Cinnamon isn’t just a fragrant spice that makes your kitchen smell amazing—it’s been cherished for thousands of years for both its flavor and medicinal properties. Ancient cultures, including the Egyptians, Chinese, and Romans, valued cinnamon for its ability to preserve food, enhance digestion, and treat ailments. Today, modern science is catching up with what traditional medicine has known all along: cinnamon is loaded with health benefits, from supporting blood sugar control to reducing inflammation and promoting heart health.
Let’s dive into the research-backed benefits of cinnamon, the best types to choose, how to incorporate it into your diet, and a delicious cinnamon-packed recipe to try!
The Science-Backed Benefits of Cinnamon
1. Cinnamon is Packed with Antioxidants
Cinnamon is one of the most antioxidant-rich spices available. Antioxidants are compounds that protect your body from oxidative stress, which can lead to chronic diseases like cancer, heart disease, and neurodegenerative conditions.
- A study ranking the antioxidant content of spices found that cinnamon outranks even garlic and oregano (1).
- The polyphenols in cinnamon help neutralize harmful free radicals, reducing oxidative stress and inflammation (2).
2. Supports Heart Health by Lowering Cholesterol and Blood Pressure
Cinnamon has been linked to reduced cholesterol, triglycerides, and blood pressure, which are major risk factors for heart disease.
- A meta-analysis of 10 studies found that cinnamon significantly lowers total cholesterol, LDL (bad cholesterol), and triglycerides, while increasing HDL (good cholesterol) (3).
- Another study showed that 2 grams of cinnamon daily for 12 weeks lowered systolic blood pressure in people with type 2 diabetes (4).
3. Helps Regulate Blood Sugar and Improve Insulin Sensitivity
Cinnamon is widely known for its ability to lower blood sugar and improve insulin sensitivity, making it particularly beneficial for those with type 2 diabetes or metabolic syndrome.
- Studies show that cinnamon can lower fasting blood sugar levels by 10–29% (5).
- Cinnamon mimics insulin’s function, helping glucose enter cells more efficiently (6).
4. May Protect Brain Function and Reduce the Risk of Neurodegenerative Diseases
Recent research suggests that cinnamon may protect the brain from age-related cognitive decline, including Alzheimer’s and Parkinson’s disease.
- Compounds in cinnamon help block tau protein buildup, a key marker of Alzheimer’s disease (7).
- Animal studies suggest that cinnamon may protect neurons, improve motor function, and support brain health (8).
5. Supports Gut Health and Has Natural Antimicrobial Properties
Cinnamon’s natural antimicrobial and antifungal properties help support a healthy gut microbiome and protect against harmful bacteria.
- The active compound cinnamaldehyde has been shown to fight infections, including Listeria and Salmonella (9).
- Cinnamon supports gut-friendly bacteria, which plays a key role in digestion and immune function (10).
Choosing the Best Type of Cinnamon: Why Organic Ceylon is the Best
Not all cinnamon is created equal! There are two primary types:
- Cassia Cinnamon – The most commonly found cinnamon, but it contains high levels of coumarin, a compound that can be harmful to the liver in large amounts.
- Ceylon Cinnamon – Known as “true cinnamon,” Ceylon is milder, sweeter, and contains significantly less coumarin, making it a better choice for daily use.
For optimal health benefits, we recommend organic Ceylon cinnamon (available here). Organic varieties are free from pesticides and additives, ensuring the purest form of cinnamon.
How to Incorporate More Cinnamon into Your Diet
Adding cinnamon to your routine is easy and delicious! Here are some ideas:
- In Coffee or Tea – Stir a dash of cinnamon into your morning coffee or chai for a natural energy boost.
- Smoothies – Blend with bananas and nut butter for a nourishing drink.
- Breakfast Bowls – Sprinkle over oatmeal, Greek yogurt, or chia pudding for a metabolism-friendly start to the day.
- Homemade Snacks – Use it in energy balls, granola, or baked goods for added health benefits.
- Savory Dishes – Add cinnamon to curries, roasted vegetables, or spice rubs for an unexpected depth of flavor.
Now, let’s put this super spice to work in a delicious, healthy baked recipe!
