Why Cinnamon Is So Good for You—and How to Eat More of This Cozy Spice

It's more than just a cozy spice for oatmeal or baked goods. Fans will be happy to hear that cinnamon has been studied for its potential effects on blood sugar, inflammation, and overall wellness. While the research into the health benefits of cinnamon is promising, experts stress that, like all healthy foods, it’s best viewed as a supportive ingredient, not a miracle cure, and as an ingredient that can help enhance your diet. Here’s what you need to know.

What the Research Says About The Benefits of Cinnamon

Blood Sugar Support

Cinnamon has long been associated with blood sugar control, and research suggests that it may offer a benefit. “Cinnamon helps blood sugar; it’s not just hype, but the effect is modest,” says Dawn Jackson Blatner, RDN, CSSD. Studies show that people with elevated blood sugar sometimes see small drops in fasting glucose and A1C when they consistently consume cinnamon, particularly in doses of about 1–6 grams (roughly ½ to 2 teaspoons) a day.

Maya Feller, MS, RD, CDN, notes that the evidence is mixed. Cinnamon may help blunt post-meal blood sugar spikes, but it should be thought of as one piece of a larger nutrition picture, she says.

Antioxidants and Anti-Inflammatory Compounds

Cinnamon is rich in phytochemicals, including cinnamaldehyde, catechins, proanthocyanidins, and flavones. These compounds give the spice its distinctive aroma while also contributing antioxidant and anti-inflammatory properties. Scientists have found that cinnamon supports insulin receptors, improves glucose transport, and reduces inflammation, according to Blatner.

Feller adds that while cinnamon is indeed rich in flavonoids, the challenge is quantity: “For most people, it’s a dash, not a tablespoon. In a dash, there isn’t enough to truly impact your health.”

The Takeaway

Cinnamon may not be a cure-all, but when added regularly to a mindful diet, it can provide a flavorful way to support healthy blood sugar, add antioxidants, and reduce the need for added sugar. Blatner puts it this way: “Cinnamon is not a magic bullet, but it’s an easy and tasty way to get benefits when added to a balanced diet.”

Cassia vs. Ceylon: Does the Type of Cinamon Matter?

Yes, the type of cinnamon you eat matters, say both experts. Cassia is the most common and affordable variety; it comes from several Cinnamomum species, mainly Cinnamomum cassia, Cinnamomum burmannii (Indonesian cassia), and Cinnamomum loureiroi (Saigon or Vietnamese cassia). Ceylon cinnamon, often called “true cinnamon," comes from the bark of the Cinnamomum verum tree and is less widely available.

Both types appear to have similar effects on blood sugar, but Cassia contains more coumarin, a compound that in high doses may affect liver health. For anyone using a teaspoon or more per day, Blatner recommends choosing Ceylon cinnamon since it’s lower in coumarin. Feller also points out that sourcing is important, noting that authenticity and quality vary across brands.

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7 Ways to Eat More Cinnamon

Cinnamon’s versatility makes it easy to sprinkle into both sweet and savory dishes (and if a smattering of cinnamon enhances your enjoyment of a nutritious food, all the better). Here are some creative suggestions for working it into your routine:

• Morning boost: Stir into coffee or tea instead of sugar, or blend into smoothies. Blatner suggests a banana-peanut butter-cinnamon combo for a “PB-snickerdoodle” flavor.
• Snack time: Mix into Greek yogurt, chia pudding, or cottage cheese and use as a dip for apple or pear slices.
• Vegetables with warmth: Toss roasted carrots, sweet potatoes, or squash with cinnamon, olive oil, and sea salt.
• Savory cooking: Add to chili, curries, jerk seasoning, or meat rubs. “Around the world, you’ll see people using cinnamon in interesting ways,” says Feller, pointing out that the spice can bring balance and depth to savory dishes, particularly ones inspired by the cuisines of China, India, and Southeast Asia.
• Beverages: Steep cinnamon sticks in hot water for tea, or add them to cider and hot chocolate.
• Baking and grains: Mix the spice into pancake or waffle batter, overnight oats, or even flatbread dough.
• Sweet satisfaction: Blatner notes that cinnamon can activate sweet taste receptors, helping food taste sweeter without extra sugar—a useful trick if you’re trying to cut back on sweeteners.