Which Spice Is Better for Blood Sugar Control?

These warm spices do more than just flavor your food; cinnamon and nutmeg may also help lower blood sugar levels. They both offer benefits, but research suggests cinnamon may be more effective than nutmeg.

How Cinnamon Lowers Blood Sugar Levels

Consuming cinnamon daily has been linked with a lower risk of hyperglycemia. This is important for people who have or are at risk of developing diabetes. A review found that when people with type 2 diabetes and prediabetes consumed cinnamon daily, they experienced significantly lower blood glucose levels. 

People with diabetes either cannot produce enough insulin on their own or their cells do not respond effectively to insulin. Cinnamon may act like insulin in the body, helping to move blood sugar to the cells and lowering the amount of sugar in the bloodstream. 

Cinnamon may also lower hemoglobin A1c levels. This lab value measures long-term blood sugar control. Research has shown that consuming cinnamon daily can help reduce hemoglobin A1c levels in individuals with type 2 diabetes. 

Blood Sugar Benefits of Cinnamon

Adding cinnamon to your diet may lower blood sugar levels because of the following actions: 

• Antioxidants: Cinnamon is rich in antioxidants, which prevent cell damage and lower inflammation. Eating a diet rich in antioxidants may lower the risk of several chronic health conditions, including type 2 diabetes. 
• Insulin sensitivity: Cinnamon may lower blood sugar levels by improving insulin sensitivity. Insulin is a hormone responsible for moving blood sugar into the cells to be used for energy. The pancreas secretes insulin after a meal to lower blood sugar levels. One study found that people with polycystic ovarian syndrome (PCOS) who took 1.5 grams of cinnamon daily for 12 weeks experienced significantly lower fasting insulin levels and increased insulin sensitivity. 
• Postprandial blood sugar: Postprandial blood sugar refers to blood sugar levels after eating a meal or snack. It is normal for levels to increase after eating, especially after a meal that contains. Consuming cinnamon with meals may slow down the post-eating blood sugar spike.

In addition to lowering blood sugar levels, cinnamon may reduce the risk of serious diabetes complications, including heart disease. A meta-analysis found that consuming 2 grams of cinnamon per day can significantly lower blood pressure. 

While cinnamon may have a beneficial effect on blood sugar levels, it cannot replace medication or treatment by a healthcare provider.

How Much Cinnamon Should You Take?

Most studies on the benefits of cinnamon recommend taking between 1 and 6 grams of cinnamon to achieve a lower blood sugar level. However, taking too much Cassia cinnamon can raise the risk of coumarin toxicity. Coumarin is a plant-based substance that can be toxic in high doses. Over time, large amounts of coumarin can cause liver damage.

Talk with your healthcare provider and do not exceed 1 gram per day without medical guidance. 

How Nutmeg Supports Blood Sugar

Like cinnamon, nutmeg has antioxidant and anti-inflammatory properties that may lower blood sugar levels. It comes from the Myristica fragrans evergreen tree and is ground into a spice. 

Animal studies have shown that consuming large doses of nutmeg extract can significantly enhance insulin sensitivity and lower blood sugar levels. 

While nutmeg has the potential to help treat hyperglycemia, there is a lack of research to prove its safety and effectiveness in humans. 

Natural Ways to Lower Blood Sugar

In addition to a healthy diet, lifestyle changes that may lower blood sugar levels include:

• Daily physical activity
• Stress management 
• Quality sleep 
• Avoiding tobacco smoke