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Thursday, April 16, 2026

The spice that imitates insulin

Today’s Ingredients

I put cinnamon on everything. Coffee, yogurt, ice cream, roasted sweet potatoes — if it doesn’t move, it gets a dusting. I always assumed I just liked the taste, but it turns out my body might be telling me something. Research links cinnamon to real, measurable effects on blood sugar, insulin resistance, and even oral health.

Let’s find out how much you actually need, and why the type of cinnamon you buy matters more than you’d think.

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Food to enjoy: Cinnamon oatmeal with fresh fruit, almonds, and chia seeds

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Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline

Written by Tim Snaith
April 16, 2026 • 3 min read

FRESH FINDINGS

More than just a pretty spice

Cinnamon might be the most underrated ingredient in your kitchen. The compound that gives it that warm, distinctive flavor — cinnamaldehyde — also makes it interesting to researchers. And the benefits go well beyond taste.

💥 It’s loaded with antioxidants: A 2020 research review found that cinnamon supplementation measurably boosted the body’s antioxidant defenses. That’s relevant here because oxidative stress is closely linked to chronic conditions, including type 2 diabetes.

🧁 It works on blood sugar from multiple angles: Cinnamon appears to mimic insulin, helping move sugar out of your bloodstream and into cells where it can be used for energy. It also appears to make your existing insulin work more efficiently.

In one randomized, placebo-controlled trial, 80 women with PCOS (a condition closely tied to insulin resistance) took 1.5 grams of cinnamon daily for 12 weeks. The cinnamon group saw significant drops in fasting insulin and insulin resistance scores. The placebo group did not.

On top of that, cinnamon interferes with the digestive enzymes that break down carbs, slowing the rate at which glucose hits your bloodstream after a meal.

A 2019 systematic review of studies in people with type 2 diabetes and prediabetes found that cinnamon significantly reduced fasting blood sugar and insulin resistance. Some research shows it can also lower hemoglobin A1c by an average of 0.10%. The effective dose in most studies was around 2 grams a day, or just under a 1/2 teaspoon.

⚠️ Not all cinnamon is the same, though: Most supermarket cinnamon is the cassia variety, which contains roughly 250 times more coumarin than Ceylon cinnamon, also known as “true” cinnamon.

Coumarin is a naturally occurring compound that, in regular or high doses, can stress the liver. If you’re using cinnamon daily for blood sugar support, Ceylon is the safer pick. It's pricier and harder to find (try health food stores or online), but it gives you the benefits without the risk to your liver. Stick to 0.5 to 1 gram of the cassia variety per day, or go higher with Ceylon if your doctor agrees.

😁 It may be good for your teeth: Laboratory studies have found that cinnamon bark oil is effective against Streptococcus mutans, a leading cause of cavities, and can block the formation of Candida biofilm on teeth and dental appliances. Early research has even tested a cinnamon-based toothpaste that reduced harmful oral bacteria. However, you shouldn’t expect any improvement in oral health from consuming the spice in food.

On this evidence, it might be worth dusting off that forgotten jar of ground cinnamon at the back of your cupboard, checking the “use by” date, and adding a little spice to your day. Science says cinnamon deserves a spot in your diet.

RECIPE PICK
Keto Cinnamon Almond Cookies
The perfect low carb cookie for almond and cinnamon lovers.
GET THE RECIPE →

the takeout

What we’re digesting

🧠 9 ways to feel more in control with tardive dyskinesia. Practical strategies for managing involuntary movements day to day.

🥦 What vegetables can you eat with ulcerative colitis? Plus, how to cook them.

😮 Mouth taping for sleep: does it actually work? The promise is better rest, but the evidence is lacking.

🖥️ We tried a standing desk you can floor-sit with, too. The quality surprised us.

Until next time,

Take care of yourself, and we’ll see
you again soon!

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extra cinnamon in my morning coffee.️

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