Tip: Add Cinnamon to Your Meals

A simple trick to increase insulin sensitivity. Here's how it works and how much to consume.

Make your body more sensitive to the insulin it naturally releases when you eat. That way you can take advantage of the muscle-building effects of insulin and avoid the fat-gaining effects of producing too much insulin (being insulin resistant). This will help.

Consume More Cinnamon

Beyond spicing up your pumpkin pie, you probably never give cinnamon a second thought. However, the simple addition of cinnamon to your diet has been shown in several studies to...

  • Delay gastric emptying
  • Lower blood glucose levels following a meal
  • Reduce fasting insulin
  • Make up for temporary insulin resistance due to lack of sleep

To reap the glucose-controlling benefits of cinnamon you'll need to use 3-6 grams (approx 2-3 teaspoons). Adding a couple teaspoons of cinnamon to your breakfast is a no-brainer, so you have no excuse not to add this to your dietary arsenal.


  1. Hlebowicz J et al. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr. 2007;85:1552-1556.
  2. Solomon T et al. Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans. European Journal of Applied Physiology. 2009;105:969-976.
  3. Hlebowicz J et al. Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects. Am J Clin Nutr. 2009;89:815-821.
  4. Jitomir J et al. Cassia Cinnamon for the Attenuation of Glucose Intolerance and Insulin Resistance Resulting from Sleep Loss. Journal of Medicinal Food. 2009;12:467-472.
Mike Roussell's academic background in nutrition science, coupled with his broad range of experience with clients, gives him the unique ability to translate scientific findings into relevant, understandable, and actionable strategies that get results. Follow Mike Roussell on Facebook