Healthy Habits: Cinnamon
By Jennifer Wimmer
Cinnamon is more than a cozy holiday spice. It is an ancient remedy with modern research behind it. From blood sugar support to antimicrobial and anti-inflammatory activity, this fragrant bark continues to earn its place in the kitchen and the home medicine cabinet.
Cinnamon has been used therapeutically for millennia in China and India, especially for respiratory, digestive and circulatory challenges. There are two main varieties: Ceylon, Cinnamomum verum, often called “true cinnamon,” cultivated primarily in Sri Lanka and southern India, and cassia types grown in China and other parts of Asia.
Both types have health benefits, but cassia contains much higher levels of coumarin, a natural compound that can stress the liver in large or long‑term doses, especially in people with liver disease. Food‑level amounts are generally considered safe, but high‑dose cassia supplements (above about 6 grams a day over time) may increase the risk of liver injury and can interact with certain medications.
It remains one of the most studied spices for blood sugar support. Randomized controlled trials in people with prediabetes and type 2 diabetes have found that Ceylon cinnamon supplements in the range of 500 to 3,000 milligrams per day can help reduce fasting blood glucose and improve post-meal blood sugar control compared with placebo over 12 to 16 weeks. Some trials in people with metabolic syndrome also report improvements in markers such as body mass index, triglycerides, LDL cholesterol, and blood pressure.
Cinnamon can improve insulin signaling at the cellular level, helping the body move glucose from the bloodstream into cells more efficiently. Clinical trials show that supplementation can reduce inflammation and oxidative stress, both tied to metabolic and cardiovascular risk.
Traditional medicine has long used cinnamon to “warm” the body, stimulate circulation and support the cardiovascular system. Its circulation‐boosting effects help deliver more oxygen and nutrients to the brain. Studies indicate that cinnamon compounds may protect brain cells from oxidative stress and support memory and learning as well.
The essential oil and extracts show strong antibacterial and antifungal effects in laboratory studies, including activity against Candida species. When cinnamon is used in teas for swishing and gargling, and in foods, it can support oral health and help keep harmful microbes in check in the mouth and upper respiratory tract.
Cinnamon has been used therapeutically for millennia in China and India, especially for respiratory, digestive and circulatory challenges. There are two main varieties: Ceylon, Cinnamomum verum, often called “true cinnamon,” cultivated primarily in Sri Lanka and southern India, and cassia types grown in China and other parts of Asia.
Both types have health benefits, but cassia contains much higher levels of coumarin, a natural compound that can stress the liver in large or long‑term doses, especially in people with liver disease. Food‑level amounts are generally considered safe, but high‑dose cassia supplements (above about 6 grams a day over time) may increase the risk of liver injury and can interact with certain medications.
It remains one of the most studied spices for blood sugar support. Randomized controlled trials in people with prediabetes and type 2 diabetes have found that Ceylon cinnamon supplements in the range of 500 to 3,000 milligrams per day can help reduce fasting blood glucose and improve post-meal blood sugar control compared with placebo over 12 to 16 weeks. Some trials in people with metabolic syndrome also report improvements in markers such as body mass index, triglycerides, LDL cholesterol, and blood pressure.
Cinnamon can improve insulin signaling at the cellular level, helping the body move glucose from the bloodstream into cells more efficiently. Clinical trials show that supplementation can reduce inflammation and oxidative stress, both tied to metabolic and cardiovascular risk.
Traditional medicine has long used cinnamon to “warm” the body, stimulate circulation and support the cardiovascular system. Its circulation‐boosting effects help deliver more oxygen and nutrients to the brain. Studies indicate that cinnamon compounds may protect brain cells from oxidative stress and support memory and learning as well.
The essential oil and extracts show strong antibacterial and antifungal effects in laboratory studies, including activity against Candida species. When cinnamon is used in teas for swishing and gargling, and in foods, it can support oral health and help keep harmful microbes in check in the mouth and upper respiratory tract.
Diffuse a small amount of cinnamon oil, blended with other oils such as clove, rosemary, lemon, eucalyptus and lavender, in your home or office. It will freshen the air and create a comforting aromatherapeutic effect.
The spice is rich in antioxidant polyphenols. A meta‑analysis of randomized controlled trials concluded that cinnamon supplements may help reduce certain inflammatory markers and oxidative stress in adults, especially in those with metabolic disorders. This anti‑inflammatory effect likely contributes to cinnamon’s traditional use for easing aches, muscle soreness and general “chill” during cold weather.
For generations, it has been used as an effective home remedy to treat respiratory challenges, including coughs, colds and sore throats. Warm cinnamon tea can help loosen mucus, soothe irritated tissues and provide antimicrobial support, especially when combined with honey, which is itself a natural cough soother.
The spice is rich in antioxidant polyphenols. A meta‑analysis of randomized controlled trials concluded that cinnamon supplements may help reduce certain inflammatory markers and oxidative stress in adults, especially in those with metabolic disorders. This anti‑inflammatory effect likely contributes to cinnamon’s traditional use for easing aches, muscle soreness and general “chill” during cold weather.
For generations, it has been used as an effective home remedy to treat respiratory challenges, including coughs, colds and sore throats. Warm cinnamon tea can help loosen mucus, soothe irritated tissues and provide antimicrobial support, especially when combined with honey, which is itself a natural cough soother.
I recommend Frontier Co-op’s organic ground Ceylon cinnamon. It is fair trade-certified and available in bulk. The current price on their Amazon storefront is $0.92 per ounce for a 16-ounce bag. They also have organic Ceylon cinnamon sticks in bulk, and those are currently offered at $2.09 an ounce for a one-pound bag.
Cinnamon sore throat tea
Cinnamon sore throat tea
Steep 1 teaspoon of ground cinnamon or a cinnamon stick in a cup of hot water for 10 to 15 minutes, then add a spoonful of raw local honey and a squeeze of organic fresh lemon juice, sipping slowly to ease throat irritation and mild congestion.
Honey and cinnamon paste
Honey and cinnamon paste
Mix equal parts raw honey and ground cinnamon and take a small spoonful as needed to soothe coughs and support the immune system during cold season.
Cinnamon steam inhalation
Cinnamon steam inhalation
Add a cinnamon stick or a pinch of ground cinnamon to a bowl of hot water and throw in a few cloves as well, tent with a towel and breathe in the steam to help open nasal passages and reduce sinus pressure. Keep your eyes closed and stay a safe distance from the hot steam to avoid burns.
Because of its carminative and antispasmodic actions, it is an ally for achieving optimal digestion. The tea or just a pinch of cinnamon in warm water is often used to ease digestive challenges.
Add a bit of ground cinnamon or a few drops of cinnamon essential oil to a warm bath or to a foot bath to ease muscle soreness and improve blood flow. You can also add a cup of quality Epsom salts or sea salt, along with a cup of baking soda, for added pain relief and detoxing action. Cinnamon baths increase local circulation and help stiff or tired muscles relax.
Because cinnamon oil and even ground cinnamon can be irritating or cause allergic reactions on sensitive skin, particularly in higher concentrations, any topical use should include a carrier oil such as olive or coconut, and be done cautiously. A small patch test on the inner forearm in a diluted mixture is wise before using cinnamon soaks, oils or compresses more broadly, and these preparations should never be applied to broken skin.
Adding cinnamon to oatmeal, smoothies, yogurt, baked apples or roasted sweet potatoes, for example, can bring warmth and sweetness, allowing you to reduce added sugar while still feeling satisfied. It is a natural partner for other warming spices such as ginger, clove, cardamom and allspice, making it ideal in homemade chai tea, spiced herbal infusions and holiday baking.
Cinnamon roll recipe
This recipe offers a home‑style cinnamon roll with more wholesome ingredients than what most traditional recipes list, including almond and oat flours. Use organic products if you can, as well as real butter and coconut sugar. It is written for a single pan of rolls and can be doubled for a larger batch.
Ingredients for the dough: 1 cup fine almond flour, lightly packed, preferably organic, 1 cup oat flour (you can grind organic rolled oats in a blender), plus a little extra for rolling, 1 teaspoon baking powder, 1/4 teaspoon fine sea salt, 2 tablespoons coconut sugar, 1 teaspoon ground Ceylon cinnamon, 1 large egg, room temperature, 3 tablespoons melted organic butter (or ghee), slightly cooled, and 1/4 cup unsweetened almond milk (or other milk of choice), plus a splash more if needed for a soft dough.
Ingredients for the filling: 3 tablespoons softened organic butter, 1/4 cup coconut sugar, and 1 1/2 to 2 teaspoons ground Ceylon cinnamon, to taste.
Optional glaze: 1/3 cup organic powdered coconut sugar (or finely ground coconut sugar), 1 to 2 tablespoons warm almond milk or filtered water, and 1/2 teaspoon vanilla extract.
Directions: Heat oven to 350 degrees. Lightly butter an 8‑ or 9‑inch oven‑safe skillet or round baking dish. In a medium bowl, whisk almond flour, oat flour, baking powder, salt, coconut sugar and cinnamon. I recommend sifting the dry ingredients as well. In another bowl, whisk the egg, melted butter and almond milk. Stir wet ingredients into dry just until a soft dough forms; add a teaspoon or two more milk if crumbly.
Turn dough onto a piece of parchment lightly dusted with oat flour. Pat or gently roll into a rectangle about 1/4‑inch thick, roughly 8 by 10 inches. Spread softened butter over the surface. Stir coconut sugar and cinnamon for the filling and sprinkle evenly over the butter. Use the parchment to help roll the dough up tightly from the long side into a log. Slice into 8 to 10 rolls with a sharp knife, supporting the log gently with your hand so it doesn’t crumble. Arrange rolls cut‑side up in the prepared skillet. Bake 18 to 22 minutes, or until set and lightly golden at the edges.
For the glaze, whisk powdered coconut sugar, vanilla extract, and a small amount of almond milk, just enough to reach a good consistency for drizzling. Let rolls cool slightly, then glaze them and serve.
Merry Christmas!
Because of its carminative and antispasmodic actions, it is an ally for achieving optimal digestion. The tea or just a pinch of cinnamon in warm water is often used to ease digestive challenges.
Add a bit of ground cinnamon or a few drops of cinnamon essential oil to a warm bath or to a foot bath to ease muscle soreness and improve blood flow. You can also add a cup of quality Epsom salts or sea salt, along with a cup of baking soda, for added pain relief and detoxing action. Cinnamon baths increase local circulation and help stiff or tired muscles relax.
Because cinnamon oil and even ground cinnamon can be irritating or cause allergic reactions on sensitive skin, particularly in higher concentrations, any topical use should include a carrier oil such as olive or coconut, and be done cautiously. A small patch test on the inner forearm in a diluted mixture is wise before using cinnamon soaks, oils or compresses more broadly, and these preparations should never be applied to broken skin.
Adding cinnamon to oatmeal, smoothies, yogurt, baked apples or roasted sweet potatoes, for example, can bring warmth and sweetness, allowing you to reduce added sugar while still feeling satisfied. It is a natural partner for other warming spices such as ginger, clove, cardamom and allspice, making it ideal in homemade chai tea, spiced herbal infusions and holiday baking.
Cinnamon roll recipe
This recipe offers a home‑style cinnamon roll with more wholesome ingredients than what most traditional recipes list, including almond and oat flours. Use organic products if you can, as well as real butter and coconut sugar. It is written for a single pan of rolls and can be doubled for a larger batch.
Ingredients for the dough: 1 cup fine almond flour, lightly packed, preferably organic, 1 cup oat flour (you can grind organic rolled oats in a blender), plus a little extra for rolling, 1 teaspoon baking powder, 1/4 teaspoon fine sea salt, 2 tablespoons coconut sugar, 1 teaspoon ground Ceylon cinnamon, 1 large egg, room temperature, 3 tablespoons melted organic butter (or ghee), slightly cooled, and 1/4 cup unsweetened almond milk (or other milk of choice), plus a splash more if needed for a soft dough.
Ingredients for the filling: 3 tablespoons softened organic butter, 1/4 cup coconut sugar, and 1 1/2 to 2 teaspoons ground Ceylon cinnamon, to taste.
Optional glaze: 1/3 cup organic powdered coconut sugar (or finely ground coconut sugar), 1 to 2 tablespoons warm almond milk or filtered water, and 1/2 teaspoon vanilla extract.
Directions: Heat oven to 350 degrees. Lightly butter an 8‑ or 9‑inch oven‑safe skillet or round baking dish. In a medium bowl, whisk almond flour, oat flour, baking powder, salt, coconut sugar and cinnamon. I recommend sifting the dry ingredients as well. In another bowl, whisk the egg, melted butter and almond milk. Stir wet ingredients into dry just until a soft dough forms; add a teaspoon or two more milk if crumbly.
Turn dough onto a piece of parchment lightly dusted with oat flour. Pat or gently roll into a rectangle about 1/4‑inch thick, roughly 8 by 10 inches. Spread softened butter over the surface. Stir coconut sugar and cinnamon for the filling and sprinkle evenly over the butter. Use the parchment to help roll the dough up tightly from the long side into a log. Slice into 8 to 10 rolls with a sharp knife, supporting the log gently with your hand so it doesn’t crumble. Arrange rolls cut‑side up in the prepared skillet. Bake 18 to 22 minutes, or until set and lightly golden at the edges.
For the glaze, whisk powdered coconut sugar, vanilla extract, and a small amount of almond milk, just enough to reach a good consistency for drizzling. Let rolls cool slightly, then glaze them and serve.
Merry Christmas!
Be well, and God bless you.