Can the contents of your spice rack improve your blood sugar?
From Ancient Egyptian healers to modern-day influencers, the medical benefits of cinnamon have long been investigated. Cinnamon, rich in antioxidants, is known for fighting inflammation but has prompted questions about whether the spice has any other benefits beyond soothing.
Can cinnamon lower blood sugar? How does it compare to turmeric? And what's the best way to consume cinnamon anyway? Here’s what you need to know.
Does cinnamon lower blood sugar?
The short answer is possibly, but the evidence is mixed.
Some studies have indicated that cinnamon may help the body use insulin more effectively and may slow how quickly sugar enters the bloodstream after a meal. Still, the results of these studies have been "mixed,"
and not everyone sees the same benefits, said Lauri Wright, the nutrition program director at the University of South Florida.
"Cinnamon may give blood sugar a small boost in the right direction, but it's not a cure for diabetes or a replacement for healthy eating, exercise or medication," Wright said.
Cinnamon is typically used sparingly for taste. The amount most studies have looked at, 1/2 to 1 teaspoon of cinnamon daily, exceeds what most people would add to their food or drink. Some experts caution the health impact is likely only present in higher doses.
There are two main types of cinnamon found in stores — cassia and Ceylon — but when it comes to blood sugar, the differences "appear to be fairly small," Wright said.
"The biggest improvements in blood sugar still come from eating a balanced diet that's rich in fiber, staying active, maintaining a healthy weight and taking diabetes medications as prescribed," Wright said.
Is turmeric better for blood sugar?
Another spice studied for its effect on blood sugar is turmeric.
Turmeric contains a natural compound called curcumin, which may help reduce inflammation and improve how the body responds to insulin.
The catch, Wright said, is that many studies used concentrated curcumin supplements, "not the small amount of turmeric you’d sprinkle into a meal."
She said the research was stronger that cinnamon had a positive boost, though she underlined that both spices are healthy additions to meals.
What is the best way to consume cinnamon?
Wright said cinnamon should be thought of as a "healthy bonus" rather than the main event. Adding plenty of flavor without adding sugar, salt, or calories, she said cinnamon should be put on foods already good for blood sugar.
These include oatmeal topped with berries and nuts, plain Greek yogurt with fruit, or whole-grain toast with peanut or almond butter.
"Those foods provide fiber, protein and healthy fats, which have a much bigger impact on keeping blood sugar steady than cinnamon alone," she said.
This article originally appeared on USA TODAY: How does cinnamon affect blood sugar?
