Cinnamon is a common spice, but interest in it has increased due to its potential effects on metabolic health. Historically used in traditional medicine, modern research now explores its impact on glucose management. For individuals seeking non-pharmaceutical methods to support healthy blood sugar, preparing cinnamon as a drink offers a simple, accessible approach. This guide provides an overview of the science behind cinnamon’s effects and practical instructions for making these drinks safely.
How Cinnamon May Influence Blood Sugar Levels
The proposed connection between cinnamon and glucose metabolism centers on the spice’s rich content of polyphenolic compounds. These compounds, particularly methylhydroxychalcone polymer (MHCP), are thought to play a role in how the body processes sugar. MHCP has been shown in laboratory studies to mimic the function of insulin, potentially increasing the efficiency with which cells take up glucose from the bloodstream.
The mechanism involves improving how well insulin receptors on cells respond to the hormone. By activating the insulin receptor kinase and inhibiting an enzyme that deactivates the insulin receptor, cinnamon’s compounds may enhance overall insulin sensitivity. This improved sensitivity allows the body to utilize its own insulin more effectively, which is beneficial for those with insulin resistance or type 2 diabetes.
While test-tube and animal studies show promising results, human clinical trials have produced mixed but encouraging data. Some studies involving people with type 2 diabetes have shown that consuming between one and six grams of cinnamon daily can lead to small but significant reductions in fasting blood glucose levels. Other research confirms that cinnamon can reduce serum glucose, triglycerides, and total cholesterol, suggesting a positive influence on several metabolic risk factors associated with diabetes.
Step-by-Step Recipes for Cinnamon Drinks
Preparing a cinnamon drink is a simple way to incorporate the spice into a daily routine. The method of preparation affects the concentration of beneficial compounds, and water is the best medium since the active polyphenols are water-soluble. It is recommended to use Ceylon cinnamon sticks for daily drinks to minimize safety concerns.
Warm Cinnamon Tea (Boiled Stick Method)
This preparation effectively extracts the most flavor and beneficial compounds from cinnamon sticks. Start by bringing one cup of water to a boil in a small saucepan. Add one or two whole cinnamon sticks to the boiling water. Reduce the heat and allow the mixture to simmer gently for 10 to 15 minutes to fully infuse the water with the spice.
After simmering, strain the liquid into a mug, discarding the used cinnamon sticks. This warm tea can be enjoyed plain, or you can add a few drops of lemon juice or a small slice of fresh ginger for flavor without adding sugar. Drinking this tea warm, particularly before a meal, may help slow the rate at which glucose enters the body.
Cinnamon Water Infusion (Cold Steep Method)
For a refreshing, all-day option, a cold-steeped cinnamon water infusion is easy to prepare. Place three or four whole cinnamon sticks in a pitcher or large bottle with one quart of filtered water. Cover the container and refrigerate it for at least eight hours, or preferably overnight, to allow the flavor to infuse.
This method yields a milder drink that can be sipped throughout the day, which may help manage cravings and maintain fullness. You can enhance the flavor by adding other natural ingredients, such as thin slices of apple or a few whole cloves, before steeping. The used cinnamon sticks can often be reused for a second, slightly weaker batch.
Cinnamon and Vinegar Tonic
A more potent combination involves using cinnamon powder alongside apple cider vinegar for a quick morning tonic. Mix one-half teaspoon of Ceylon cinnamon powder with one tablespoon of apple cider vinegar in a glass. Add eight ounces of water and stir thoroughly to combine the powder and liquid.
This tonic should be consumed immediately after mixing, as cinnamon powder does not dissolve completely. While some seek a stronger effect from this combination, be aware that the acidity of vinegar may affect tooth enamel. It is best to drink it through a straw and rinse the mouth with plain water afterward.
Essential Safety Warnings and Daily Limits
The most pressing safety concern when preparing cinnamon drinks is the difference between the two main types of cinnamon available commercially. Cassia cinnamon, the most common and inexpensive variety, contains high levels of a compound called coumarin. Ceylon cinnamon, often labeled as “true cinnamon,” contains significantly lower levels of coumarin, making it the safer choice for daily consumption.
Coumarin is a naturally occurring flavoring agent that, when consumed in large amounts over time, has been linked to liver damage in sensitive individuals. The European Food Safety Authority (EFSA) has established a Tolerable Daily Intake (TDI) for coumarin at 0.1 milligrams per kilogram of body weight. For an average adult, this limit can be reached by consuming approximately 2 grams of Cassia cinnamon powder per day, which is slightly less than one teaspoon.
Because Cassia cinnamon can contain coumarin levels up to 350 times higher than Ceylon cinnamon, consumers using the spice frequently for blood sugar management should switch exclusively to Ceylon cinnamon. Ceylon cinnamon’s negligible coumarin content means it can be consumed more liberally. Daily therapeutic doses often range from one to three grams without posing a liver toxicity risk.
Anyone taking prescribed medication for diabetes, such as insulin or oral hypoglycemic agents, must consult with a healthcare provider before introducing cinnamon as a supplement. The spice may potentially interact with these drugs and cause blood sugar levels to drop too low.