements in post-meal blood sugar spikes and fasting blood sugar levels. However, studies looking at lowering A1C, a measure of average blood sugar levels, have been inconclusive so far.
Julia Zumpano, a registered dietitian from the Center for Human Nutrition at the Cleveland Clinic, emphasizes that while the benefits of cinnamon are real, the exact dosages have not yet been established, and more research is needed. Nevertheless, she advises using cinnamon as often as possible as a spice to reap its potential benefits.
When shopping for cinnamon, it’s important to be aware that there are different types available. The two most popular varieties are Ceylon cinnamon from Sri Lanka and Cassia, a less-expensive variety originating in Southern China but now grown in various regions of Eastern and Southern Asia. Smithson explains that the European Food Agency has set the daily intake limit for Cassia cinnamon at 1/2 teaspoon per day due to the presence of a compound called coumarin. Cassia cinnamon has about 250 times the coumarin content of Ceylon cinnamon, and high doses of coumarin are suspected of causing liver damage. To err on the side of caution, Smithson recommends using the Ceylon variety.
Another caution is highlighted for Vietnamese cinnamon. Amanda Frankeny, a registered dietitian nutritionist, points out that Consumer Labs found that Simply Organic Vietnamese Cinnamon contained 6.2 milligrams of coumarin per gram. This suggests that at-risk populations may want to limit their consumption of this brand.
When it comes to consuming cinnamon, Dansinger warns against relying solely on cinnamon rolls or cinnamon supplements for treating diabetes or preventing health problems. The best way to use cinnamon is to incorporate it into a healthy eating plan. He advises that an overall healthy eating and lifestyle strategy is crucial for maintaining health, minimizing the risk of heart disease, stroke, Type 2 diabetes, cancers, dementia, and other common health problems.
Zumpano adds that if you’d like to use cinnamon as a supplement in capsule form, it’s important to consult with your healthcare provider or a registered dietitian to find the right dose for you. Cinnamon capsules are not regulated, and studies have found variation in the quality of cinnamon content among different brands. She suggests reviewing brand data on independent, third-party testing sites like ConsumerLab.com, NSF, or Fullscript.
Adding more cinnamon to your diet can be simple and delicious. Registered dietitian nutritionist Amy Gorin suggests incorporating cinnamon into coffee, desserts, soup, and oatmeal. She highlights that cinnamon boasts satiating fiber, with one teaspoon offering more than a gram of fiber. Furthermore, Chelsey Amer, a registered dietitian nutritionist, notes that cinnamon can add flavor without added sugar, making it a great substitute for reducing overall sugar intake.
The experts suggest sprinkling cinnamon on top of oatmeal or in morning coffee, adding it to breakfast baked goods, and using it in savory recipes with spices like cloves, cardamom, and nutmeg. Cinnamon also pairs well with various ingredients such as apples, apricots, blueberries, pears, bananas, almonds, and chicken.
Despite the potential health benefits, it’s crucial not to overdo it with cinnamon. Dansinger warns that consuming excessive amounts, such as three teaspoons daily, could potentially be toxic. The optimal amount of cinnamon to consume varies depending on factors like health condition, tolerance, and specific benefits sought. Excessive cinnamon intake can have adverse effects, especially when combined with certain medications or underlying health conditions. Williams points out that too much cinnamon could result in liver damage, mouth sores, low blood sugar, and respiratory issues if inhaled.
It’s important to check with your healthcare provider about potential interactions with medications. For example, coumarin in cinnamon interacts with blood-thinning medications like Warfarin and Coumadin, which prevent blood clots and improve circulation.
While more high-quality, long-term randomized control trials are needed to confirm the promising findings with cinnamon, current research trends are positive. Scientists continue to advocate for further research, but in the meantime, incorporating cinnamon into your meals can add variety and flavor to your healthy eating plan. While cinnamon is not a substitute for doctor-prescribed treatments, it can be considered a part of a healthy, disease-protective lifestyle.
So, this fall, spice it up with the standout spice of the season, cinnamon, and enjoy its potential health benefits.