Cinnamon Glycemic Index
Cinnamon has virtually no glycemic impact and research suggests it may help improve insulin sensitivity and blood sugar control.
Back to GI ChartOverview
Cinnamon is a fragrant spice made from the dried inner bark of Cinnamomum trees and is used worldwide in sweet and savory dishes, beverages, and traditional remedies. Ground cinnamon is usually consumed in small, teaspoon-level amounts sprinkled on oatmeal, fruit, coffee, yogurt, and baked goods or simmered into stews and curries. Despite its warm, sweet flavor, it contributes very little actual sugar or digestible carbohydrate, so typical servings have an extremely low glycemic index around 5 with essentially zero glycemic load. That means cinnamon itself has almost no direct impact on blood glucose when used as a seasoning. Interest in cinnamon is especially high among people with diabetes and prediabetes because several studies suggest it may improve insulin sensitivity and modestly lower fasting blood sugar when incorporated regularly into an overall healthy pattern. Understanding its GI, appropriate serving sizes, and safety limits helps you use cinnamon to enhance flavor and potentially support better blood sugar control without adding extra sugar.
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Nutrition Facts for Cinnamon
Per serving: 1 tsp (3g)
Macronutrients
Expanded Analysis
Digestion Rate
Cinnamon is consumed in very small quantities and contains mostly fibrous plant material and aromatic compounds rather than rapidly absorbed starch. When sprinkled on foods, it is digested alongside the carbohydrate source it flavors. The tiny amount of carbohydrate in a teaspoon of cinnamon is broken down slowly because much of it is bound in fiber. As a result, cinnamon itself contributes virtually no independent glucose rise, and the overall digestion rate of a meal is determined far more by the base food than by the spice.
Satiety Effects
Cinnamon has minimal calories, so its satiety effects come more from sensory impact than bulk. Its warm aroma and association with desserts and comfort foods can make high-fiber breakfasts or snacks feel more indulgent, which may improve satisfaction and reduce the desire to add sugar. When used on protein and fiber-rich meals, it can help those foods feel more rewarding and easier to stick with.
Energy Density
On a per-gram basis, cinnamon is moderately energy dense, but the amounts used are so small that its practical calorie contribution is tiny. A teaspoon provides roughly six calories, almost all of which are offset by the fiber and negligible glycemic load. This makes cinnamon an easy way to add flavor, perceived sweetness, and variety without meaningfully increasing energy intake, especially when it replaces sugary syrups or toppings.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Cinnamon Lovers
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The Science Behind the Glycemic Index
How GI Was Measured
Cinnamon is rarely tested as a standalone food using the classic glycemic index protocol because it is usually eaten in gram-level seasoning amounts rather than in portions containing 50 grams of available carbohydrate. The very low reported GI value of about 5 is derived from specialized testing of cinnamon dissolved or mixed with a carbohydrate source and from extrapolations in GI tables. In these studies, participants consume cinnamon-containing test meals and their two-hour blood glucose response is compared with an equivalent glucose reference drink (GI 100), confirming negligible additional glucose impact from the spice itself.
Why This Food Has This GI
Cinnamon’s extremely low GI is mainly a reflection of how little digestible carbohydrate is present in a realistic serving and how it is used. A teaspoon contains only a small amount of starch and sugar, buffered by fiber and a matrix of plant cell walls. It is normally dispersed over a much larger volume of other foods, so its carbohydrate is diluted further. Some research also suggests its polyphenols may improve insulin signaling and slow carbohydrate digestion, but this effect is modest compared with simply having very few carbs to begin with.
Factors Affecting GI
- Amount of cinnamon used relative to the carbohydrate-rich foods in the meal
- Whether it is combined with added sugar or used on unsweetened foods
- Form and dispersion in the dish, such as sticks for tea versus finely ground powder in baked goods
Blood Sugar Impact
Short-Term Effects
On its own, cinnamon has almost no immediate effect on blood glucose because it contributes so little digestible carbohydrate per serving. When sprinkled on oatmeal, yogurt, coffee, or fruit, the short-term blood sugar response you see on a meter or continuous glucose monitor is driven almost entirely by the underlying food, not the spice. However, cinnamon can influence how people season and perceive meals. Using it in place of sugar or syrups on breakfast foods can lower the overall glycemic load of the meal by reducing added sugars. Some small studies also suggest cinnamon may slightly blunt post-meal glucose excursions when incorporated regularly, but the effect size is modest and varies between individuals.
Long-Term Effects
Over weeks to months, regular cinnamon consumption in the range of about 1–6 grams per day has been associated in several trials with modest reductions in fasting blood glucose and, in some cases, small improvements in HbA1c. These benefits are not universal and depend strongly on overall diet, weight management, and medication adherence. Cinnamon should therefore be viewed as a supportive adjunct, not a replacement for established diabetes treatments or lifestyle changes such as carbohydrate control, physical activity, and adequate sleep.
Insulin Response
Because cinnamon itself contains very little carbohydrate, it triggers minimal direct insulin secretion when used in normal culinary amounts. Its interest in diabetes care comes from potential improvements in insulin sensitivity, not from stimulating large insulin surges. Experimental data suggest certain cinnamon polyphenols may enhance insulin receptor signaling and glucose uptake in cells, meaning the body can respond more efficiently to a given amount of insulin. In practice, any improvement is typically modest and should be interpreted as one small tool within a comprehensive management plan.
Second Meal Effect
Cinnamon is not a classic second-meal-effect food like lentils or oats, which deliver large amounts of fiber and resistant starch. Still, it may contribute indirectly. When cinnamon encourages people to choose higher-fiber breakfasts, such as oatmeal with fruit instead of sugary pastries, the improved first meal can lead to more stable glucose responses later in the day. Replacing sugar toppings with cinnamon also reduces overall glycemic load, which may support more even blood sugar patterns across subsequent meals.
Health Benefits
Cinnamon offers a combination of very low glycemic impact and potentially helpful bioactive compounds. Clinical studies suggest that regular use in gram-level doses can modestly lower fasting blood sugar and may improve certain markers of insulin sensitivity and lipid balance in people with type 2 diabetes or metabolic syndrome. It is also rich in antioxidants that help neutralize free radicals and may reduce low-grade inflammation. Because it is intensely flavored yet extremely low in calories, cinnamon is a practical tool for making healthy, higher-fiber meals more appealing without adding sugar.
May improve insulin sensitivity
Several randomized trials have found that cinnamon supplements in the range of 1–6 grams per day can modestly improve measures of insulin sensitivity, such as HOMA-IR, especially in people with impaired glucose tolerance or type 2 diabetes. This suggests cells respond more efficiently to insulin, helping glucose move from the bloodstream into tissues.
View StudyMay lower blood sugar
Meta-analyses indicate that cinnamon intake is associated with modest reductions in fasting blood glucose, often in the range of 10–20 mg/dL, although results are not consistent across all studies. Benefits appear more pronounced when cinnamon is added to an already structured diabetes regimen rather than used in isolation.
View StudyRich in antioxidants
Cinnamon contains a high concentration of polyphenolic compounds, including cinnamaldehyde and proanthocyanidins, which act as antioxidants. These compounds help reduce oxidative stress, a contributor to insulin resistance, endothelial dysfunction, and long-term complications of diabetes and cardiovascular disease.
View StudyAnti-inflammatory
Experimental models show that cinnamon extracts can downregulate inflammatory pathways, including NF-κB signaling and certain pro-inflammatory cytokines. While human data are more limited, this anti-inflammatory potential may contribute to better vascular health and metabolic outcomes when cinnamon is used as part of a diet emphasizing whole, minimally processed foods.
View StudyRisks & Precautions
Allergies
True cinnamon allergy is uncommon but can cause mouth or throat irritation, rash, or respiratory symptoms in sensitive individuals. People with known spice allergies should introduce cinnamon carefully and monitor for reactions.
Overconsumption
Cassia cinnamon, the most common supermarket type, contains coumarin, a compound that can stress the liver in high, chronic doses. Regularly consuming large spoonfuls or concentrated supplements may increase the risk of liver enzyme elevations and digestive discomfort, so moderation and medical guidance are important.
Medication Interactions
Cinnamon may have additive blood sugar-lowering effects when combined with insulin, sulfonylureas, or other glucose-lowering drugs, increasing the risk of hypoglycemia if doses are not adjusted. Cassia cinnamon’s coumarin content can potentially interact with warfarin or other anticoagulants, so people on these medications should be cautious with high intake or supplements.
Toxicity Warnings
The primary toxicity concern is coumarin in cassia cinnamon, which can be hepatotoxic at sustained high intakes. Choosing Ceylon ("true") cinnamon for regular use lowers this risk because it contains much less coumarin. As with all dried spices, improper storage can allow mold growth or contamination, so cinnamon should be purchased from reputable suppliers and kept dry and well sealed.
Special Populations
Pregnancy
Culinary amounts of cinnamon used in cooking and baking are generally considered safe in pregnancy, but high-dose supplements are not well studied and are best avoided unless specifically recommended by a healthcare professional.
Kidney Issues
There is limited direct evidence in chronic kidney disease, but high supplemental doses may add metabolic burden and interact with medications. Individuals with significant kidney impairment should discuss regular cinnamon supplementation with their nephrologist or dietitian.
Heart Conditions
Cinnamon used as a seasoning is unlikely to pose problems and may support heart-healthy eating patterns when it replaces sugar. However, concentrated extracts could interact with anticoagulant therapy or other heart medications, so patients with complex cardiac regimens should consult their clinicians before using supplements.
Who Should Limit It
People with existing liver disease, those taking warfarin or other anticoagulants, pregnant individuals considering high-dose supplements, and anyone with a confirmed cinnamon or spice allergy should limit intake and seek personalized medical advice before using cinnamon in medicinal quantities.
Portion Guidance
Recommended Serving
For most adults with diabetes, up to about one teaspoon (3g) of cinnamon per day, divided across meals as a seasoning, is a reasonable starting range with negligible glycemic load.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 1
- 100gGL: 4
Visual Examples
- A light sprinkle covering the surface of a bowl of oatmeal
- A thin dusting on top of a latte or cappuccino
- Roughly a level teaspoon mounded in the center of your palm
Frequency of Consumption
Cinnamon can be enjoyed daily in small culinary amounts, but relying on large spoonfuls or strong supplements long term is not recommended without medical supervision, particularly when using cassia cinnamon.
Impact of Preparation
Raw
Ground cinnamon added at the table or stirred into cooled foods maintains its aromatic oils and polyphenols. Because the spice itself contributes negligible carbohydrates, serving it raw has no meaningful effect on glycemic index beyond how it influences the foods it flavors.
Cooked
When simmered in porridge, stews, or curries, cinnamon gradually infuses flavor throughout the dish. Heat drives off some volatile aroma compounds but does not materially change its minimal glycemic impact. The GI of the finished dish still depends mainly on the grains, sugars, or starches used.
Roasted
Cinnamon used in baked goods or roasted nuts is exposed to higher dry heat, which can darken flavors and slightly alter its aromatic profile. In cinnamon rolls or spiced cakes, the refined flour and sugar dominate GI and GL. The presence of cinnamon does not offset the high glycemic nature of those recipes.
Fried
Cinnamon often appears in coatings for fried doughs or churros, usually combined with sugar. In these cases, deep frying and added sugar substantially increase calories and glycemic impact, while cinnamon mainly contributes flavor. Its small quantity does not meaningfully moderate the glucose response of such foods.
Boiled
Cinnamon sticks or ground cinnamon steeped in hot water create tea with negligible calories and glycemic load.
Processed
Commercial cinnamon products include capsules, standardized extracts, teas, and cinnamon‑sugar blends. Capsules and extracts deliver concentrated polyphenols with little or no carbohydrate, but dosing consistency, coumarin content, and drug interactions become more relevant at supplemental levels. Choose Ceylon ("true") cinnamon extracts if using regularly, and follow labeled dosages; higher intakes warrant discussion with a clinician, especially with anticoagulants or glucose‑lowering drugs. Cinnamon‑sugar blends and ready‑to‑eat products (like toppings and cereals) often contain 50% or more sugar, dramatically increasing glycemic load despite the spice’s presence. These should be used sparingly or replaced with plain cinnamon plus non‑sugar flavorings. Overall, processed forms either remove carbs (extracts) or add them (blends), so read labels closely.
Storage Effect on GI
Proper storage in an airtight container away from heat and light helps preserve flavor and antioxidant compounds but does not change cinnamon’s inherently low glycemic impact. The main concern with poor storage is loss of potency or potential contamination, not changes in GI or GL.
Cooking Effect on Nutrients
Prolonged heating can reduce some volatile oils and slightly diminish antioxidant activity, but many of cinnamon’s polyphenols are relatively heat stable. In everyday cooking, these changes are small. From a blood sugar perspective, the bigger determinant of healthfulness is how much sugar, refined flour, or fat accompanies the spice in the recipe.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Unsweetened or lightly sweetened oatmeal or other whole-grain porridge
- Plain Greek yogurt with nuts and a small portion of fruit
- Black coffee, herbal tea, or warm milk alternatives without added sugar
- Baked or stewed apples and pears prepared without sugary syrups
Pairing cinnamon with high-fiber, modest-carbohydrate foods such as oatmeal, yogurt, and stewed fruit enhances sweetness and satisfaction without relying on added sugar. This helps lower the overall glycemic load of breakfasts and snacks. The spice makes naturally sweet foods taste more dessert-like, which can make it easier to choose lower-GI options instead of pastries or sugary cereals.
Meal Timing Tips
Cinnamon is most commonly used at breakfast or in evening snacks, where it can make whole-grain or protein-rich dishes feel more comforting. Using it early in the day on balanced meals may help reduce cravings for sweet foods later. People sensitive to reflux may prefer to avoid very spicy, heavily cinnamon-flavored drinks right before lying down.
Best Ways to Reduce GI Impact
- Use cinnamon instead of sugar or syrups on oatmeal, yogurt, and coffee drinks
- Choose Ceylon cinnamon for regular use and keep portions around one teaspoon per day
- Combine cinnamon with nuts or seeds on fruit to add fat and fiber to the snack
- Blend a small amount of cinnamon into smoothies sweetened mainly with whole fruit
Culinary Uses
Common Uses
Baking, spicing hot drinks, seasoning stewed fruits, flavoring breakfast cereals, and adding warmth to savory dishes such as curries or tagines.
Simple Preparation Ideas
- Stir half a teaspoon of cinnamon into warm oatmeal with sliced apple.
- Dust cinnamon over plain Greek yogurt with a few nuts or seeds.
- Add a pinch of cinnamon to black coffee or chai-style tea instead of flavored syrups.
- Sprinkle cinnamon on baked apple or pear halves for a simple dessert.
Recipe Ideas
- Cinnamon-spiced overnight oats with chia and berries
- Baked cinnamon apples with walnuts and Greek yogurt
- Roasted carrots or sweet potatoes with cinnamon and olive oil
Substitution Tips
Use cinnamon to replace part of the sugar in recipes where aroma and perceived sweetness are important, such as muffins or granola. Swap sugary cereal toppings like brown sugar for cinnamon mixed with a few chopped nuts. When using cinnamon frequently, choose Ceylon cinnamon for a milder flavor and lower coumarin content.
Diet Suitability
Diabetes
Highly suitable as a flavoring because it has near-zero glycemic load and may modestly support insulin sensitivity when used regularly alongside standard diabetes care.
Keto
Fits well into ketogenic diets, as normal seasoning amounts contribute negligible net carbohydrates, but watch for added sugars in cinnamon-flavored products.
Low-Carb
Very suitable; it adds aroma and sweetness without meaningful carbohydrate, helping low-carb meals feel more varied and satisfying.
Low-GI
Ideal as a low-GI seasoning, especially when it replaces high-GI toppings like sugar or syrups on breakfast foods and desserts.
Weight Loss
Useful for weight management because it adds flavor at almost no calorie cost and can make high-fiber, lower-calorie meals more appealing, though it does not directly burn fat or replace the need for calorie control.
Heart-Healthy
Compatible with heart-healthy patterns such as DASH or Mediterranean-style diets, particularly when cinnamon encourages replacing sugary sauces and desserts with fruit-based or whole-grain options.
Plant-Based
Naturally plant-based and a staple in many vegetarian and vegan recipes, cinnamon helps enhance the flavor of legumes, grains, and plant-based breakfast dishes without relying on animal products or added sugars.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Nutmeg or allspice for similar warming flavor with negligible carbs
- Ground ginger in teas, stir-fries, or baked goods without added sugar
- Cardamom pods or ground cardamom in coffee, porridges, and curries
Foods Replaced by This
- Sugar or honey sprinkled on hot cereals or yogurt
- Cinnamon sugar mixtures used on toast or pastries
- Flavored coffee syrups high in sugar
- Dessert sauces such as caramel or butterscotch used purely for sweetness
Budget-Friendly Options
- Store-brand ground cassia cinnamon purchased in larger containers
- Buying cinnamon sticks in bulk and grinding small amounts at home
- Using a small pinch of cinnamon instead of more expensive dessert toppings
Allergy-Safe Alternatives
- Pure vanilla extract to add aroma without spice allergens
- Cocoa powder used in small amounts for chocolate-like flavor
- Citrus zest, such as orange or lemon, to brighten dishes without cinnamon
Research Library
Cinnamon improves glucose and lipids of people with type 2 diabetes
clinical trial
In adults with type 2 diabetes, 1–6 grams of cinnamon per day for 40 days reduced fasting blood glucose, triglycerides, LDL cholesterol, and total cholesterol compared with placebo.
View SourceCinnamon use in type 2 diabetes: an updated systematic review and meta-analysis
meta-analysis
Across multiple randomized controlled trials, cinnamon supplementation produced modest but statistically significant reductions in fasting blood glucose, with more variable effects on HbA1c and lipids.
View SourceCinnamon extract improves insulin sensitivity and modulates signaling pathways
experimental study
Experimental work shows that cinnamon-derived polyphenols can enhance insulin receptor phosphorylation and glucose uptake in cell and animal models, supporting a mechanistic basis for improved insulin sensitivity.
View SourceAntioxidant properties of cinnamon and selected culinary spices
laboratory analysis
Cinnamon demonstrates high antioxidant capacity compared with many other spices, due to its rich polyphenolic content, which may contribute to reduced oxidative stress in metabolic diseases.
View SourceMaster Your Metabolic Health
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Cinnamon and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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