When I was studying to become a Nutritional Therapist, one of my final assignments was on cinnamon and its effects, so I thought I would share some insights with you, especially in regards to how it can help you stabilise blood sugar levels which is the cornerstone for weight loss; something I demonstrate during my Eat Better Feel Better online healthy eating programme.


The use of cinnamon in Diabetes type 2 has been long established with many scientific studies supporting its use to help regulate blood sugar levels. It is fascinating to think that this dried up, gnarly piece of tree bark can have such a powerful effect, and that the use of herbs and spices are often overlooked in clinical settings. This is the power of the science underpinning my work as a Nutritional Therapist where I help people regain control and balance over body system imbalances using natural solutions.

There are two main types of cinnamon; Ceylon and Cassia. The most common type likely to be found in your local supermarket is Cassia; also known as Chinese Cinnamon. Ceylon is sometimes referred to as “true cinnamon” which is grown in Sri Lanka. Each type come from a slightly different tree and we know a lot more about Cassia; maybe because it is easier to obtain.

Cinnamon has been shown to reduce some of the bad effects of eating high-fat foods when used as part of an overall healthy eating, weight loss plan. Its effect on blood glucose levels can also help your body ultimately lose weight.

Results from a clinical study published in the Diabetes Care journal in 2003 demonstrates that cassia cinnamon (cinnamon bark) improves blood glucose and cholesterol levels in people with type 2 diabetes. The study demonstrated that a daily intake of just 1, 3, or 6 grams was shown to reduce serum glucose, triglyceride, LDL (bad cholesterol) and total cholesterol after 40 days among 60 middle-aged diabetics. In addition, another 2007 study showed that 6g of cinnamon slows stomach emptying and significantly reduces hyperglycemia after meals without affecting satiety.
This is why cinnamon is used in many diabetic studies and why it is included in many weight loss supplements; because of its ability to stabilise blood sugar levels.


It is the anti-inflammatory and antibacterial properties of cinnamon that can provide additional help to those trying to lose weight by promoting blood sugar balance which can prevent snacking and overeating. Herbs and spices are powerful tools for us to use along our journey to help keep cravings at bay and to help fight inflammation.

It’s important to note that cinnamon alone will not lead to long-term weight loss. But, it might be beneficial to add cinnamon to your healthy diet to help you reach your weight loss goal.


One teaspoon of cinnamon contains 1.6 grams of fibre, which can help you reach your daily fibre goal and increase a feeling of fullness at meals. This is a really important factor considering many of us simply don’t get enough fibre in our diets which was the reason I created my Good Gut Point system.

Cinnamon used in diabetic studies was shown to slow the release of sugar from food in the stomach into the bloodstream, this delayed response results in a longer feeling of satiety and prevents a drop in blood sugar which can sometimes lead to sugar cravings.

Adding cinnamon to smoothies, hot drinks, porridge, sprinkled over fruit might be something worth adding. I often add cinnamon to hot water along with sliced ginger and lemon for a lovely, warming drink between meals and sprinkle over porridge at breakfast. The added benefit of cinnamon is its ability to trick our brain into thinking a food tastes sweet which means we need less sugar

To find out more about how and what to eat in a realistic way that can help you lose weight why not join my next online group “Eat Better Feel Better”

You can also work with me on a one to one basis to get a more bespoke and tailored plan of action to help you hit your health goals head on! I am friendly and approachable and overall always take a realistic approach and happy to offer you a free 15 minute discovery call to see how I can help you.

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