Miracles are real!
After my annual exam recently, I was told that my blood sugar had spiraled from 6.9 mmo1/L (pre-diabetic) to 5.6 mmo1/L (high normal) and that my blood pressure was down from 145/75 to 120/65.
The doctor couldn’t believe it and asked what I had been doing differently. Two capsules of cinnamon daily for the last 6 months was the only tangible reason I could think of. Though surprised, he encouraged me to continue the regimen and promised to look into the benefits of Cinnamon for himself!
My husband, an anesthesiologist, suggested using cinnamon after reading an article on its benefits, specifically in lowering blood sugar. The fact that I exercised daily and ate a healthy diet yet still hovered in pre-diabetic limbo spurred me to give Cinnamon a try.
Cinnamon History
Cinnamon has been a revered condiment since ancient times. The Egyptians had imported it as early as 2000 BC for embalming, cooking, flavoring wine, and making incense; mesmerized by its exotic smell and taste. A tale handed down from the early spice merchants swore you could smell the overpowering aroma of Cinnamon trees miles from the shore. (3)
Throughout ancient Egypt and surrounding kingdoms, the Cinnamon commodity was so precious it was used to placate the gods by burning it in rituals. The wealthy and powerful used it as a gifting source for influence. According to Pliny the Elder, a Roman pound (11.5) oz of cassia cinnamon could cost up to 1500 denarii or around fifty months of labor for the average person. (3)
Though not as valuable today as it was during the wild heyday of its past, Cinnamon is as common as pepper in worldwide usage for its taste and smell. Now studies are proving its importance as a superfood and medical marvel.
Quick Facts
Cinnamon is an evergreen tree with oval-shaped, thick bark and berry-like fruit. It is a unique spice made from the inner bark of four different species of the genus Cinnamomum, with two specific types: Verum (from Ceylon) considered the “true cinnamon” and Cassia ( from China, Indonesia, and Vietnam) considered the most popular. The aroma and flavor of the spice come from its essential oil and dominant ingredient, cinnamaldehyde.
The main differences between Cassia Cinnamon and Ceylon Cinnamon are few but important.
- C. verum (Ceylon) and C. Cassia (China, Indonesia, China) are two different species with the same genus and both are processed from the trunk of the Cinnamon tree.
- Cassia has a hard bark and is the most popular cinnamon available today. Ceylon has a thin layered bark and is more valuable and less in demand but better for you.
- The biggest difference between Ceylon and Cassia Cinnamon lies in how much coumarin it contains. Coumarin is a natural plant chemical that has been known to affect and act like a blood thinner and may be harmful to the liver and kidneys. (1)(2)(3)
- Coumarin is present in a much higher concentration in Cassia while Ceylon has only trace amounts of Coumarin and registers as safe for anyone to take within the guidelines of daily use. See the following comparison table from the Paleo Foundation’s study. (1)
Six Important Health Benefits
- Cinnamon is loaded with powerful antioxidants such as polyphenols that protect your body from oxidant damage caused by free radicals. Cinnamon has the highest antioxidant yield of any spice including garlic and oregano and can be used as a preservative. (3)(4)
- Cinnamon’s distinct flavor and smell are directly attributed to the oily part of the plant high in cinnamaldehyde. This compound is suspected to be responsible for cinnamon’s powerful effects on our metabolism and general health. (2)(4) Cinnamaldehyde has antifungal and antibacterial properties that may reduce bad breath and tooth decay. Cinnamon oil has also been effective in treating respiratory tract infections caused by fungi.
- Cinnamon has been shown in studies to help fight inflammatory responses. Inflammation in the body helps fight infection and can repair tissue damage. However, if too much of the response occurs and becomes a chronic problem, it reverses and starts working against the body’s tissue. Cinnamon and other antioxidants help maintain the balance. (4)
- Cinnamon can help reduce the risk of heart attack, the world’s #1 cause of premature death, by lowering “bad” LDL cholesterol and triglycerides levels cholesterol and triglycerides while keeping the good HDL cholesterol stable. (3)
- Cinnamon is commonly known for its blood-lowering properties and beneficial effects on insulin resistance, a name commonly referred to as serious conditions like metabolic syndrome and type 2 diabetes. The miracle of Cinnamon can dramatically reduce insulin resistance by assisting hormone stability. Numerous studies have confirmed the anti-diabetic effects of Cinnamon in lowering fasting blood sugars by 10-29%. (4)
- Cinnamon has been widely studied in conjunction with Cancer prevention and treatment. Though limited to test tubes and animal testing, Cinnamon may protect against uncontrolled cell growth and formation of blood vessels in tumors and is toxic to cancer cells. (2)(4)
Conclusion
As with most “superfoods” when it comes to your health, caution, and research should always be your guide. The suggested safe dosage for a Cinnamon regimen ranges from 1/2 to 1 teaspoon per day (2)(4) of Ceylon Cinnamon. Cassia Cinnamon that is properly filtered can be used daily. Cassia is not water-soluble and has a safer level of Coumarin when water is filtered. (1)
Don’t overdo the amount of cinnamon consumption in a day and stay within its medical guidelines.
Go gentle, avoid harm.
I use 2 capsules of Ceylon Cinnamon daily and can honestly say that IT WORKS in lowering blood sugar and blood pressure. I have the lab tests to prove it!
References
(1)https://paleofoundation.com/9-important-things-you-need-to-know-about-your-cinnamon
(2)https://www.webmd.com/diet/supplement-guide-cinnamon#1
(4)https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
(5)*Google image of cinnamon powder and stick
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