Spicing up your diet with a twice-daily dose of cinnamon could potentially help prevent diabetes, according to a recent study conducted by researchers at the University of California, Los Angeles. The study found that consuming approximately a teaspoon of cinnamon can significantly reduce blood sugar levels in individuals with prediabetes, potentially preventing the development of full-blown diabetes.
Prediabetes is a condition in which blood sugar levels are elevated above healthy levels but not high enough to meet the criteria for a diabetes diagnosis. Chronically high blood sugar levels can lead to serious complications such as heart disease and infections. The researchers recruited 18 overweight or obese adults diagnosed with prediabetes for the study.
During the study, the participants were put on a “beige” diet, which consisted of simple carbs like white bread and pasta but lacked vegetables. They were divided into two groups, with one group taking a twice-daily placebo capsule and the other group taking a capsule containing a teaspoon of cinnamon. The researchers found that those who took the cinnamon supplements had significantly lower blood sugar levels and smaller glucose peaks compared to those taking the placebo.
The researchers noted that cinnamon, being a widely available and low-cost supplement, may contribute to better glucose control in individuals with obesity-related prediabetes. However, they cautioned that larger experiments are still needed to validate these findings. Kelsey Costa, a registered dietitian nutritionist and nutrition consultant for Diabetes Strong, who was not involved in the study, also emphasized the need for larger, more representative studies before drawing definitive conclusions.
The study, published in the American Journal of Clinical Nutrition, evaluated 18 adults who were either overweight or obese for a total of 12 weeks. All participants had been diagnosed with prediabetes but were otherwise healthy. For the first two weeks of the study, they followed a diet low in polyphenols, compounds found in plant fruits and vegetables. This “beige” diet consisted of refined carbohydrates like white bread and pasta instead of fruits and vegetables, and participants were asked to avoid cinnamon during this phase.
The participants were then divided into two groups, with each group taking capsules daily. The treatment group received capsules with four grams of cinnamon each, while the placebo group received capsules with 250 milligrams of maltodextrin, a processed additive known to cause blood sugar spikes. Both groups took their assigned pills for four weeks and then underwent a two-week “washout” phase where they took no capsules. They then switched groups for the remainder of the study.
The researchers monitored the participants’ blood sugar levels using continuous glucose monitors (CGMs) and collected blood samples throughout the study. They found that glucose levels were consistently and significantly lower in the cinnamon intervention group compared to the placebo group. Those who took cinnamon also had lower blood sugar spikes. The researchers suggested that continuous monitoring may be more sensitive to blood sugar changes, which could explain why there was no difference in glucose levels shown in blood tests.
According to Ms Costa, cinnamon may lower glucose levels due to its high levels of polyphenols and compounds like cinnamaldehyde and catechins. These natural compounds enhance insulin’s ability to connect with cells, prompting them to take in glucose more effectively. They also reduce inflammation and support the liver in storing excess glucose as glycogen for future energy needs. The researchers also proposed that cinnamon could promote the growth of healthy bacteria in the gut microbiome, which may influence glucose levels.
Despite these promising findings, the study has limitations due to its small sample size. The researchers acknowledged that the small number of participants may not be representative of all individuals with prediabetes and obesity. However, they emphasized that the study still provided sufficient statistical power to detect a significant difference between cinnamon and placebo interventions.
This study adds to a growing body of research suggesting a potential link between cinnamon and lowered blood sugar levels. A previous study published in the Journal of the Endocrine Society found that taking cinnamon supplements with a meal reduced the likelihood of developing diabetes after three months.
Diabetes is a chronic condition characterized by the body’s inability to produce enough insulin, which regulates blood sugar levels. When blood sugar levels remain elevated, it can lead to various health issues such as heart disease, kidney disease, and nerve damage. Type 1 diabetes is an autoimmune disease that destroys beta cells responsible for insulin production, while type 2 diabetes develops over time and is usually associated with obesity.
Obesity is a major risk factor for type 2 diabetes, and experts predict that the rising global obesity rates will contribute to a significant increase in type 2 diabetes cases. Dietary factors, including a high intake of sugar and processed foods, are believed to play a role in the rise of type 2 diabetes.
Cinnamon, once traded as currency, is now a popular household spice known for its distinctive smell and flavor. It is available in both stick and powdered form. Cinnamon contains essential oils called cinnamaldehyde, which display antiviral, antibacterial, and antif
