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A fragrant and welcoming addition to so many recipes, cinnamon actually has medicinal uses. Now we know it can be helpful
for diabetics and others needing to control insulin. It is such a popular spice that over 37 million pounds was exported
into the United States last year. Want to know more?
Cinnamon is traditionally harvested in Asian countries. The trees that produce this fabulous spice range from thick-stemmed
bushes to trees that rise to a height of as much as 50 feet. Cinnamon is actually the bark of those bushes and trees. When
harvested, the bark forms into long, slender, tight curls, sold as cinnamon sticks in our markets.
The sticks are then graded according to quality. The higher the oil content, the better the aroma and flavor. Vietnamese
cinnamon, reddish-brown in color, is the highest quality, with an intense flavor and high oil content. Chinese cinnamon
runs a close second, but is lower in the essential oil. Chinese cinnamon is a true brown. Indonesian cinnamon can be intense
in flavor if grown in the higher altitudes or very mild and lighter in color . Ceylon cinnamon is mostly sold in stick form
and is generally exported to Central and South America. This form is sometimes used as a base for cinnamon blends.
Because cinnamon can lose its potency, the sticks are ground into spice after being exported. For this reason, it is best to
always store cinnamon in an airtight container away from heat and light.
In traditional Asian medicine, cinnamon has long been used to treat blood pressure and poor blood circulation. Now,
researchers at the USDA have shown that cinnamon extracts increase insulin sensitivity, helping glucose to metabolize. That
is, cinnamon helps insulin to work more efficiently. The compound that causes this effect is a type of flavenoid, MHCP. This
makes this fabulous spice an important addition to our diets. Even better, cooking does not affect the cinnamon's potency
and it can be added to any tea.
Israeli scientists found that cinnamon extract is useful in inhibiting the bacteria, H. pylori, which causes many ulcers.
Cinnamon even contains an antioxidant, glutathione. Although our bodies also produce this antioxidant, cinnamon can enhance
those levels, helping to counter lipid (fat) oxidation.
So, feel free to experiment with this popular spice. Not only will you enjoy its fragrance and flavor, but it may even
improve your health!
Cinnamon, ground
Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the
winter months.
Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available
in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have
similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local
markets.
* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Safety
* Nutritional Profile
* References
Health Benefits
Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These
oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other
volatile substances.
Anti-Clotting Actions
Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. Platelets are
constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop
bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The
cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective
act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing
the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of
arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in
lessening inflammation.
Anti-Microbial Activity
Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help
stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth
of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped
by cinnamon extracts.
Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an
alternative to traditional food preservatives. In a study, published in the August 2003 issue of the International Journal
of Food Microbiology, the addition of just a few drops of cinnamon essential oil to 100 ml (approximately 3 ounces) of
carrot broth, which was then refrigerated, inhibited the growth of the foodborne pathogenic Bacillus cereus for at least 60
days. When the broth was refrigerated without the addition of cinnamon oil, the pathogenic B. cereus flourished despite the
cold temperature. In addition, researchers noted that the addition of cinnamon not only acted as an effective preservative
but improved the flavor of the broth.(October 1, 2003)
Blood Sugar Control
Cinnamon may significantly help people with non-insulin dependent (Type 2) diabetes improve their ability to respond to
insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon
\not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’
ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway with the most
recent report coming from researchers from the US Agricultural Research Service, who have shown that less than half a
teaspoon per day of cinnamon reduces blood sugar levels in persons with NIDDM. Their study included 60 Pakistani volunteers
with NIDDM who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1,
3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon,
1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and
triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase.
(December 30, 2003)
Test tube, animal and human studies have all recently investigated cinnamon’s ability to improve insulin activity, and thus
our cells’ ability to absorb and use glucose from the blood.
On going in vitro or test tube research conducted by Richard Anderson and his colleagues at the USDA Human Nutrition
Research Center is providing new understanding of the mechanisms through which cinnamon enhances insulin activity. In their
latest paper, published in the Journal of Agricultural and Food Chemistry, Anderson et al. characterize the insulin-
enhancing complexes in cinnamon—a collection of catechin/epicatechin oligomers that increase the body’s insulin-dependent
ability to use glucose roughly 20-fold.. Some scientists had been concerned about potentially toxic effects of regularly
consuming cinnamon. This new research shows that the potentially toxic compounds in cinnamon bark are found primarily in the
lipid (fat) soluble fractions and are present only at very low levels in water soluble cinnamon extracts, which are the
ones with the insulin-enhancing compounds.
A recent animal study demonstrating cinnamon’s beneficial effects on insulin activity appeared in the December 2003 issue of
Diabetes Research and Clinical Practice. In this study, when rats were given a daily dose of cinnamon (300 mg per kilogram
of body weight) for a 3 week period, their skeletal muscle was able to absorb 17% more blood sugar per minute compared to
that of control rats, which had not received cinnamon, an increase researchers attributed to cinnamon’s enhancement of the
muscle cells’ insulin-signaling pathway. In humans with type 2 diabetes, consuming as little as 1 gram of cinnamon per day
was found to reduce blood sugar, triglycerides, LDL (bad) cholesterol, and total cholesterol, in a study published in the
December 2003 issue of Diabetes Care. The placebo-controlled study evaluated 60 people with type 2 diabetes (30 men and 30
women ranging in age from 44 to 58 years) who were divided into 6 groups. Groups 1, 2, and 3 were given 1, 3, or 6 grams of
cinnamon daily, while groups 4, 5, and 6 received 1, 3 or 6 grams of placebo. After 40 days, all three levels of cinnamon
reduced blood sugar levels by 18-29%, triglycerides 23-30%, LDL cholesterol 7-27%, and total cholesterol 12-26%, while no
significant changes were seen in those groups receiving placebo. The researchers’ conclusion: including cinnamon in the
diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.
(January 28, 2004)
The latest research on cinnamon shows that by enhancing insulin signaling, cinnamon can prevent insulin resistance even in
animals fed a high-fructose diet! A study published in the February 2004 issue of Hormone Metabolism Research showed that
when rats fed a high-fructose diet were also given cinnamon extract, their ability to respond to and utilize glucose (blood
sugar) was improved so much that it was the same as that of rats on a normal (control) diet. Cinnamon is so powerful an
antioxidant that, when compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the
chemical food preservatives (BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate), cinnamon
prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants. (May 6, 2004)
Cinnamon's Scent Boosts Brain Function
Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of
this sweet spice boosts brain activity!
Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception
Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’
cognitive processing. Specifically, cinnamon improved participants’ scores on tasks related to attentional processes, virtual
recognition memory, working memory, and visual-motor speed while working on a computer-based program. Participants were
exposed to four odorant conditions: no odor, peppermint odor, jasmine, and cinnamon, with cinnamon emerging the clear
winner in producing positive effects on brain function. Encouraged by the results of these studies, researchers will be
evaluating cinnamon’s potential for enhancing cognition in the elderly, individuals with test-anxiety, and possibly
even patients with diseases that lead to cognitive decline. (May 9, 2004)
Calcium and Fiber Improve Colon Health and Protect Against Heart Disease
In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good
source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful
for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from
\ the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby
reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order
to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis
and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from
constipation or diarrhea.
A Traditional Warming Remedy
In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in
energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon
has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh
ginger.
Description
Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is
available in either its whole quill form (cinnamon sticks) or as ground powder.
While there are approximately one hundred varieties of Cinnamonum verum (the scientific name for cinnamon), Cinnamonum
zeylanicum (Ceylon cinnamon) and Cinnamomun aromaticum (Chinese cinnamon) are the leading varieties consumed. Ceylon
cinnamon is also referred to as “true cinnamon”, while the Chinese variety is known as “cassia”. While both are relatively
similar in characteristics and both feature a fragrant, sweet and warm taste, the flavor of the Ceylon variety is more
refined and subtle. Ceylon cinnamon is more rare in North America than the cassia, the less expensive variety, which is the
most popular in the United States.
History
Cinnamon is one of the oldest spices known. It was mentioned in the Bible and was used in ancient Egypt not only as a
beverage flavoring and medicine, but also as an embalming agent. It was so highly treasured that it was considered more
precious than gold. Around this time, cinnamon also received much attention in China, which is reflected in its mention in
one of the earliest books on Chinese botanical medicine, dated around 2,700 B.C.
Cinnamon’s popularity continued throughout history. It became one of the most relied upon spices in Medieval Europe. Due to
its demand, cinnamon became one of the first commodities traded regularly between the Near East and Europe. Ceylon cinnamon
is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean, while cassia is mainly produced in China, Vietnam
and Indonesia.
How to Select and Store
Cinnamon is available in either stick or powder form. While the sticks can be stored for longer, the ground powder has a
stronger flavor. If possible, smell the cinnamon to make sure that it has a sweet smell, a characteristic reflecting that
it is fresh.
Oftentimes, both Ceylon cinnamon and Chinese cinnamon (cassia) are labeled as cinnamon. If you want to find the sweeter,
more refined tasting Ceylon variety, you may need to shop in either a local spice store or ethnic market since this variety
is generally less available. Just like with other dried spices, try to select organically grown cinnamon since this will
give you more assurance that it has not been irradiated (among other potential adverse effects, irradiating cinnamon may
lead to a significant decrease in its vitamin C and carotenoid content.)
Cinnamon should be kept in a tightly sealed glass container in a cool, dark and dry place. Ground cinnamon will keep for
about six months, while cinnamon sticks will stay fresh for about one year stored this way. Alternatively, you can extend
their shelf life by storing them in the refrigerator. To check to see if it is still fresh, smell the cinnamon. If it does
not smell sweet, it is no longer fresh and should be discarded.
How to Enjoy
For some of our favorite recipes, click Recipes.
A Few Quick Serving Ideas:
Enjoy one of the favorite kids’ classics – cinnamon toast - with a healthy twist. Drizzle flax seed oil onto whole wheat
toast and then sprinkle with cinnamon and honey.
Simmer cinnamon sticks with soymilk and honey for a deliciously warming beverage.
Adding ground cinnamon to black beans to be used in burritos or nachos will give them a uniquely delicious taste.
Healthy sauté lamb with eggplant, raisins and cinnamon sticks to create a Middle Eastern inspired meal.
Add ground cinnamon when preparing curries.
Safety
Cinnamon is not a commonly allergenic food, is not included in the list of 20 foods that most frequently contain
pesticide residues, and is also not known to contain goitrogens, oxalates, or purines.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the
nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of
this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this
DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods
Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food
and Recipe Rating System.
Cinnamon, Ground
2.00 tsp
11.84 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 0.76 mg 38.0 57.8 excellent
dietary fiber 2.48 g 9.9 15.1 very good
iron 1.72 mg 9.6 14.5 very good
calcium 55.68 mg 5.6 8.5 very good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In Depth Nutritional Profile for Cinnamon, ground
References
* Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and
characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. Diabetes Res Clin Pract.
2003 Dec;62(3):139-48.
* Broadhurst CL, Polansky MM, Anderson RA. Insulin-like biological activity of culinary and medicinal plant aqueous
extracts in vitro. J Agric Food Chem 2000 Mar;48(3):849-52.
* Calucci L, Pinzino C, Zandomeneghi M et al. Effects of gamma-irradiation on the free radical and antioxidant contents
in nine aromatic herbs and spices. J Agric Food Chem 2003 Feb 12; 51(4):927-34.
* Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986.
* Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York.
* Grieve M. A Modern Herbal. Dover Publications, New York.
* Impari-Radosevich J, Deas S, Polansky MM et al. Regulatino of PTP-1 and insulin receptor kinase by fractions from
cinnamon:implications for cinnamon regulation of insulin signaling. Horm Res 1998 Sep;50(3):177-82.
* Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2
diabetes. Diabetes Care. 2003 Dec;26(12):3215-8.
* Murcia MA, Egea I, Romojaro F, Parras P, Jimenez AM, Martinez-Tome M. Antioxidant evaluation in dessert spices compared
with common food additives. Influence of irradiation procedure. J Agric Food Chem. 2004 Apr 7;52(7):1872-81. .
* Otsuka H, Fujioka S, Komiya T, et al. [Studies on anti-inflammatory agents. VI. Anti-inflammatory constituents of
Cinnamomum sieboldii Meissn (author's transl)]. Yakugaku Zasshi 1982 Jan;102(2):162-72.
* Ouattara B, Simard RE, Holley RA, et al. Antibacterial activity of selected fatty acids and essential oils against six
meat spoilage organisms. Int J Food Microbiol 1997 Jul 22;37(2-3):155-62.
* Qin B, Nagasaki M, Ren M, Bajotto G, Oshida Y, Sato Y. Cinnamon extract prevents the insulin resistance induced by a
high-fructose diet. Horm Metab Res. 2004 Feb;36(2):119-25.
* Qin B, Nagasaki M, Ren M, Bajotto G, Oshida Y, Sato Y. Cinnamon extract (traditional herb) potentiates in vivo
insulin-regulated glucose utilization via enhancing insulin signaling in rats. Diabetes Res Clin Pract. 2003 Dec;62(3):139-48. .
* Quale JM, Landman D, Zaman MM, et al. In vitro activity of Cinnamomum zeylanicum against azole resistant and sensitive
Candida species and a pilot study of cinnamon for oral candidiasis. Am J Chin Med 1996;24(2):103-9.
* Takenaga M, Hirai A, Terano T, et al. In vitro effect of cinnamic aldehyde, a main component of Cinnamomi Cortex, on
human platelet aggregation and arachidonic acid metabolism. J Pharmacobiodyn 1987 May;10(5):201-8.
* Valero M, Salmeron MC. Antibacterial activity of 11 essential oils against Bacillus cereus in tyndallized carrot broth.
Int J Food Microbiol. Aug 15;85(1-2):73-81.
* VanderEnde DS, Morrow JD. Release of markedly increased quantities of prostaglandin D2 from the skin in vivo in humans
after the application of cinnamic aldehyde. J Am Acad Dermatol 2001 Jul;45(1):62-7.
* Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988.
* Zoladz P, Raudenbush B, Lilley S. Cinnamon perks performance. Paper presented at the annual meeting of the Association
for Chemoreception Sciences, held in Sarasota, FL, April 21-25, 2004.
for diabetics and others needing to control insulin. It is such a popular spice that over 37 million pounds was exported
into the United States last year. Want to know more?
Cinnamon is traditionally harvested in Asian countries. The trees that produce this fabulous spice range from thick-stemmed
bushes to trees that rise to a height of as much as 50 feet. Cinnamon is actually the bark of those bushes and trees. When
harvested, the bark forms into long, slender, tight curls, sold as cinnamon sticks in our markets.
The sticks are then graded according to quality. The higher the oil content, the better the aroma and flavor. Vietnamese
cinnamon, reddish-brown in color, is the highest quality, with an intense flavor and high oil content. Chinese cinnamon
runs a close second, but is lower in the essential oil. Chinese cinnamon is a true brown. Indonesian cinnamon can be intense
in flavor if grown in the higher altitudes or very mild and lighter in color . Ceylon cinnamon is mostly sold in stick form
and is generally exported to Central and South America. This form is sometimes used as a base for cinnamon blends.
Because cinnamon can lose its potency, the sticks are ground into spice after being exported. For this reason, it is best to
always store cinnamon in an airtight container away from heat and light.
In traditional Asian medicine, cinnamon has long been used to treat blood pressure and poor blood circulation. Now,
researchers at the USDA have shown that cinnamon extracts increase insulin sensitivity, helping glucose to metabolize. That
is, cinnamon helps insulin to work more efficiently. The compound that causes this effect is a type of flavenoid, MHCP. This
makes this fabulous spice an important addition to our diets. Even better, cooking does not affect the cinnamon's potency
and it can be added to any tea.
Israeli scientists found that cinnamon extract is useful in inhibiting the bacteria, H. pylori, which causes many ulcers.
Cinnamon even contains an antioxidant, glutathione. Although our bodies also produce this antioxidant, cinnamon can enhance
those levels, helping to counter lipid (fat) oxidation.
So, feel free to experiment with this popular spice. Not only will you enjoy its fragrance and flavor, but it may even
improve your health!
Cinnamon, ground
Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the
winter months.
Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available
in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have
similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local
markets.
* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Safety
* Nutritional Profile
* References
Health Benefits
Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These
oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other
volatile substances.
Anti-Clotting Actions
Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. Platelets are
constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop
bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The
cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective
act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing
the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of
arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in
lessening inflammation.
Anti-Microbial Activity
Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help
stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth
of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped
by cinnamon extracts.
Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an
alternative to traditional food preservatives. In a study, published in the August 2003 issue of the International Journal
of Food Microbiology, the addition of just a few drops of cinnamon essential oil to 100 ml (approximately 3 ounces) of
carrot broth, which was then refrigerated, inhibited the growth of the foodborne pathogenic Bacillus cereus for at least 60
days. When the broth was refrigerated without the addition of cinnamon oil, the pathogenic B. cereus flourished despite the
cold temperature. In addition, researchers noted that the addition of cinnamon not only acted as an effective preservative
but improved the flavor of the broth.(October 1, 2003)
Blood Sugar Control
Cinnamon may significantly help people with non-insulin dependent (Type 2) diabetes improve their ability to respond to
insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon
\not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’
ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway with the most
recent report coming from researchers from the US Agricultural Research Service, who have shown that less than half a
teaspoon per day of cinnamon reduces blood sugar levels in persons with NIDDM. Their study included 60 Pakistani volunteers
with NIDDM who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1,
3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon,
1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and
triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase.
(December 30, 2003)
Test tube, animal and human studies have all recently investigated cinnamon’s ability to improve insulin activity, and thus
our cells’ ability to absorb and use glucose from the blood.
On going in vitro or test tube research conducted by Richard Anderson and his colleagues at the USDA Human Nutrition
Research Center is providing new understanding of the mechanisms through which cinnamon enhances insulin activity. In their
latest paper, published in the Journal of Agricultural and Food Chemistry, Anderson et al. characterize the insulin-
enhancing complexes in cinnamon—a collection of catechin/epicatechin oligomers that increase the body’s insulin-dependent
ability to use glucose roughly 20-fold.. Some scientists had been concerned about potentially toxic effects of regularly
consuming cinnamon. This new research shows that the potentially toxic compounds in cinnamon bark are found primarily in the
lipid (fat) soluble fractions and are present only at very low levels in water soluble cinnamon extracts, which are the
ones with the insulin-enhancing compounds.
A recent animal study demonstrating cinnamon’s beneficial effects on insulin activity appeared in the December 2003 issue of
Diabetes Research and Clinical Practice. In this study, when rats were given a daily dose of cinnamon (300 mg per kilogram
of body weight) for a 3 week period, their skeletal muscle was able to absorb 17% more blood sugar per minute compared to
that of control rats, which had not received cinnamon, an increase researchers attributed to cinnamon’s enhancement of the
muscle cells’ insulin-signaling pathway. In humans with type 2 diabetes, consuming as little as 1 gram of cinnamon per day
was found to reduce blood sugar, triglycerides, LDL (bad) cholesterol, and total cholesterol, in a study published in the
December 2003 issue of Diabetes Care. The placebo-controlled study evaluated 60 people with type 2 diabetes (30 men and 30
women ranging in age from 44 to 58 years) who were divided into 6 groups. Groups 1, 2, and 3 were given 1, 3, or 6 grams of
cinnamon daily, while groups 4, 5, and 6 received 1, 3 or 6 grams of placebo. After 40 days, all three levels of cinnamon
reduced blood sugar levels by 18-29%, triglycerides 23-30%, LDL cholesterol 7-27%, and total cholesterol 12-26%, while no
significant changes were seen in those groups receiving placebo. The researchers’ conclusion: including cinnamon in the
diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.
(January 28, 2004)
The latest research on cinnamon shows that by enhancing insulin signaling, cinnamon can prevent insulin resistance even in
animals fed a high-fructose diet! A study published in the February 2004 issue of Hormone Metabolism Research showed that
when rats fed a high-fructose diet were also given cinnamon extract, their ability to respond to and utilize glucose (blood
sugar) was improved so much that it was the same as that of rats on a normal (control) diet. Cinnamon is so powerful an
antioxidant that, when compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the
chemical food preservatives (BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate), cinnamon
prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants. (May 6, 2004)
Cinnamon's Scent Boosts Brain Function
Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of
this sweet spice boosts brain activity!
Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception
Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’
cognitive processing. Specifically, cinnamon improved participants’ scores on tasks related to attentional processes, virtual
recognition memory, working memory, and visual-motor speed while working on a computer-based program. Participants were
exposed to four odorant conditions: no odor, peppermint odor, jasmine, and cinnamon, with cinnamon emerging the clear
winner in producing positive effects on brain function. Encouraged by the results of these studies, researchers will be
evaluating cinnamon’s potential for enhancing cognition in the elderly, individuals with test-anxiety, and possibly
even patients with diseases that lead to cognitive decline. (May 9, 2004)
Calcium and Fiber Improve Colon Health and Protect Against Heart Disease
In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good
source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful
for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from
\ the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby
reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order
to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis
and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from
constipation or diarrhea.
A Traditional Warming Remedy
In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in
energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon
has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh
ginger.
Description
Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is
available in either its whole quill form (cinnamon sticks) or as ground powder.
While there are approximately one hundred varieties of Cinnamonum verum (the scientific name for cinnamon), Cinnamonum
zeylanicum (Ceylon cinnamon) and Cinnamomun aromaticum (Chinese cinnamon) are the leading varieties consumed. Ceylon
cinnamon is also referred to as “true cinnamon”, while the Chinese variety is known as “cassia”. While both are relatively
similar in characteristics and both feature a fragrant, sweet and warm taste, the flavor of the Ceylon variety is more
refined and subtle. Ceylon cinnamon is more rare in North America than the cassia, the less expensive variety, which is the
most popular in the United States.
History
Cinnamon is one of the oldest spices known. It was mentioned in the Bible and was used in ancient Egypt not only as a
beverage flavoring and medicine, but also as an embalming agent. It was so highly treasured that it was considered more
precious than gold. Around this time, cinnamon also received much attention in China, which is reflected in its mention in
one of the earliest books on Chinese botanical medicine, dated around 2,700 B.C.
Cinnamon’s popularity continued throughout history. It became one of the most relied upon spices in Medieval Europe. Due to
its demand, cinnamon became one of the first commodities traded regularly between the Near East and Europe. Ceylon cinnamon
is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean, while cassia is mainly produced in China, Vietnam
and Indonesia.
How to Select and Store
Cinnamon is available in either stick or powder form. While the sticks can be stored for longer, the ground powder has a
stronger flavor. If possible, smell the cinnamon to make sure that it has a sweet smell, a characteristic reflecting that
it is fresh.
Oftentimes, both Ceylon cinnamon and Chinese cinnamon (cassia) are labeled as cinnamon. If you want to find the sweeter,
more refined tasting Ceylon variety, you may need to shop in either a local spice store or ethnic market since this variety
is generally less available. Just like with other dried spices, try to select organically grown cinnamon since this will
give you more assurance that it has not been irradiated (among other potential adverse effects, irradiating cinnamon may
lead to a significant decrease in its vitamin C and carotenoid content.)
Cinnamon should be kept in a tightly sealed glass container in a cool, dark and dry place. Ground cinnamon will keep for
about six months, while cinnamon sticks will stay fresh for about one year stored this way. Alternatively, you can extend
their shelf life by storing them in the refrigerator. To check to see if it is still fresh, smell the cinnamon. If it does
not smell sweet, it is no longer fresh and should be discarded.
How to Enjoy
For some of our favorite recipes, click Recipes.
A Few Quick Serving Ideas:
Enjoy one of the favorite kids’ classics – cinnamon toast - with a healthy twist. Drizzle flax seed oil onto whole wheat
toast and then sprinkle with cinnamon and honey.
Simmer cinnamon sticks with soymilk and honey for a deliciously warming beverage.
Adding ground cinnamon to black beans to be used in burritos or nachos will give them a uniquely delicious taste.
Healthy sauté lamb with eggplant, raisins and cinnamon sticks to create a Middle Eastern inspired meal.
Add ground cinnamon when preparing curries.
Safety
Cinnamon is not a commonly allergenic food, is not included in the list of 20 foods that most frequently contain
pesticide residues, and is also not known to contain goitrogens, oxalates, or purines.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the
nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of
this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this
DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods
Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food
and Recipe Rating System.
Cinnamon, Ground
2.00 tsp
11.84 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 0.76 mg 38.0 57.8 excellent
dietary fiber 2.48 g 9.9 15.1 very good
iron 1.72 mg 9.6 14.5 very good
calcium 55.68 mg 5.6 8.5 very good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In Depth Nutritional Profile for Cinnamon, ground
References
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characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. Diabetes Res Clin Pract.
2003 Dec;62(3):139-48.
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extracts in vitro. J Agric Food Chem 2000 Mar;48(3):849-52.
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* Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York.
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diabetes. Diabetes Care. 2003 Dec;26(12):3215-8.
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* Ouattara B, Simard RE, Holley RA, et al. Antibacterial activity of selected fatty acids and essential oils against six
meat spoilage organisms. Int J Food Microbiol 1997 Jul 22;37(2-3):155-62.
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high-fructose diet. Horm Metab Res. 2004 Feb;36(2):119-25.
* Qin B, Nagasaki M, Ren M, Bajotto G, Oshida Y, Sato Y. Cinnamon extract (traditional herb) potentiates in vivo
insulin-regulated glucose utilization via enhancing insulin signaling in rats. Diabetes Res Clin Pract. 2003 Dec;62(3):139-48. .
* Quale JM, Landman D, Zaman MM, et al. In vitro activity of Cinnamomum zeylanicum against azole resistant and sensitive
Candida species and a pilot study of cinnamon for oral candidiasis. Am J Chin Med 1996;24(2):103-9.
* Takenaga M, Hirai A, Terano T, et al. In vitro effect of cinnamic aldehyde, a main component of Cinnamomi Cortex, on
human platelet aggregation and arachidonic acid metabolism. J Pharmacobiodyn 1987 May;10(5):201-8.
* Valero M, Salmeron MC. Antibacterial activity of 11 essential oils against Bacillus cereus in tyndallized carrot broth.
Int J Food Microbiol. Aug 15;85(1-2):73-81.
* VanderEnde DS, Morrow JD. Release of markedly increased quantities of prostaglandin D2 from the skin in vivo in humans
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* Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988.
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for Chemoreception Sciences, held in Sarasota, FL, April 21-25, 2004.
