The Benefits of Cinnamon

The Health Benefit of Cinnamon
By Jessy Hamawi CSN, CPT, BSc.

What is Cinnamon?

Cinnamon is the bark of one of a group of trees belonging to the same family. Many related species are marketed as cinnamon. “True cinnamon” is actually from Sri Lanka and has more delicate tasting than what is commonly sold as cinnamon in the United States, which is also called “cassia” or “Chinese cinnamon”. Cassia has been used in Chinese medicine for thousands of years. Cinnamon “sticks” or “quills” are rolls of dried bark, and can be grated into a powder or soaked in liquid. Most people buy cinnamon pre-ground.

Cinnamon Nutrition

A mere teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese.  It also contains about half a gram of “usable” (non-fiber) carbohydrate.

Health Benefits of Cinnamon

In traditional medicine, cinnamon has been used for digestive ailments such as indigestion, bloating, upset stomach and diarrhea. More recently, modern medical research has turned its eye on cinnamon and is coming up with some intriguing results. It has a mild anti-inflammatory effect. It also slows the spoiling of food and has anti-fungal properties as well.

 

Cinnamon May Improve Type 2 Diabetes and Insulin Resistance

Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease, so this has a lot of people interested. Although the results of preliminary studies are somewhat mixed, the majority of the research seems to be pointing in the direction of cinnamon being beneficial. Along with the improvement in blood sugar, these studies have documented improvements in triglycerides, blood pressure, and LDL cholesterol.

Selection and Storage of Cinnamon

Basically, you’re looking to buy it fresh and keep it fresh. Most large grocery stores have a rapid turnover of cinnamon, so you don’t really need to worry. Once home, it is best stored in a dark, cool, dry place. Cinnamon sticks can keep for 2 to 3 years this way, but powdered cinnamon will gradually lose its flavor, and is best used within six months. 

Serving Suggestions for Cinnamon

In the United States, we usually think of cinnamon as a spice to be used in baking, but in many parts of the world it is used in savory dishes. Of course, you can sprinkle cinnamon on low-carb toast, put it in your coffee, or top yogurt, cottage cheese, or ricotta with it.