Diabetes is associated with extremeblood sugars levels. If not properly controlled, it can lead to kidney disease, heart disease, and nerve damage. Cinnamon can help reduce blood sugar levels.
We all have our choices when choosing our favorite spices. Often,cinnamon is added to foods to add flavor and aroma to meals. In addition to these great qualities, cinnamon is also known for its ability tolowerblood sugar levels. Individuals with diabetes need foods that’ll help them stabilize their blood sugar levels, making cinnamon one of their favoritespices.
Health Benefits of Cinnamon
In addition to maintaining the right blood glucose levels and lowering cholesterol, cinnamon has the following benefits;
- Boostsyour body immune.
- Effective in relieving indigestion.
- Reduces pain in people with arthritis.
- Provides anti-clotting effects.
- Fights off yeast infections resistant to medication.
- Reduces multiplication of lymphoma and leukemiacancer cells.
- Helps preserve food by preventing food spoilage and bacterial growth.
- It’s a great source of nutrients like iron, fiber, calcium, and manganese.
WhereCan You Get Cinnamon?
Cinnamon is availablein many forms, includingcinnamon powder, sticks, oil, tea, and supplements. You can find these products in most health stores, food stores, and anysupermarket.
How Does Cinnamon Regulate Diabetes?
Research shows that cassia cinnamon improves cholesterol and blood sugar levelsin individuals with type 2 diabetes. Also, it minimizes risk factorslinked to diabetes and heart diseases. About six grams of this spice daily reduceserum glucose, total cholesterol, and triglyceride. Another agricultural research magazine shows that daily intake of onegram of cinnamon increases insulin sensitivity and reverses and manages type 2 diabetes.
The most recent research proved cinnamonslows the emptying of the stomach and greatly minimizes hyperglycemiaafter taking meals, acertain type of blood glucose. As a result of this scientific evidence, most health experts are convinced cinnamon properties are useful for regulating blood sugar levels and treating type 2 diabetes. However, cinnamon cannot prevent diseases.
Is Cinnamon Safe for Everyone?
Cinnamon is harmless for most individuals. However, people with liver issues shouldavoid it. Cinnamon is available in two forms; cassia and ceylon. Of these two, cassia is the most popular. This type of cinnamon contains a substance known as coumarin, and someindividuals are intolerant to this chemical. If they consume large doses of cinnamon, they may develop serious liver issues. Coumarin’s effect on liver failure highlights the necessity of starting with small doses of cinnamon. A safer way is to use ceyloncinnamon supplements instead of cassia cinnamon.
HealthyTips for Using Cinnamon
Cinnamon will not have the same effects on individuals. The reactions vary.Tips for taking cinnamon effectively and safely include;
- Have a food log to track youreating habits.
- Stick to your personalized diabetes care plan. Don’t use cinnamon to substitute your diabetes medications. Follow your blood sugar monitoring routine and maintain a healthydiet.
- Consult your doctor before using new treatments. Herbal remedies and cinnamon need medicalguidance from a health expert because they can negatively interact with your diabetes medications or give unpleasant effects on your blood sugar levels.
Right Choices of Foods for Individuals WithDiabetes
Food options arelimited for those withdiabetes. Sticking to healthy meals makes it easier to manage diabetes. Below is a list of what to avoid and what to eat;
Vegetables to Look For
You should load your body with plenty of vegetables if you have diabetes. Focus on colors like dark green, whites like onions, purple like eggplants, and red/orange like red pepper or carrots.The best selectionsto add to your diet include;
- Unsalted canned or low sodium vegetables.
- Plain frozen vegetables.
- Fresh vegetables that are lightly steamed, grilled or roasted.
- Greens like spinach, arugula, and kales.
Vegetables to Avoid
- Keep off from pickles if you’re trying to limit sodium.
- Canned vegetables with high sodium levels.
- Vegetables cooked with lots ofsauce, cheese, or butter.
Fruitsto Look For;
Fruits will provide your body with vitamins, carbohydrates, fiber, and minerals. Most of them have low levels of sodium and fat, making them diabetes-friendly. However, they may have too many carbs compared to vegetables. Look for these fruits to maintain theright blood sugar levels;
- Fresh fruits.
- Plain frozen fruits.
- Sugar-free preserves.
Fruits to Avoid;
- Canned fruits with strong sugar syrup.
- Sweetened fruit sauce.
- Fruit juice drinks.
Dairy to Look For;
- Low-fat yogurt.
- Non-fat sour cream.
- Skim milk.
Dairy to Avoid
- Regular yogurt.
- Whole milk.
- Regular icecream.
- Regular cottage cheese/sour cream.
Proteins you’ll need;
- Seafood and fish.
- Plant-based proteins like seeds, nuts, beans, or tofu.
- Low-fat dairy and eggs.
- Chicken and healthy poultry.
Proteins to Avoid;
- Fried meat.
- Deep-fried fish or tofu.
- Pork bacon.
- Beans cooked with lard.
- Fatter cuts of meat like ribs.
Drinks
Staying hydrated is important, especially if you need to balance your glucose levels. Healthy drinks include;
- Unflavored water.
- Unsweetened tea.
- Black coffee with added low-fat milk.
- Small amount of wine.
Wrong choices of drinks
- Sodas.
- Sweetened tea.
- Energy drinks.
- Flavored chocolate or coffee drinks.
- Coffee with sugar.
Starch
Your body needs carbs to function properly. However, you should choose wisely before adding starch to your diet.
Best starch
- Foods made with whole grains
- Baked sweet potato
- Whole grains like millet, quinoa, oatmeal, brown rice
Wrong starch
- French fries.
- White bread.
- Fried white flour tortillas.
- Cereals with lots of sugar.
- Processed grains like white rice.
Conclusion
Cinnamonis a powerful antioxidant that improves insulin sensitivity and helps to maintain healthy blood sugar levels. For diabetic individuals, blood sugar levels are critical, and they need solutions like cinnamon. Incorporate thisspice into your diet. You can cook your meals with them,or make hot and healthy drinks. If you want to stay healthy, drink cinnamon tea!
MS, Lund University, Sweden
Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.
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