Cinnamon: The Sweet Blood Sugar Fix

Cinnamon, a spice derived from the inner bark of trees from the Cinnamomum genus, has been treasured for centuries not only for its warm, sweet flavor but also for its potential health benefits. While often associated with holiday treats and comforting beverages, research suggests that cinnamon may offer significant help in managing blood sugar levels. This makes it a topic of interest for individuals looking for natural ways to support their metabolic health. In this article, we will explore the science behind cinnamon's impact on blood sugar, how to incorporate it into your diet, and what precautions you should consider.

The Science Behind Cinnamon and Blood Sugar

The primary reason cinnamon is garnering attention in the realm of blood sugar management is its effect on insulin sensitivity. Insulin is a hormone crucial for regulating blood glucose levels by allowing cells to absorb glucose from the bloodstream for energy. In individuals with insulin resistance, cells do not respond effectively to insulin, causing glucose to build up in the blood – a key characteristic of type 2 diabetes.

Here’s how cinnamon is believed to help:

• Improved Insulin Sensitivity: Studies indicate that cinnamon compounds can mimic insulin’s action, helping to facilitate glucose uptake by cells and potentially improving overall insulin function.
• Slowing Carbohydrate Breakdown: Some research suggests cinnamon may slow down the activity of certain digestive enzymes responsible for breaking down carbohydrates into glucose. This can help moderate post-meal blood sugar spikes.

• Antioxidant Properties: Cinnamon is rich in antioxidants, which can help protect cells from damage and contribute to overall metabolic health.

  Let's take a look at some key findings from studies in this area.

  Study	Findings
  Diabetes Care, 2003	In individuals with type 2 diabetes, as little as 1 to 6 grams of cinnamon daily reduced blood glucose, triglycerides, and cholesterol levels.
  Journal of Nutrition, 2007	Cinnamaldehyde, a major compound in cinnamon, significantly enhances glucose uptake and metabolism.
  American Journal of Clinical Nutrition, 2012	Cinnamon best exercise to control blood sugar supplementation led to a statistically significant reduction in fasting blood glucose.

  It's important to note that while these studies suggest promising results, cinnamon should not replace medical treatments, especially for individuals already diagnosed with diabetes. Further research is required to solidify these findings.

Incorporating Cinnamon into Your Diet

Adding cinnamon to your diet is quite easy and can be surprisingly versatile. Here are several methods for incorporating this beneficial spice into your daily routine:

1. In Beverages:

   • Tea: Sprinkle ground cinnamon into your black, green, or herbal tea. Cinnamon sticks can also be added while steeping for a richer flavor.
   • Coffee: Add a dash of cinnamon powder directly to your coffee grounds before brewing, or stir some into your mug.
   • Smoothies: Blend cinnamon powder into your morning smoothie alongside fruits, vegetables, and protein sources.

2. In Foods:

   • Oatmeal and Cereals: Sprinkle cinnamon on top of your morning oats or cereals.
   • Baking: Cinnamon is a key ingredient in many baked goods, so incorporating it into healthy recipes like muffins, cookies, and breads is a tasty option.
   • Roasted Vegetables: Cinnamon pairs beautifully with roasted vegetables like sweet potatoes, carrots, and butternut squash.
   • Soups and Stews: Add a touch of cinnamon to savory dishes like lentil soups or stews for a warming flavor note.
   • Yogurt: Mix cinnamon into Greek yogurt with a bit of honey or fresh fruit.

3. Supplement Form:

   • Capsules: For those who prefer a more standardized and direct intake, cinnamon supplements in capsule form are available. Always consult with a healthcare professional before starting any supplement regimen.

Specific Serving Guidelines:

• Ground Cinnamon: Generally, 1/2 to 1 teaspoon of ground cinnamon per day can provide health benefits for most adults. This is a typical daily amount for research purposes and appears well-tolerated.
• Cinnamon Sticks: A small 1-2 inch cinnamon stick can be used in beverages or stews for flavor enhancement.
• Supplements: Dosage of supplements may vary and must be prescribed and supervised by a health care professional.

It is recommended to start with a smaller amount of cinnamon and gradually increase to monitor your tolerance and observe any changes in your health condition. Always what is normal a1c blood sugar level choose high-quality organic cinnamon whenever possible.

Safety Considerations and Precautions

While generally safe, there are some essential precautions to keep in mind when consuming cinnamon:

1. Type of Cinnamon:
   • Cassia Cinnamon: The most common type, contains coumarin, which can be harmful in high doses, potentially causing liver damage, especially in sensitive individuals. If you frequently consume large quantities, it may be more beneficial to use Ceylon.
   • Ceylon Cinnamon: Considered "true" cinnamon, has significantly lower coumarin content. Choose this variety if you intend to use cinnamon more regularly.
2. Allergic Reactions: Some people may experience an allergic reaction to cinnamon, which can manifest as skin irritation, digestive issues, or more severe allergic symptoms. Discontinue use if you develop signs of an allergy and seek medical attention if necessary.
3. Medication Interactions: Cinnamon may interact with certain medications, including those used to manage diabetes or blood clotting. Always discuss adding cinnamon to your diet with your physician, particularly if you are on prescription drugs.
4. Pregnancy: If you are pregnant or breastfeeding, consult with a healthcare provider before incorporating cinnamon into your diet beyond usual culinary amounts, as some compounds in it might pose certain risks.
5. Monitoring of Blood Glucose: For people with diabetes, regular and consistent monitoring of blood glucose levels is important and cinnamon should never be a replacement for prescribed medication. If you want to explore using cinnamon in the context of diabetes, it is very important to consult with your physician beforehand.

Potential Side Effects:

• Mouth Irritation: Excessively using cinnamon in food may lead to irritation inside the mouth in certain individuals.
• Skin Irritation: Some people can develop contact dermatitis after contact with cinnamon and develop rashes.
• Digestive Issues: Though often helpful with digestion, in excess it can sometimes trigger nausea, vomiting or diarrhea.

Cinnamon: A Promising Addition to a Healthy Lifestyle

Cinnamon has shown promise in aiding blood sugar regulation due to its ability to potentially increase insulin sensitivity, slow carbohydrate breakdown, and provide beneficial antioxidant support. The evidence suggests that the incorporation of cinnamon into one's dietary habits can have beneficial outcomes and improve health markers, although studies should continue in order to provide more comprehensive and robust scientific conclusions.

It is important to use the spice mindfully. Choose the correct form (Ceylon) to avoid negative side effects of too much coumarin, monitor intake amounts, and discuss the inclusion of cinnamon with a is 137 blood sugar high health care professional, particularly if you have any underlying health condition or if you are taking medications that might interact negatively with the active ingredients of this delicious and useful spice. By incorporating this tasty spice into your diet mindfully, cinnamon could offer a useful and easy-to-implement addition to an already health conscious lifestyle.

If your high blood sugars aren’t coming down to normal while on keto and intermittent fasting, here are some steps you can take to lower it. Take Dr. Berg’s Health Evaluation Quiz: Timestamps: 0:00 How to lower stubbornly high blood sugars when you’re on keto 0:30 Re-evaluate to see if you’re doing everything correctly 1:40 The fewer meals you consume, the better you can heal insulin resistance 2:12 Focus on improving the weak link in your health Are you on keto and intermittent fasting, and still your high blood sugars won’t come down to normal? Let’s talk about that. It probably means you have severe insulin resistance that’s been there a long time. Your insulin is too high, and your cells have a problem absorbing it, keeping your sugars high. There are several steps you can take to bring down your high blood sugars: Re-evaluate to make sure you’re doing everything correctly. Are you consuming protein, carbs, and fats correctly? Are you eating enough vegetables? Try dropping the amount of carbohydrates you consume. If you’re consuming 50 grams per day, lower it to 20. If you’re consuming 20, lower it to 10 grams per day. There are many sources of hidden carbs, so be aware you may be consuming more than you realize. Decrease the frequency of your meals. Shorten your eating window. The fewer meals you consume, the better your insulin resistance will get. Add nutrients, especially B vitamins from nutritional yeast and potassium from electrolytes. As well, you can add zinc and chromium. Exercise will also help improve insulin resistance. Focus on the weak link in your health. Look at the issues you have with your health and your body. Which one is the most significant? Focus on improving that, and you could improve your insulin resistance. If you have insomnia, take action to improve your sleep. If you’re under stress, reduce your stress. Finally, you may need to simply give it more time on keto and intermittent fasting to bring down your stubbornly high blood sugars. Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: Anchor: TikTok: DR. BERG'S SHOP: ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching! Now you know several ways to bring down your high blood sugars while you’re on keto and intermittent fasting.