By Donna Moodie, RD CDN CDE
You may have read some of the recent studies which show that cinnamon can lower your blood sugar. Before running out to purchase cinnamon supplements, here are a few things to consider.
According to the American Diabetes Association (diabetes.org), a recent small, double blind study showed a significant decrease in hemoglobin A1C (test that shows how well blood sugar is being controlled) over a period of 3 months. In this study, participants took cinnamon supplements as opposed to a group who took a placebo. The type of cinnamon used in the study was Cassia cinnamon which is an inexpensive cinnamon found on store shelves in the United States. This cinnamon is grown in China and Burma.
Cassia cinnamon has recently been found to contain high levels of a naturally occurring chemical called coumarin which can be toxic to the liver. The researchers tried to lower this chemical by using an extracted form of Cassia cinnamon. This study was very small, however, so it was difficult to come to any conclusion about whether the extract is safer.
There is another type of cinnamon available online and in high end grocery stores which is called Ceylon cinnamon. Another name for this cinnamon is “true cinnamon.” This cinnamon has been shown to be a much healthier alternative as it is much lower in coumarin, only containing trace amounts. Unfortunately, this cinnamon has not been studied for its effect on blood sugar, but I believe is a much better choice for cooking, especially if you like cinnamon and consume it on a regular basis.
There are so many other ways to help lower blood sugar: exercising, consuming a whole and unprocessed food diet with vegetables and fruits, and learning how to count carbohydrates. Rushing out to buy the latest miracle supplement can be dangerous, so you should always check with your doctor or pharmacist before buying any supplements. Remember that supplements can interact negatively with any medications you take.
Enjoy some Ceylon cinnamon in your oatmeal and cooking, and keep working towards your goal of good health. Be careful on your way.
Donna Moodie is a Registered Dietician and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at dm258@cornell.edu