Let’s get to know a very common spice typically used during the holidays: Cinnamon. It is harvested when the tree is about two years old. The tree is then cut down to the stump and covered back up with soil which causes it to regrow as a bush with shoots coming out the sides by the next year. These shoots are harvested by stripping off the bark and laying the strips out in the sun to dry. This causes the strips to naturally curl in on itself like the picture to the left.1 There are two types of varieties: ceylon and cassia. According to history.com, cassia cinnamon is primarily produced in Indonesia. This type has a stronger smell and flavor than the ceylon and is the cheaper variety that you typically find in the grocery store. Ceylon cinnamon is mostly produced in Sri Lanka and is more expensive. It is more milder and sweeter than the cassia variety. Cinnamon contains an oily substance under the bark called cinnamaldehyde providing many health benefits and gives this spice it’s very familiar flavor and odor.
The link between cinnamon in pre-diabetics and type 2 diabetics has been studied very frequently over the last few years. One study conducted in China in 2012 of 66 patients, showed a significant improvement in fasting glucose and HgbA1c levels after 3 months with the supplementation of cinnamon. Participants were split into 3 groups: placebo (no cinnamon), low-dose (120 mg/day), and high-dose (360 mg/day). Individuals in the placebo showed no improvement in glucose. However, the low-dose group showed HgbA1c levels drop from 8.90% to 8.23% and the high-dose group showed HgbA1c levels drop from 8.92% to 8.00%. Another study done in 2003 of 60 Americans divided into six groups randomly of men and women. Groups 1, 2, and 3 were given 1g, 3g, and 6g of cinnamon respectively. Groups 4, 5, and 6 were given placebos. After 40 days, groups 1, 2, and 3 who consumed capsules containing cinnamon cassia, showed a decrease in fasting glucose, cholesterol, and triglyceride levels. No change was seen in the placebo groups. As more research is showing the health benefits of cinnamon to improve insulin resistance, it is important to note that the use of cinnamon has not yet been identified as a treatment alternative but rather a supplement in addition to medication to help lower glucose. Additional research is still needed to determine various factors that may influence the drop in HgbA1c and maybe one day can be determined as an alternative medication.
If you decide to try it for yourself to help lower your glucose levels along with your current medication regimen, start with 1/2 to 1 teaspoon of ground cinnamon per day. Consider sprinkling the cinnamon on oatmeal, vanilla yogurt, or french toast for breakfast. You can also sprinkle it on a baked sweet potato for dinner or make baked apples for dessert. There are many ways to incorporate cinnamon into your meals. If you want to try consuming cinnamon as capsules, start with 1000mg to 2000 mg per day. Please keep in mind that cinnamon is not to be used as a substitute for diabetes treatment at this time, but rather a supplement to your current regimen.
Sources:
1 http://science.howstuffworks.com/life/botany/cinnamon1.htm