Is Cinnamon The New Turmeric? The Wonder Spice Debunked

Cinnamon has been used for centuries in both traditional medicine and culinary practices, but is it really the super-spice some claim it to be? From its powerful health benefits of cinnamon to its role in blood sugar regulation and inflammation reduction, we take a closer look at whether cinnamon deserves its "wonder spice" reputation.

We spoke with expert nutritionist Lily Soutter to separate fact from fiction when it comes to cinnamon spice uses. In this blog, we’ll explore what makes cinnamon a powerful addition to your diet, how it can impact health and wellness, and practical ways to incorporate it into your meals.

Is Cinnamon Healthy? What Makes It a ‘Wonder Spice’?

Cinnamon is often compared to turmeric for its potential health benefits, but what makes it so special? Its active component, cinnamaldehyde, is packed with antioxidants and anti-inflammatory properties, giving it a unique place in natural health remedies.

"Like turmeric, cinnamon has been used for its medicinal properties for centuries. Cinnamon’s active component is called cinnamaldehyde, which is responsible for most of its health benefits," says Lily Soutter.

For centuries, cinnamon has been used across different cultures for its purported medicinal effects, particularly in traditional Chinese and Ayurvedic medicine. But what does modern science say about its benefits?

Health Benefits of Cinnamon

Many of cinnamon’s health properties are backed by scientific research. Here are some key benefits:

Cinnamon’s Antioxidant Power

Cinnamon is loaded with powerful polyphenol antioxidants, which help combat oxidative stress and support overall health.

"Cinnamon is also loaded with powerful polyphenol antioxidants, so much so that cinnamon came out as having the highest concentration of antioxidants in comparison to 26 other spices. Cinnamon’s polyphenol antioxidants even outranked garlic and oregano, which have been dubbed top superfoods," explains Lily.

Anti-Inflammatory Properties

Chronic inflammation is linked to various health issues, including heart disease and arthritis. The anti-inflammatory properties of cinnamon make it a useful spice for reducing inflammation in the body.

"Cinnamon’s anti-inflammatory benefits can make it a key spice for managing inflammation-related conditions such as arthritis and heart disease," says Lily.

Blood Sugar Regulation

One of the most well-documented health benefits of cinnamon is its ability to support blood sugar control.

"Studies have shown that only 1-6g (0.5-2 teaspoons) of cinnamon a day is required to improve insulin sensitivity and blood sugar control. Cinnamon can actually prevent the amount of sugar that is released into the bloodstream from our meals, so take advantage of this positive effect and take it alongside food (or in it!)," advises Lily.

How to Use Cinnamon in Your Diet

Looking to add cinnamon to your daily routine? Here are some easy ways:

• Sprinkle on breakfast – Add to porridge, yoghurt, or smoothies for a natural flavour boost.
• Use in baking – A great way to reduce the need for added sugar.
• Stir into coffee or tea – Enhances flavour while providing added health benefits.
• Blend into smoothies – Complements ingredients like banana, oats, and almond milk.

"I love adding cinnamon to my morning smoothie, porridge and energy balls. However, cinnamon can be included in almost all cooking, other popular dishes include - cinnamon spiced nuts, mulled wine, turmeric milk, cinnamon spiced veg, soups, stews, desserts and even yoghurt!" says Lily.

The Nutritional Profile of Cinnamon

Cinnamon isn’t just a flavour booster—it’s packed with nutrients. It contains manganese for bone health, calcium for muscle function, and iron for energy. It’s also a great source of fibre, aiding digestion and balancing blood sugar, while its antioxidants help fight inflammation.

A little goes a long way—add it to smoothies, oats, or warm drinks for a simple, nutritious boost.

Can You Have Too Much Cinnamon?

While cinnamon has many benefits, it is possible to overconsume it.

"Cinnamon is a great daily addition to the diet, but it’s also possible to get too much of a good thing. The recommended upper dosage of cinnamon is 6 grams (about 2 teaspoons) daily for 6 weeks. You can then take a week’s rest from cinnamon every 6 weeks," Lily advises.

Excessive consumption, particularly of Cassia cinnamon, can lead to liver toxicity due to its coumarin content. If you use cinnamon daily, opting for Ceylon cinnamon is a safer choice.

Can Cinnamon Help with Weight Loss?

Cinnamon’s ability to regulate blood sugar levels and improve metabolism makes it a useful tool for weight management.

"There is so much amazing research on cinnamon! It has repeatedly been proven to help with blood sugar control as well as dramatically reducing insulin resistance. Great news for the millions of people suffering from type 2 diabetes, metabolic syndrome, polycystic ovarian syndrome and for those trying to lose weight," says Lily.

Cinnamon may help:

• Reduce sugar cravings
• Stabilise energy levels
• Improve insulin sensitivity, reducing fat storage

Photo: Lyndsey Eden 

Types of Cinnamon: Which One Should You Choose?

Not all cinnamon is created equal. There are two primary types:

• Cassia Cinnamon – The most common variety found in supermarkets, with a stronger flavour but higher levels of coumarin.
• Ceylon Cinnamon – Known as “true cinnamon,” this variety has a milder taste and lower levels of coumarin, making it the safer option for regular use.

"There are two main types of cinnamon, Ceylon cinnamon and Cassia cinnamon, which both belong to the same family of plants, however have slightly different tastes. Cassia cinnamon is the most frequently found in our supermarkets, and has a stronger smell and flavour in comparison to the Ceylon cinnamon. Both types of cinnamon have proven health benefits, however, Cassia cinnamon can have harmful side effects when consumed in large doses," says Lily.

Conclusion

Cinnamon is more than just a spice—it’s a powerful addition to a healthy diet. Whether you're looking to regulate blood sugar, reduce inflammation, or simply enhance the flavour of your meals, cinnamon is a simple yet effective way to boost overall wellness.

For more ways to incorporate superfoods into your diet, explore our meal plans, packed with delicious and nutrient-dense meals to support your health and wellness goals.

Photo Credit: Daria Yakovleva
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