Researchers have discovered that taking supplements containing cinnamon may help lower blood glucose (sugar) levels in those who are obese, overweight, or prediabetic.For a 4-week randomized, double-blind crossover trial of cinnamon supplementation, the researchers enrolled 18 individuals with prediabetes, a condition where blood glucose levels are persistently high and can lead to type 2 diabetes, and overweight or obesity (mean body mass index (BMI) of 31.5).
First, they instructed the participants to abstain from all items containing cinnamon and to follow a low-polyphenol “beige” diet, which is a diet high in simple carbs. The diet lasted for two weeks. Next, they split the subjects into two groups at random: one for the treatment and the other for a placebo.
Participants of the cinnamon study
A total of 16 physically identical capsules were given to each group each day; 8 were to be taken with breakfast and 8 with dinner. Each placebo capsule had 250 milligrams of maltodextrin, or 4 grams of maltodextrin daily, whereas the capsules in the treatment group contained 4 grams (g) of cinnamon overall.
The subjects were instructed to stick to their diet and take the capsules as directed for a duration of four weeks by the researchers. Following four weeks, the researchers switched groups after a two-week “washout” period during which they did not take any capsules. The researchers and subjects were both unaware of who was given a placebo and who was given cinnamon.
A continuous glucose monitoring device, which was attached to the upper arm and assessed glucose levels every 15 minutes, was used by the researchers to keep an eye on the participants’ blood glucose levels. Additionally, the subjects provided blood samples for an oral glucose tolerance test (OGTT) at four different times during the study: following the 2-week introductory diet, following the first 4-week trial, following washout, and following the second 4-week trial.
After participants had fasted for 8–12 hours, researchers collected blood samples and gave them 75 g of glucose cola and 8 capsules of either a placebo or cinnamon. For three hours, they took additional blood samples every thirty minutes. Participants on cinnamon consistently exhibited lower blood glucose levels and lower glucose peaks than those on placebo, according to continuous glucose monitoring.
Why does cinnamon help in lowering blood sugar?
Cinnamon may help gut health: Bifidobacterium and Lactobacillus are beneficial bacteria that can strengthen the function of the gut barrier and lower systemic inflammation. Increased insulin sensitivity is correlated with reduced inflammation. Short-chain fatty acids, such butyrate, acetate, and propionate, are produced when beneficial bacteria ferment dietary fibers. These fatty acids can enhance insulin sensitivity and regulate energy expenditure and storage, which can improve glucose metabolism.
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Other benefits of cinnamon
Cinnamon boasts numerous health benefits, including its ability to regulate blood sugar levels, making it beneficial for those with diabetes or insulin resistance. Rich in antioxidants, it helps combat inflammation and oxidative stress, reducing the risk of chronic diseases. Its antimicrobial properties aid in fighting infections and promoting oral health. Additionally, cinnamon supports heart health by lowering cholesterol and blood pressure levels, thereby reducing the risk of cardiovascular diseases. Furthermore, it may aid in weight management by enhancing metabolism and reducing cravings. Incorporating cinnamon into your diet can contribute to overall well-being and promote a healthier lifestyle.
How to incorporate Cinnamon in food?
Adding Cinnamon to your daily meals is rather simple. To incorporate cinnamon in your food, first simpley grind it into powder form or use whole sticks. Add it to savoury meals like biryani or curry during cooking for a subtle warmth and depth of flavour and the beautiful earthy tones.
For desserts, sprinkle cinnamon powder over sweets like rice pudding or kheer. It pairs well with cardamom and cloves in both sweet and savory dishes.