Cinnamon and Sugar Cravings: What the Evidence Says
Cinnamon is often said to tame a sweet tooth, but the research does not back that up. Here is what is known, why the type of cinnamon matters, and a gentle way to enjoy its sweet flavor.
When an afternoon sugar craving hits, many people reach for cinnamon. A sprinkle on yogurt or a warm cinnamon tea tastes sweet without being sweet, and online advice often claims cinnamon can stop cravings altogether.
That claim goes well beyond the evidence. This article explains what research has and has not found, why the common cassia type of cinnamon needs some care, and how to use cinnamon as a simple, flavorful habit rather than a cure for cravings.
Why people link cinnamon to cravings
Cinnamon has a warm, naturally sweet smell and taste. Adding it to food or drinks can make them feel more like a treat, even with little or no sugar. That alone is a good reason to use it.
The bigger claim comes from research on blood sugar. Cinnamon is widely promoted for diabetes and weight loss, and the idea is that steadier blood sugar might mean fewer cravings. But that chain of reasoning has not been proven.
Ceylon Cinnamon Tea
You need
- Ceylon cinnamon stick, about 8 cm (3 inches)1
- water300 ml (1 1/4 cups)
- thin strip of orange peel, optional1
Method
- Break the cinnamon stick in half and put it in a small pan with the water and orange peel, if using.
- Bring to a boil, then lower the heat and simmer gently for 10 minutes.
- Turn off the heat and let it stand for a few minutes to deepen the flavor.
- Strain into a mug and let it cool to a comfortable sipping temperature.
- Sip it slowly in place of a sweet drink, with no sugar added.
Tips
- Check the label for Ceylon or Cinnamomum verum. If it just says cinnamon, it is very likely cassia.
- For a creamier treat, warm the finished tea with a splash of milk.
- A small pinch of ground cinnamon on yogurt, oatmeal or fruit gives the same sweet aroma with little effort.
What the evidence says
NCCIH, part of the US National Institutes of Health, says it is unclear whether cinnamon is helpful for diabetes or weight loss. Many studies are hard to interpret because they often do not say which type of cinnamon or which part of the plant was tested.
Memorial Sloan Kettering Cancer Center describes the results for diabetes markers as mixed and says larger, well-designed trials are needed. Neither source reports evidence that cinnamon reduces sugar cravings.
So the honest answer is that there is no good evidence cinnamon curbs cravings. Its real value is flavor. Using it in place of some of the sugar in your drinks and snacks is a reasonable kitchen habit. It is not a treatment for diabetes and should never replace your medicines or care plan.
Cassia, Ceylon and coumarin
There are two main kinds of cinnamon. NCCIH notes that cassia is the most common type sold in North America, while Ceylon, or true cinnamon, grows mainly in Sri Lanka. Cassia sticks tend to be thick and hard. Ceylon sticks are thinner and made of many soft, papery layers.
Cassia contains a natural compound called coumarin. Memorial Sloan Kettering warns that some cinnamon products contain high levels of coumarin, which can cause liver damage. NCCIH says long-term use of cassia could be a problem for sensitive people, such as those with liver disease. Ceylon cinnamon may contain only a trace.
NCCIH also says cinnamon is likely safe in the amounts usually used to flavor food. If you plan to use cinnamon every day, especially in larger amounts, choose Ceylon and keep the amounts modest.
Questions people ask
Does cinnamon stop sugar cravings?
There is no good evidence that it does. It can make food and drinks taste sweeter without sugar, which some people find helpful.
How much cinnamon is safe each day?
NCCIH says normal food amounts are likely safe. If you use it daily, choose Ceylon cinnamon and keep to modest amounts, especially if you have liver problems.
Can cinnamon replace my diabetes medicine?
No. The evidence for cinnamon in diabetes is unclear. Keep taking your medicines and talk to your doctor before adding cinnamon in large amounts.
Sources
- Cinnamon: Usefulness and Safety — NCCIH
- Cinnamon (About Herbs) — Memorial Sloan Kettering Cancer Center
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
