Cinnamon probably conjures up images of apple pie and spiced cider. Indeed it has been used as a spice for centuries throughout the world to impart a pleasant taste of warmth and sweetness in a variety of foods and beverages. What you may not be aware of are the health benefits of cinnamon, which include lowering cholesterol. In addition, diabetics may benefit from the spice's ability to improve blood sugar control.
Cinnamon Nutrition
One tbsp. of cinnamon weighs roughly 8 g and contains nearly 20 calories. Cinnamon is 87 percent carbohydrate, 10 percent fat and 3 percent protein. Per serving, cinnamon provides over 50 percent of the mineral manganese and roughly 10 percent of the daily requirement for the minerals calcium and iron. Cinnamon also contains trace amounts of vitamin C, vitamin B-6 and the minerals copper, magnesium and zinc.
Cinnamon and Diabetes
Cinnamon's effect on blood sugar has been a subject of scientific research. Specifically, cinnamon has been shown to improve glucose in people with type 2 diabetes, according to a study conducted at NWFP Agricultural University, in Pakistan. Subjects received cinnamon in doses of 1, 3 or 6 g per day for 40 days. All three doses were found to reduce fasting blood glucose an average of 18 to 29 percent. Fasting glucose is a marker for blood sugar control in diabetes.
Cinnamon and Nondiabetics
Cinnamon may help to stabilize blood sugar in healthy individuals. In a study published in the "American Journal of Clinical Nutrition" in June 2007, subjects without diabetes were given 6 g of cinnamon mixed with rice pudding. Compared with those given rice pudding without cinnamon, these subjects showed a reduction in blood glucose levels after eating. The effect was likely due to cinnamon's ability to slow the rate at which food leaves the stomach and is absorbed into the bloodstream. By reducing blood glucose spikes, cinnamon may be able to minimize weight gain and food cravings associated with eating sugary foods.
Other Benefits
In addition to lowering blood sugar, cinnamon is effective at controlling cholesterol levels. Specifically, it helps to lower total cholesterol, LDL, or "bad" cholesterol, and triglyceride levels. Reduction in these values may reduce the risk of heart disease. Though these benefits have been demonstrated in diabetics, they may apply to the general population and further research is warranted, according to the textbook "Integrative Medicine."
References
- Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. - Hlebowicz J - Am J Clin Nutr - 01-JUN-2007; 85(6): 1552-6
- "Integrative Medicine"; David Rakel; 2007
- PubMed.gov: Cinnamon improves glucose and lipids of people with type 2 diabetes.
- "The Nutrition Doctor's A-To-Z Food Counter"; Edward R. Blonz; 1999
