Cinnamon is an aromatic, flavorful spice that's harvested from the bark of East Indian trees. A tablespoon of ground cinnamon has no fat or sugar and is low in sodium. It's a good source of dietary fiber, calcium, vitamin K and iron. One serving of cinnamon, or 7g, has 19 calories. While the spice is low in cholesterol, there is little conclusive evidence showing that it can lower cholesterol levels.
Cinnamon and Diabetes
People with type 2 diabetes who include cinnamon as part of a healthy, balanced diet could see an improvement in total cholesterol and triglycerides, which can reduce risk factors associated with heart disease. In 2003, the journal "Diabetes Care" published an article by researchers from NWFP Agricultural University in Pakistan. Sixty men and women with type 2 diabetes were given either measured amounts of cinnamon or placebo. After 40 days, those who consumed cinnamon saw a significant decrease in low-density lipoprotein, or LDL, cholesterol and in total cholesterol levels. There was no change seen in the placebo group.
Cinnamon in Healthy People
Experts warn that evidence has yet to be found that cinnamon can lower cholesterol levels in healthy subjects. And even if cinnamon did have some effect on cholesterol levels, it's not as beneficial as medications used to treat patients with high cholesterol. In a 2004 Boston.com article by Judy Foreman, Harvard School of Public Health Physician Dr. Frank Sacks said that cinnamon is considerably less effective in treating high cholesterol than statins. Statins are a class of drug that blocks a chemical in the liver that plays an important role in the production of cholesterol.
A Healthy Alternative
Consuming a large amount of cinnamon, according to Dr. Thomas Behrenbeck, a cardiologist at the Mayo Clinic, may affect how your body processes sugar and fat, which could theoretically lead to lower cholesterol levels. In a 2010 study published in the "Archives of Pharmacal Research," lab animals fed cinnamon for 12 weeks experienced improved insulin sensitivity. Another advantage that tips the scales in favor of this spice is that by substituting cinnamon for sugar, you can reduce your calorie intake, which could lead to weight loss, a known cholesterol-lowering option.
Cholesterol Levels
LDL cholesterol--known as the bad cholesterol--clogs arteries and significantly ups your chances of developing cardiovascular disease. Normal total cholesterol levels are 200mg/dL and below. Healthy LDL cholesterol levels are 70mg/dL and below. Proven methods for reducing high cholesterol include eliminating trans fats, consuming low-cholesterol foods, eating whole grains, fruits and vegetables and exercising most days of the week.
References
- "Diabetes Care"; Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes; Khan A; et. al.; December 2003
- MayoClinic.com; High cholesterol treatment: Does cinnamon lower cholesterol?; Dr. Thomas Behrenbeck; September 2010
- Medical News Today; What are Statins? How Statins Work And The Side Effects Of Statins; April 2009
- "Archives of Pharmacal Research"; Antihyperglycemic and Antihyperlipidemic Action of Cinnamomi Cassiae ; Kim SH and Choung SY; February 2010
- MayoClinic.com; Top 5 lifestyle changes to reduce cholesterol; May 2010
- MayoClinic.com; Cholesterol levels: What numbers should you aim for?; June 2010
