Cinnamon for Obesity and Diabetes

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Cinnamon is a spice that’s been loved for its flavor and potential health benefits for centuries. It’s also been heavily hyped for its potential uses specifically for diabetes and obesity.

But what does the research say about it? And what can you realistically expect from taking cinnamon supplements or tea? Well, it may depend on what type of cinnamon you’re talking about.

Types of cinnamon

Cinnamon is a spice that comes from the inner bark of several species of trees. Depending on where the trees are grown, you might get a different type of cinnamon.

The three most common types are Cassia, Ceylon, and Saigon. They’re grown in different parts of the world and have different flavor profiles.

Cassia cinnamon, also known as Chinese cinnamon, is the most widely available and least expensive variety sold in North America. It’s grown in southeastern Asia, mostly China, and has your typical cinnamon flavor: strong, sweet, and pungent.

Ceylon cinnamon, also known as true cinnamon, is native to Sri Lanka and southern India. It has a less strong, lighter, sweeter, and more delicate flavor. It’s also much more expensive than Cassia cinnamon.

Saigon cinnamon, also known as Vietnamese cinnamon, is considered to be the strongest and one of the most pungent varieties of cinnamon available. It has a dark reddish-brown color and strongly pungent, sweet, spicy flavor. It is grown in Vietnam, Indonesia, and southern China.

Cinnamaldehyde and coumarin

The difference in their taste is due to the differences in the amounts of cinnamaldehyde and coumarin they contain. Cinnamaldehyde and coumarin are two of the most abundant compounds found in cinnamon.

Ceylon cinnamon has the lowest concentration of these compounds, which leads to their naturally lighter and more delicate flavor.

Saigon cinnamon has the highest concentration of these compounds, which creates the strongest cinnamon flavors.

Health benefits

How cinnamon works

The main way cinnamon is believed to help with diabetes or obesity, is that cinnamaldehyde and coumarin both seem to help make our bodies a little more sensitive to insulin.

Insulin helps our body to efficiently use sugar as fuel, so that any sugar we do eat is quickly used by the cells in our body, and doesn’t stick around in the blood and cause problems or become stored as fat.

They also have some potential anti-inflammatory and antioxidant effects, and may help to reduce some of the inflammation and damage caused by diabetes or obesity.

The differences in the amounts of cinnamaldehyde and coumarin the different cinnamons contain, likely explains the slight differences in the therapeutic effects of different cinnamons. Allow me to explain.

For diabetes

Clinical trials evaluating the use of oral cassia cinnamon for type 2 diabetes have produced conflicting results. Some studies and meta-analyses have shown significant benefits, while others have not.

Meta-analyses, which combine the results of multiple studies, have also provided mixed findings. Some indicate a reduction in fasting blood glucose and lipid levels with cassia cinnamon intake, while others show no significant improvement.

One meta-analysis revealed that taking cassia cinnamon for 4-18 weeks can lead to a decrease in fasting blood glucose, total cholesterol, LDL cholesterol, and triglycerides, as well as an increase in HDL cholesterol. However, a more recent meta-analysis did not find any significant impact on fasting glucose or lipid levels.

It’s important to consider that the individual studies included in these meta-analyses were small, and the dosage and duration of treatments varied widely.

For patients with type 1 diabetes, taking cassia cinnamon daily does not seem to improve fasting blood glucose, HbA1c, insulin sensitivity, or the rate of hypoglycemic episodes.

In summary, research suggests that cinnamon may have limited potential in helping manage blood sugar and cholesterol levels in individuals with type 2 diabetes. Most studies have focused on cassia cinnamon, likely because it is more readily available. Interestingly, studies using Ceylon cinnamon, which is less common, have not shown the same level of usefulness for blood sugar management.

While the findings for both types of cinnamon are mixed, with some studies showing benefits and others not, a higher proportion of studies suggest that Ceylon cinnamon may not be as effective. This may be due to the higher cinnamaldehyde content in Cassia cinnamon, which has potential health benefits, including blood sugar control.

Therefore, if you are considering taking cinnamon for diabetes, sticking with Cassia cinnamon may be more favorable. Not only is there more research supporting its use, but it also contains more cinnamaldehyde, offering potentially greater benefits.

It’s worth noting that Saigon cinnamon, which has even higher cinnamaldehyde content than Cassia cinnamon, could potentially be more beneficial for diabetes. However, since there are no studies specifically using Saigon cinnamon, we cannot definitively determine its effectiveness.

For weight loss

So cinnamon may have some small benefits for diabetes, but what about weight loss? There has been a lack of clarity on whether oral cassia cinnamon is effective for weight loss.

Initial clinical studies conducted on a limited number of overweight or obese patients with impaired glucose tolerance have revealed that taking two capsules of a specific combination product containing cassia cinnamon extract, chromium chloride, and carnosine daily for four months did not result in any significant reduction in body weight, body mass index, fat mass, or lipid levels when compared to a placebo. Therefore, the effectiveness of oral cassia cinnamon for weight loss remains uncertain.

The bulk of the research again uses Cassia cinnamon, and the average weight loss was quite underwhelming, anywhere from no weight loss at all, to 1-2 pounds over a few months, with those who have diabetes or PCOS seeming to benefit more than others. So even if it does help, you may not even notice.

Cinnamon vs Turmeric

Cinnamon and turmeric are both spices commonly used in cooking and have been studied for their potential health benefits. Here’s a comparison of cinnamon and turmeric for their potential health benefits:

• Anti-inflammatory properties: Both cinnamon and turmeric have anti-inflammatory properties, which can help reduce inflammation in the body. However, turmeric is more well-known for its anti-inflammatory effects and has been studied extensively for its potential to help with conditions such as arthritis and inflammatory bowel disease.
• Antioxidant properties: Both cinnamon and turmeric are rich in antioxidants, which can help protect cells from damage caused by free radicals. However, turmeric has been found to have a higher antioxidant capacity than cinnamon.
• Blood sugar regulation: Cinnamon has been studied more for its potential to help regulate blood sugar levels, making it a potentially useful spice for those with diabetes. While there is some evidence to suggest that turmeric may also help regulate blood sugar levels, more research is needed in this area.
• Brain health: Both cinnamon and turmeric may have benefits for brain health. Cinnamon has been found to improve cognitive function and memory, while turmeric has been studied for its potential to help with conditions such as Alzheimer’s disease.
• Digestive health: Cinnamon has been used traditionally to help with digestive issues such as bloating and gas, while turmeric has been studied for its potential to help with conditions such as irritable bowel syndrome (IBS) and ulcerative colitis.

Safety concerns

While cinnamon is generally considered safe to consume, there are concerns about potential liver toxicity and cancer risk associated with consuming excessive amounts of cinnamon, primarily due to the presence of coumarins.

Coumarins can be found in small amounts in various vegetables, spices, fruits, and medicinal plants. However, it’s in cinnamon, particularly Cassia or Saigon cinnamon, where they are found in higher concentrations that are of concern.

Coumarins actually have theoretical beneficial effects on the body, such as anti-inflammatory and anti-cancer properties. However, at high doses, they can potentially have negative effects, including liver toxicity.

It’s important to note that the cancer risks associated with cinnamon consumption have been exaggerated, and studies demonstrating these effects have primarily been conducted on mice and rats, not humans. Furthermore, these studies used extremely large doses of coumarins. Human studies indicate that the risk of cancer from consuming cinnamon is essentially negligible.

Liver injury

However, there have been rare cases of liver toxicity associated with cinnamon consumption in humans. These cases typically involve individuals taking high doses of cinnamon supplements along with other medications that can be harmful to the liver, such as statins, or those already at risk of liver injury. For healthy adults taking cinnamon supplements, the risk of liver toxicity is extremely small.

Considering that cinnamon is often recommended for individuals with diabetes who may also be taking medications like statins and may have an increased risk of liver issues like fatty liver disease, it is advisable to consult a doctor before incorporating cinnamon supplements for additional blood sugar support.

Seeking medical advice can help ensure that the potential benefits and risks of cinnamon are assessed in the context of an individual’s specific health condition and medication regimen.

Ceylon vs Cassia cinnamon

Although Cassia or Saigon cinnamon do contain significant amounts of coumarins, Ceylon cinnamon has far less.

This is the main reason why, despite the fact that there is much more research behind Cassia cinnamon, and Cassia cinnamon is likely more effective than Ceylon cinnamon for diabetes, some sources exclusively recommend Ceylon cinnamon.

It’s also why supplements that contain significant amounts of cinnamon will use Ceylon cinnamon, and why supplements that don’t contain much cinnamon are ok to use the other cheaper types.

It’s because Ceylon has much lower coumarin concentrations, and is therefore safer to use. Not because it’s somehow more effective because it’s more expensive. It’s actually less effective than other cinnamons, just safer to use.

Keep in mind the safety risk is really only an issue if you’re taking large amounts of cinnamon, so if you’re only taking around 1-2 grams a day, or even less, the risk is minimal.

How to use it for weight loss

It’s because of these reasons why taking cinnamon specifically for therapeutic use in diabetes and obesity can be challenging.

Don’t get me wrong, cinnamon is an amazing culinary spice and cinnamon tea is also delicious. But when you look at it from a medical standpoint, and combine the following factors:

1. the small potential benefit it provides
2. the large amounts of cinnamon you have to take every day
3. the fact that the types of people you might actually recommend it to are at a higher risk of experiencing liver injury

You’ll start to see why I don’t often mention cinnamon supplements to my diabetic patients, especially in the face of many other safer and more effective supplements for improving insulin sensitivity like berberine or chromium.

Best type of cinnamon?

At the end of the day, the “best” type of cinnamon really depends on what you prioritize. Different types of cinnamon contain different levels of cinnamaldehyde and coumarins.

The varieties that contain the most cinnamaldehyde, tend to also contain the most coumarins.

While cinnamaldehyde contributes to the beneficial effects of cinnamon, the coumarins at high doses, can potentially contribute to some of the negative effects such as liver injury.

So if you’re perfectly healthy, and want a more effective cinnamon, Cassia will give you the best bang for your buck.

But if you have diabetes, and are taking other medications, Ceylon will provide a safer alternative.

As long as you maintain a moderate dose of around 1-2 grams a day, having any cinnamon shouldn’t be a big problem for most people. Here is an overview comparison of the taste, cost, cinnamaldehyde content, and coumarin content of multiple cinnamon types:

• Cassia cinnamon: Cassia cinnamon has a strong and spicy flavor and is the most commonly used type of cinnamon. It is less expensive than Ceylon cinnamon and has a high cinnamaldehyde content. However, it also has high levels of coumarin, a compound that can be toxic when consumed in large amounts.
• Ceylon cinnamon: Ceylon cinnamon, also known as true cinnamon, has a mild and sweet flavor. It is more expensive than cassia cinnamon and has a lower cinnamaldehyde content. However, it also has very low levels of coumarin, making it a safer choice for regular consumption.
• Saigon cinnamon: Saigon cinnamon, also known as Vietnamese cinnamon, has a strong and spicy flavor similar to cassia cinnamon. It is more expensive than cassia cinnamon and has a higher cinnamaldehyde content. It also has moderate levels of coumarin.
• Korintje cinnamon: Korintje cinnamon has a sweet and spicy flavor and is typically grown in Indonesia. It is less expensive than Ceylon cinnamon but has a moderate cinnamaldehyde content. It also has moderate levels of coumarin.
• Malabar cinnamon: Malabar cinnamon is grown in India and has a mild, sweet flavor similar to Ceylon cinnamon. It is more expensive than cassia cinnamon but less expensive than Ceylon cinnamon. It has a moderate cinnamaldehyde content and moderate levels of coumarin.
• Indonesian cinnamon: Indonesian cinnamon, also known as Padang cassia, has a strong and spicy flavor similar to cassia cinnamon. It is less expensive than Ceylon cinnamon and has a high cinnamaldehyde content. It also has high levels of coumarin.

Top supplement choices

Another challenge for people who want to use cinnamon, is the dose required to benefit from it. Most studies using raw cinnamon powder are using around 3 to 6 grams per day to achieve some sort of blood sugar benefits in diabetics.

That’s almost a tsp or two of pure cinnamon powder every day, and you thought the cinnamon challenge was bad. This is why supplements that use cinnamon rarely use enough for it to be useful, and adding cinnamon into their supplements ends up being mostly cosmetic.

• Cinnamon (cassia) – 1 to 3 caps w/ meals
• Cinnamon (ceylon) – 2 to 4 caps w/ meals

Cinnamon in the diet

Because the amount of cinnamon you need to take is so high, some people try to incorporate it into their diet. This makes taking the recommended three to six grams per day a little more feasible.

Some people blend into smoothies, or use it in all types of cooking. Cinnamon tea is another popular way of taking cinnamon.

Unfortunately cinnamon tends to be used in a lot of sweet and dessert dishes, meaning if you’re trying to get a lot of cinnamon into your diet and you’re doing it by eating a lot of Cinnabons or cinnamon pastries, you’re not doing your diabetes or weight loss any good.

Cinnamon tea

Cinnamon tea is easy to make. Just remember to allow the cinnamon to steep longer than a regular tea bag if you want to extract as much cinnamaldehyde as possible!

Ingredients:

• 1 cinnamon stick or 1 teaspoon of ground cinnamon
• 2 cups of water
• Optional: honey, lemon, or other spices for flavor

Instructions:

1. In a small pot, bring 2 cups of water to a boil.
2. If using a cinnamon stick, break it into smaller pieces and add to the pot. If using ground cinnamon, simply add it to the pot.
3. Reduce the heat to low and let the cinnamon simmer in the hot water for about 10 minutes.
4. Remove the pot from the heat and let the tea cool for a few minutes.
5. Strain the tea into a cup or mug using a fine mesh strainer or cheesecloth to remove any bits of cinnamon.
6. Add honey or other sweeteners to taste, if desired.
7. Optional: add a squeeze of lemon or other spices such as ginger, nutmeg or cardamom for extra flavor.

Recipes with cinnamon

Here are some examples recipes that contain cinnamon that can fit into a healthy weight loss diet:

• Cinnamon Roasted Almonds – Almonds are a great low-carb snack, and cinnamon adds a delicious flavor. Toss raw almonds with melted coconut oil, cinnamon, and a little bit of salt, then roast in the oven at 350°F for 15-20 minutes.
• Cinnamon Apple Chips – Thinly slice apples and sprinkle with cinnamon. Bake in the oven at 200°F for 1-2 hours until crispy.
• Cinnamon Baked Sweet Potato Fries – Cut sweet potatoes into fry-shaped pieces, toss with coconut oil and cinnamon, then bake in the oven at 425°F for 20-25 minutes.
• Cinnamon Vanilla Chia Seed Pudding – Combine chia seeds, almond milk, vanilla extract, and cinnamon in a jar or bowl. Stir well and let sit in the fridge overnight.
• Cinnamon Spice Rubbed Grilled Chicken – Mix cinnamon, smoked paprika, garlic powder, salt, and pepper in a bowl. Rub the spice mixture onto chicken breasts and grill until cooked through.
• Cinnamon Raisin Oatmeal – Cook rolled oats in water or almond milk with cinnamon and raisins. Top with sliced almonds and a drizzle of honey if desired.
• Cinnamon Apple Cider Vinegar Drink – Mix apple cider vinegar, water, cinnamon, and a little bit of honey or stevia for sweetness. Drink as a healthy morning tonic.
• Cinnamon Spice Smoothie – Blend together almond milk, frozen banana, cinnamon, vanilla extract, and a scoop of vanilla protein powder for a healthy and filling breakfast or snack.
• Cinnamon Roasted Butternut Squash – Cut butternut squash into cubes, toss with melted coconut oil, cinnamon, and a pinch of salt. Roast in the oven at 400°F for 25-30 minutes.

Learn more about

• Berberine for Weight Loss
• Chromium For Weight Loss
• Other weight loss supplements

See also

• 
  The Benefits of Inositol
  Inositol, particularly a 40:1 myo- to D-chiro ratio, supports fertility in PCOS, but myo-inositol alone works well for most other uses.
• 
  The Benefits of L-Theanine
  L-theanine is known for enhancing focus and reducing stress but may not be as effective for anxiety and sleep.
• 
  The Real Benefits of Bee Pollen
  Bee pollen is rich in nutrients and a good superfood, but research shows it has little benefits on any actual health conditions.
• 
  The Real Benefits of Turmeric
  Turmeric may help with blood sugar management and fatty liver disease but likely will not cause actual weight loss.
• 
  The Benefits of Moringa
  Moringa may not have significant effects on diabetes or cholesterol. Its most well-researched benefit is likely supporting lactation.