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| Cinnamon for Blood Sugar Control |
Diabetes is a growing illness with increasing patients per year. Eating habits, stress and activity level are all major factors elevating one's blood sugar. Other than medical treatment, cinnamon is a common alternative people use to help lower and control blood sugar. Cinnamon is not only aromatically pleasing to food, but it is also an active compound that holds great health benefits.
Cinnamon (Cinnamomum verum or Cinnamomum cassia) has bioactive components such as cinnamaldehyde, polyphenols, flavonoids, and high antioxidants that are proven to assist in lowering one's blood sugar, increasing one's insulin sensitivity, and facilitating glucose metabolism. This article will extensively discuss how cinnamon works, its numerous benefits, the proper (and common) ways to consume it, as well as the adverse effects that you should pay attention to.
What is Cinnamon?
Kayu manis is a spice that is taken from the dried bark of a tree called Cinnamomum. This spice has been used for the last several thousand years as a food flavoring, in traditional medicinal practices, and as a natural herbal medicine in several countries including India, China, and the Middle East.
There are two types of cinnamon that are commonly used:
1. Ceylon Cinnamon
Also called “true cinnamon”
Has a softer aroma
Contains low amounts of coumarin (safe for long-term consumption)
2. Cassia Cinnamon
Most sold in the market in Indonesia
Strong and slightly spicy flavor
Contains higher amounts of coumarin, so consumption should be limited
Both types of cinnamon have the benefits of lowering blood sugar levels, but Ceylon is safer for routine consumption.
How Does Cinnamon Control Blood Sugar?
Cinnamon works in several ways that are very beneficial for type 2 diabetes sufferers and people who want to keep the blood sugar levels in check.
1. Improves Insulin Sensitivity
Most people with diabetes have insulin resistance, which is where the body cells muscle does not respond to insulin properly. As a result, glucose cannot enter the cells and therefore, it remains in the bloodstream.
Cinnamon aids with insulin sensitivity so that the body does not have a hard time absorbing glucose.
2. Slows Down Gastric Emptying
Cinnamon is also able to slow the process of gastric emptying, so that food is absorbed more slowly. This prevents blood sugar spikes after meals (postprandial glucose spikes).
3. Slowing Sugar Absorption in the Intestine
The compounds found in cinnamon help slow down the activity of the enzymes that break down carbohydrates in the intestines. This usually means that sugar will be absorbed slowly, and the blood sugar levels will be stable.
4. Mimics the Functions of Insulin
There are studies that show the active compound in cinnamon called cinnamaldehyde has the ability to mimic insulin and help with the transportation of glucose into the body’s cells.
5. High in Antioxidants
There is a strong correlation between diabetes and oxidative stress. The antioxidant properties of cinnamon provide a protective effect on the body’s cells from damage done by free radicals.
The Benefits of Cinnamon for High Blood Sugar
Cinnamon offers numerous health benefits, especially for controlling blood sugar:
1. Reduces Fasting Blood Sugar
Research has shown that cinnamon helps reduce fasting blood sugar levels by about 10–29% in patients with type 2 diabetes after regular consumption.
2 Lowers HbA1c
HbA1c indicates the average blood glucose levels for the past 3 months. Cinnamon helps to lower this number on a gradual basis.
3. Reduced Insulin Resistance
Cinnamon helps improve the body’s responsiveness to insulin.
4. Controls Blood Sugar Levels After Eating
Cinnamon prevents spikes in blood sugar levels after eating carbohydrate-dense foods like rice, noodles, or bread.
5. Promotes Weight Loss
Cinnamon helps increase metabolism and decreases appetite, which supports healthy weight management.
6. Safeguarding Heart Health
People suffering from diabetes are susceptible to high cholesterol and heart disease. Cinnamon helps:
- Lower LDL (bad cholesterol)
- Increase HDL (good cholesterol)
- Reduce triglycerides
- Prevent inflammation in blood vessels
How to Use Cinnamon to Manage Blood Sugar
There are several forms of cinnamon that can be used:
1. Cinnamon Boiled Water
Cara populer dan mudah dibuat.
How to make:
- Boil 1 stick of cinnamon in 300 ml of water
- Cook for 10–15 minutes
- Strain and drink while warm
2. Cinnamon Tea
Steep a stick of cinnamon or its powder in hot water.
3. Ground Cinnamon
Can be mixed with:
- Honey
- Yogurt
- Smoothie
- Oatmeal
- Coffee or tea
4. Cinnamon Supplements
Available in capsule form.
Common dosage: 500–2000 mg per day.
Safe Dosage of Cinnamon Consumption:
Ceylon cinnamon: 1–2 teaspoons per day
Cassia cinnamon: ½ teaspoon per day (due to higher coumarin content)
Excessive consumption may cause side effects.
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| Cinnamon for Blood Sugar Control |
Side Effects of Cinnamon
Cinnamon is known as a natural spice, but it still has risks such as:
- Irritation of the stomach
- Liver damage due to coumarin (in Cassia cinnamon)
- Allergies
- Interaction with blood thinning medications
- Too low blood sugar (hypoglycemia)
Who Is Not Recommended To Consume Excessive Cinnamon?
Cinnamon should be avoided or limited by:
- Pregnant women (can trigger contractions)
- Breastfeeding mothers
- Sufferers of liver disease
- Sufferers of hypotension (blood sugar is too low)
- Diabetes medication users (must consult a doctor)
Users of blood thinning medication (warfarin, high-dose aspirin)
Tips on Choosing Quality Cinnamon
- For routine consumption, choose Ceylon cinnamon
- Lighter in color than Cassia
- Soft but strong aroma
- Thin rolled scroll texture
- Avoid powder that is clumpy or has a rancid smell
- Use certified and guaranteed quality products
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Conclusion
Cinnamon is a natural spice that has many benefits, especially in helping to lower and control blood sugar levels. With high antioxidants, the ability to increase insulin sensitivity, and lower glucose absorption, cinnamon is a good herbal choice for type 2 diabetic patients and those with unstable blood sugar levels.
Nevertheless, even though it is effective, cinnamon cannot replace a doctor's medicine. Consumption should be accompanied by a healthy diet, regular exercise, and blood sugar monitoring. In addition, the choice of cinnamon type is also very important in order to be safe for long-term consumption.
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