9 Health Benefits of Cinnamon(Dalchini)

Reviewed By Dietitian Dt. SEEMA GOEL (Senior Dietitian, 25 Years of Experience) January 25, 2024

Last updated on September 26th, 2022


Cinnamon is a popular spice with a distinct taste and aroma. Cinnamon or dalchini is known as the best amongst spices and herbs because of its effective health benefits. Its medicinal usage has a wide range because of its anti-fungal, anti-bacterial, and anti-diabetic properties. Different varieties of this wonderful spice originate from India, China, Sri Lanka, Indonesia, Myanmar, and Southeast Asia.

What is Cinnamon?

Cinnamon or Dalchini is a bark derived from the Cinnamomum Verum tree. This bark contains a few compounds, including cinnamaldehyde, cinnamic acid, and cinnamate, that are responsible for its health benefits and aroma. It is mainly used in baking and desserts.

There are 2-types of Cinnamon:

Ceylon cinnamon & cassia cinnamon. Ceylon cinnamon is known as true cinnamon, a high-quality cinnamon with 50-63% (as per the National Institutes of Health) cinnamaldehyde. On the other hand, Cassia Cinnamon contains many coumarins that can be toxic in large quantities, so your best pick should be Ceylon cinnamon.

Nutritional Value of Cinnamon

Nutritional Value of Cinnamon

Cinnamon is full of nutrients, and even a tiny amount contains plenty of nutrients. One teaspoon of ground cinnamon contains:

According to the USDA, this table represents several nutrients and their amounts present in 100 g of Cinnamon:

Nutritional Value of Cinnamon
Nutrients (in 100 grams of Cinnamon) Its amount
Water 10.6 g
Calories 247 kcal
Carbs 80 g
Calcium 1000 mg
Iron 8.32 mg
Magnesium 60 mg
Phosphorus 64 mg
Potassium 431 mg
Vitamin A 15 µg
Magnesium 60 mg

Apart from these nutrients in significant amounts, it also contains various antioxidants that help reduce the risk of various health conditions like type 2 diabetes, cancer, or heart problems.

Also Read: Health Benefits of Almonds

Glycemic Index of Cinnamon

Cinnamon is considered one of the best sources for diabetic people in reducing increased blood sugar. The reason lies in its low glycemic index and low glycemic load. The glycemic index of dalchini is 5, considered low, whereas the glycemic load is 2.9. These mark it as a low GI & GL food.

Also Read: Is Beans Safe For Diabetics?

Health Benefits of Cinnamon

Health Benefits of Cinnamon

Anti-Diabetic Properties

Cinnamon is known as one of the best foods for diabetes because of its anti-diabetic properties. According to the Nutrition Journal, cinnamon can reduce insulin resistance, which is responsible for increased blood sugar levels in the bloodstream. It also has anti-inflammatory properties that can prevent or delay the development of type 2 diabetes. Dalchini can slow the absorption of glucose from the blood with the help of reducing digestive enzymes’ activity. All these properties of cinnamon make it the best option for diabetic people to reduce blood glucose levels and increase insulin sensitivity.

Anti-Inflammatory Properties

According to the NIH, cinnamon is one of the effective anti-inflammatory foods. It has many phytochemicals and flavonoids that help reduce inflammation and protect the body from cardiovascular diseases, cancer, and other cognitive conditions. This spice is loaded with polyphenols, a powerful oxidant that makes it a superfood. In addition, it also protects the body from free radicals and their negative impacts.

Since it works well with inflammation and swelling, it eases pains like muscle soreness, period cramps, age-borne pain, etc.

Also Read: Benefits of Coconut Water 

Good for Heart Health

According to Johns Hopkins Medicine, cinnamon helps to reduce multiple risk factors related to heart health. It improves various markers impacting the heart and protects it from numerous heart conditions. It helps reduce LDL bad cholesterol, high blood pressure, and triglycerides. These factors aid in preventing various heart diseases and promote heart health.

Cinnamon is essential in strengthening the heart tissues that prevent stroke and cardiac attack.

Also Read: Is Fish Good For Diabetics?

Good for Brain Health

Cinnamon health benefits include improved brain health. It has various compounds that help to prevent multiple neurodegenerative diseases like Alzheimer’s and Parkinson’s.

It improves motor function and neurotransmitter levels for the brain to function normally and reduces the risk of such brain conditions. However, more studies are needed to prove these benefits.

Also Read: Banana Good For Diabetics?

Anti-Cancer Properties

According to a study conducted by BMC Cancer, cinnamon can help prevent cancer by suppressing angiogenesis. Angiogenesis is the process where new blood vessels form in a tumour from pre-existing vessels and increase the growth of cancer cells. Cinnamon can reduce its function, thus preventing cancer.

Its antioxidant properties act as a detoxifying agent in the colon, thus preventing colon cancer. Although these studies were done on animals and in test tubes, they still promote cinnamon’s anti-cancer properties.

Also Read: Makhana Good For Diabetes?

A Good Antibiotic

Dalchini or cinnamon sticks are also known for their antibiotic, antifungal, antiviral and antibacterial properties. The Cinnamaldehyde compound found in dalchini has anti-bacterial, antiviral, and antifungal qualities that protect the body from various infections. It fights against various bacterial infections involving staphylococcus, Listeria, E. coli, salmonella, and candida.

This superfood also helps increase immunity by fighting various infections, thus promoting strong immunity. Its consumption also helps with tooth decay and bad breath.

Also Read: Best Fruits for Diabetics?

Good for Skin Health

According to the BMC Complementary Medicine and Therapies, it is also helpful in boosting skin health because of its antibiotic properties. It reduces many skin conditions like rashes, swelling, acne, irritation, redness, etc. Its essential oil also helps in improving skin health.

Also Read: Health Benefits of Beer

Natural Preservative

This is one distinct property of cinnamon. Cinnamon powder can act as a natural preserver because of its antibacterial and antioxidant qualities. It can keep food items preserved without any artificial or chemical preservatives.

Also Read: Apricots Good for Diabetes?

Substitute of Sugar

Cinnamon is naturally sweet, so you can use it as a sweetener and reduce the negative points of using sugar in many dishes. It’s sweet yet has low GI, GL, low carb, low calorie, and high nutrients. It acts as a perfect sweetener for diabetic people. It reduces sugar levels in the body without cutting sugar off. It can be used in tea, oatmeal, coffee, yoghurt, smoothies, etc.

Also Read: Are Sugar Free Biscuits Safe For Diabetics?

Ways to Consume Cinnamon

Since cinnamon is a superfood and promotes health in multiple ways, there are multiple ways to consume cinnamon in daily life.

Drink Cinnamon Water

Soak a 2-inch cinnamon stick overnight & drink it on an empty stomach.

Replace Sugar with Cinnamon

It’s a Natural sweetener so it can be used in all desserts like cake, pies, kheer, halwa & barfi.

  1. Drink Cinnamon tea or coffee
  2. Add Cinnamon To Your Oatmeal, breakfast, porridge
  3. Use in Indian curries
  4. Sprinkle cinnamon powder on a bowl of fruit salad
  5. Add it to smoothies & shakes
  6. Diabetic people can also use them as a pill

Side Effects of Cinnamon

Although an adequate quantity is good for health, it has some side effects. It can be harmful to people with liver conditions as it can worsen liver diseases.

According to diabetes.co.uk, cinnamon has anti-diabetic properties, but too much cinnamon can decrease blood glucose levels more. It also can trigger hypoglycemia, especially when taken with anti-diabetic medicines. Excess low sugar levels cause nausea, dizziness, fatigue, etc.

Some people can be allergic to cinnamon and show allergic reactions like skin allergies or stomach conditions, so make sure you are not allergic to it before consuming it.

Also Read: Can Diabetics Eat Sweet Corn?

Can Diabetics Eat Cinnamon?

As discussed above, cinnamon is a superfood for diabetic people because of its anti-inflammatory and antioxidant properties. According to the National Library of Medicine, it reduces insulin resistance and glucose absorption. It also reduces elevated blood sugar levels post-meal. That’s why having cinnamon after a meal or a carb diet can decrease the sugar levels in the body.

It is also a natural sweetener, so diabetic people can enjoy sugar without having actual sugar. It can substitute sugars in oatmeal, tea, coffee, etc.

3-6 grams of cinnamon daily is enough to avail of its benefits.

Do not take cinnamon continuously & take a break for a week or two after 6 weeks.

Cinnamon is not a magic stick that will show its effect right after you eat it. It takes at least 40 days to start showing its benefits.

Eating cinnamon is good for your health, but an excess amount can lower your blood sugar & make you feel dizzy, tired, or fainting.

Consult your doctor about the quantities if you are already on anti-diabetic medications.

So Increasing soluble fiber, exercising regularly, eating mindfully, and consuming cinnamon are some of the most effective ways to improve your insulin sensitivity.

Also Read: Multigrain Atta Good For Diabetics?


These health benefits of cinnamon, cinnamon powder, and cinnamon stick mean it is one of the best spices found in your kitchen. It reduces the risks of various health conditions like heart diseases, diabetes, neurodegenerative diseases, infections, and many more.

It can be termed a superfood because of its big basket of benefits. Furthermore, it is also one of the easiest spices to add to different delicacies. A simple cup of tea and coffee can contain this amazing food in your daily consumption.

Read More: Best Homepathic Medicines For Diabetes

FAQs (Frequently Asked Questions):

How much cinnamon is good to consume every day?

Cinnamon is abundant in many nutrients, including minerals, vitamins, and antioxidants. It is one of the best spices to add to your daily diet. Half a teaspoon of cinnamon is best consumed daily for better results. It helps lower blood sugar, improves digestion, elevates immunity, and strengthens the heart.

Which is the best cinnamon to consume?

Out of two cinnamon types, Ceylon cinnamon is considered the best one. It is free from coumarin and is very mild. It has more essential oils. People who use more cinnamon in their daily diet should use Ceylon as it has more positive results.

Is cinnamon good for diabetes?

Cinnamon is one of the foods or spices that is highly suggested for diabetes. It has multiple anti-diabetic properties like low GI, GL, low carbs, low calories, etc that reduce insulin resistance and help diabetic people to manage their sugar levels. It also delays the absorption of glucose from the food and keeps the levels maintained post-meals. It is also the best substitute for people with diabetes.

How does cinnamon help your health?

Cinnamon is a treasure of health benefits with its anti-inflammatory, anti-oxidant, anti-cancer, anti-diabetic, and antibiotic properties. These qualities help our body to reduce the risk of multiple chronic diseases and infections. It also boosts our immunity. This super spice lowers the risk of heart diseases, high blood sugars, brain conditions, various infections, cancer, and other chronic conditions.

Last Updated on by Dr. Damanjit Duggal 


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