The Health Benefits (And Risks) Of Eating Cinnamon, According To Experts

Research shows that cinnamon can be good for your health.

Like Taylor Swift's latest love, poised to become a superstar, cinnamon is a fall spice. Garnished with nutmeg, cloves and ginger in a pumpkin spice blend, it promises more than just delicious taste and irresistible aroma. Research shows that it can also be good for your health.

While noting that current research is not yet entirely conclusive, Dr. Michael L. Dunsinger , MD and professor at Tufts University School of Medicine, says that without long-term results, “there are some fairly favorable studies that collectively suggest that about 1/ 2. A teaspoon of cinnamon a day in the bloodstream can improve diabetes, insulin resistance, blood pressure, cholesterol, and inflammation compared to a placebo. The spice has already shown positive potential for some people with health problems, including type 2 diabetes or obesity.

Nutritionist Toby Smithson notes that cinnamon has promising health benefits, but also requires caution. “The good news is that cinnamon contains bioactive compounds, including antioxidants, and some studies have shown health benefits in improving cholesterol and triglyceride levels, blood pressure, and postprandial blood sugar levels. But research was aimed at reducing it. A1C, average blood sugar, is still uncertain,” Smithson explained.

"Although we know that the benefits of cinnamon are real, the exact dosages have not yet been established because more research is needed," says Julia Zumpano, a registered dietitian at the Cleveland Clinic's Center for Human Nutrition. But he added, "Use cinnamon as often as possible as a spice to get the most out of it."

There are many different types of cinnamon, so shop carefully.

If your goal is to boost your IQ with cinnamon, remember that there are different types. Two of the most popular are Ceylon cinnamon from Sri Lanka and cassia, an inexpensive species native to southern China but now grown in many parts of East and South Asia. The type of cinnamon you choose makes a difference, Smithson said. " The European Food Agency has set a daily limit of 1/2 teaspoon of cassia cinnamon because of the presence of a compound called coumarin," he added. "Cassia cinnamon contains approximately 250 times more coumarin than Ceylon cinnamon, and high doses of coumarin are suspected of causing liver damage." Because of this caveat, Smithson recommends using the Ceylon variety.

There's another caveat about Vietnamese cinnamon, says registered dietitian nutritionist Amanda Frankney . "Consumer Labs, an organization that independently tests the quality of health and nutrition products, found that Simply Organic Vietnamese Cinnamon contains 6.2 milligrams of coumarin per gram," the statement said. "This suggests that at-risk groups may limit their use of this brand."

How to use cinnamon?

"Don't be fooled into thinking that cinnamon rolls or cinnamon supplements are a good cure for diabetes or a good way to prevent health problems," Dansinger says. “The best way to use cinnamon is to include it in a healthy diet. Many health experts agree that it is an essential nutrient for maintaining health and longevity and reduces the risk of heart disease, stroke, type 2 diabetes, cancer, dementia and more. other common health problems A comprehensive healthy eating and lifestyle strategy is essential.

Dansinger offered this caveat if you're hoping to get your cinnamon intake through supplements. "Cinnamon capsules are not regulated, and some studies have shown that different brands of cinnamon capsules vary in the quality of their cinnamon content," he said.

"If you're interested in using cinnamon as a capsule supplement, talk to your doctor or a nutritionist to help you choose the right dosage for you," notes Zumpana. Be careful with cinnamon supplements and make sure they are third-party tested. He recommends checking the brand's data on independent third-party testing sites such as ConsumerLab.com , NSF or Fullscript .

How to add more cinnamon to your diet

Registered Dietitian Nutritionist Amy Gorin adds cinnamon to coffee, desserts, and soups. And he calls another advantage of the spice. "It's surprising, but cinnamon saturates my fiber. Just one teaspoon of cinnamon provides more than one gram of fiber.

And it's important to remember that the delicious taste of cinnamon can be a good substitute for a less healthy option, says registered dietitian nutritionist Chelsea Amer . "Adding cinnamon to food can add flavor without adding sugar, which can help you reduce your overall sugar intake," adds Amer.

You can also sprinkle cinnamon on oatmeal or your morning coffee. "Any baked goods I make for breakfast, like pancakes and waffles, I like to add cinnamon to the batter," says registered dietitian Michael K. Williams: "It adds a warm flavor to savory recipes, so try combining it with spices like cloves, cardamom and nutmeg. Cinnamon also pairs well with ingredients as diverse as apples, apricots, blueberries, pears, bananas, almonds, and chicken.

Eating too much cinnamon can cause liver damage, mouth ulcers, and hypoglycemia.

As always, don't overdo it.

As good as it sounds, too much of a good thing, even with cinnamon, can be a bad idea. "Cinnamon can be potentially toxic in large amounts, such as up to three teaspoons a day," Dansinger said.

"The optimal amount of cinnamon for health benefits can vary based on health status, tolerance, and specific preferences," says registered dietitian nutritionist Carissa Galloway. He added: “It's important to note that while cinnamon has potential health benefits, consuming too much can also have negative effects, especially if you're taking certain medications or have underlying medical conditions. - Jacqueen. »

Eating too much cinnamon can cause liver damage, mouth ulcers and hypoglycemia, Williams said. He added: "Like any powdered substance, if cinnamon is inhaled, it can cause respiratory problems such as coughing, sneezing and difficulty breathing."

Before increasing your cinnamon intake, check your recipes, experts advise. " Cinnamon coumarin interacts with blood-thinning medications such as warfarin and coumadin to improve blood clotting and circulation," Frankeni says.

Gorin added: “Remember that there can be too much of a good thing and balance is key. So make sure you cook with a variety of healthy spices and herbs. There are many of them, including turmeric and ginger.'

But it's still interesting to bring it to life.

Even if current research develops positively, there is still work to be done. "Scientists are calling for more high-quality, long-term randomized controlled trials—the gold standard of the most rigorous research—to confirm these promising results of cinnamon."

And while it's not a panacea, adding a little cinnamon to your life still has many positive benefits. Dansinger advises, "Enjoy all the beauty of a spice like cinnamon to add variety and spice to your healthy diet."

Don't think of this spice as a "quick fix" or use it to replace a doctor's prescription, as more research is needed on the spice, says registered dietitian and nutritionist Sharon Palmer. However, he adds, "Consider it part of your healthy, disease-preventing lifestyle."

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