This Is How Cinnamon Actually Impacts Your Blood Sugar Levels, According to Dietitians

If you have diabetes, you know that maintaining stable blood sugar is a crucial part of caring for your health. When someone with diabetes doesn't properly manage their blood sugar levels, it can lead to nerve damage, eye disease and negatively impact the kidneys.

If you don't have diabetes, you may think that blood sugar levels aren't something you have to think about. But maintaining stable blood sugar is important for everyone and impacts both short-term and long-term health.

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"Maintaining proper blood sugar levels benefits everyone, not just those with diabetes. When your blood sugar swings up and down throughout the day, you feel it in numerous ways: the 2 p.m. crash, the ‘hangry' feelings before meals and brain fog. Stable blood sugar means more consistent energy, better focus and fewer of those urgent ‘I need to eat right now or I am going to pass out' moments,'" explains registered dietitian Maryann Walsh, RD.

Shaelyn Gurzick, RD, CDCES, a registered dietitian and diabetes educator at City of Hope Orange County in Irvine, California, also says that everyone can benefit from maintaining stable blood sugar. In addition to impacting mental health and energy levels, Gurzick tells Parade that when blood sugar is unsteady long-term it can impact blood vessel function, cause inflammation and increase the risk of cancer.

You already know that consuming sugar can cause blood sugar spikes, but what about cinnamon, a spice that's often used to add a comforting, sweet flavor to food? Keep reading to find out.

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How Cinnamon Impacts Blood Sugar

Even though cinnamon is often found in sweet baked goods, Walsh points out that swapping out sugar for cinnamon doesn't always work; cinnamon has a more subtle sweetness than sugar and tastes more warm, woodsy and a bit bitter.

There are different types of cinnamon, which taste slightly different from each other. Ceylon cinnamon is generally described as delicate and complex, while cassia cinnamon has a stronger, spicier flavor profile.

Even though cinnamon tastes different than sugar, both dietitians say it can be used to add flavor to foods like oatmeal and baked foods, or used in coffee. Walsh says that using cinnamon in foods and drinks like this to cut down on the amount of sugar used is a smart replacement in terms of blood sugar control. Gurzick says this too, adding that extracts like vanilla and almond extract can also be a helpful way to add perceived sweetness to foods that don't raise blood sugar.

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"Cinnamon, specifically Ceylon cinnamon, has been shown to support insulin sensitivity and slow gastric emptying, meaning sugar enters the bloodstream more gradually. While the research is promising, it's not definitive and you'd typically need to consume about half a teaspoon to one teaspoon daily to see any meaningful effect," Wash says.

While cinnamon can support insulin sensitivity, Gurzick emphasizes that it is not a replacement for diabetes medications. She adds that maintaining an overall diet that supports blood sugar stability is still important too.

Other Health Benefits of Cinnamon

Besides supporting blood sugar, both dietitians say that cinnamon is also good for heart health. Scientific research shows that consuming cinnamon regularly could help lower LDL cholesterol and reduce inflammation.

"All in all, it's a low-risk, high-flavor addition to your diet that is simple and accessible, and if it nudges blood sugar in the right direction, that's an added bonus," Walsh says.

Though cinnamon is generally considered low-risk and safe to consume, Walsh says that consuming large amounts of it (particularly Cassia cinnamon) can stress the liver. As with everything, it's best to consume cinnamon in moderation.

"Cinnamon is a complement to a healthy diet, not a one-size-fits-all solution for one," Walsh says.

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Other Tips for Managing Blood Sugar

Incorporating cinnamon into your meals (especially as a way to cut back on sugar) is a small, yet meaningful way to support blood sugar levels. But both dietitians emphasize that what matters most is what your overall diet looks like.

To keep blood sugar levels steady, Gurzick says to consume balanced meals that have protein, fiber and unsaturated fats. She recommends consuming complex carbohydrates (such as whole grains, legumes and starchy vegetables) instead of simple carbs (such as white bread, white rice and pastries).

Eating this way, Gurzick says, does more than support blood sugar levels. It also helps with satiety, helps to maintain energy levels and can be beneficial for weight management.

"It's also important to stay well hydrated and drink lots of water. This can help to keep blood sugars stable by allowing the kidneys to eliminate excess sugar through urine," Gurzick says.

In addition to what you eat, when you eat is also important. Walsh warns against skipping meals, which can cause blood sugar levels to plummet. Instead, she says to enjoy nutrient-balanced snacks between meals, such as an apple and almond butter or crackers and cheese.

As you can see, maintaining stable blood sugar doesn't just come down to one dietary habit or food. But using cinnamon as a way to cut back on sugar is one small, yet impactful way to support blood sugar. And, as a bonus, you'll be supporting your cholesterol levels too.

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Sources

• Hyperglycemia (High Blood Sugar). Cleveland Clinic.
• Maryann Walsh, RD, registered dietitian in Jupiter, Florida.
• Shaelyn Gurzick, RD, CDCES, registered dietitian and diabetes educator at City of Hope Orange County in Irvine, California.
• Chen, P., Sun, J. and Ford, P. (2014). Differentiation of Four Major Species of Cinnamon (C. burmannii, C. verum, cassia, and C. loureiroi) Using a Flow Injection Mass Spectrometic FIMS) Fingerprinting Method. Journal of Agricultural and Food Chemistry. 62(12):2516-2521.
• Qin, B., Panickar, K. S. and Anderson, R. A. (2010). Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes.Journal of Diabetes Science and Technology. 4(3):685-593.
• Mohammadabadi, T. and Jain, R. (2024). Cinnamon: a nutraceutical supplement for the cardiovascular system. Archives of Medical Science Atherosclerotic Diseases. doi: 10.5114/amsad/184245.

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This story was originally published June 12, 2026 at 10:50 AM.