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How to Lower Blood Sugar with Cinnamon and Ginger

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Maria Hrefna Hjalmarsdottir Ringdal
Maria Hrefna Hjalmarsdottir Ringdalhttps://herb-woman.com
I live on a small farm in Rogaland, where I tend to my garden following permaculture principles, which suits me perfectly as a herbalist. My garden thrives with plants that most gardens unfortunately lack. I graduated as a herbalist in the fall of 2023. Unfortunately, I have recently been diagnosed with cancer, leiomyosarcoma. This makes life a bit challenging for me these days (March 2024), and I expect to undergo surgery and chemotherapy, with uncertain prospects for the future. I have otherwise been more or less sick for about 19 years, which led me to become a herbalist. I have consulted countless doctors, often hitting a wall and not receiving help or being heard. However, this does not apply to all doctors I have seen, but a significant portion, which surprises me. This drives me to help those struggling with health issues. If I can contribute to someone feeling better, then I have gained a lot from life.Please reach out if you believe I can assist you through my studies in herbal medicine. I have less time now as I undergo cancer treatment, but I hope to become more available over time. Regardless, feel free to contact me if you wish. ... And yes, I am originally from Iceland and have backgrounds in marketing, IT, skincare therapy, viticulture, aquaculture, and most recently regenerative agriculture. I never stop educating myself; it's as important as breathing.


Types of Cinnamon:

  • Ceylon Cinnamon (Cinnamomum verum): Often referred to as “true cinnamon,” it is considered the better option for medicinal use due to its lower coumarin content, which can be harmful in large doses.
  • Cassia Cinnamon (Cinnamomum cassia): Commonly found in grocery stores, this type contains higher levels of coumarin, which can be toxic to the liver and kidneys if consumed in large quantities over time .

Why Ceylon Cinnamon:

  • Lower Coumarin Content: Ceylon cinnamon has significantly less coumarin compared to Cassia cinnamon, making it safer for long-term use.
  • Better for Blood Sugar Control: Studies suggest that Ceylon cinnamon has more effective properties for regulating blood sugar due to its higher antioxidant content and specific compounds that can improve insulin sensitivity .


  • Daily Dosage: Generally, 1 to 6 grams of cinnamon per day is recommended. This can be added to foods, teas, or taken as a supplement.
  • Preparation: You can add ground cinnamon to oatmeal, smoothies, or sprinkle it over fruit. Cinnamon tea is also an effective way to incorporate it into your diet: steep a cinnamon stick in boiling water for 10-15 minutes.


Properties of Ginger:

  • Anti-Inflammatory and Antioxidant Effects: Ginger contains compounds like gingerols and shogaols that have powerful anti-inflammatory and antioxidant effects.
  • Improves Insulin Sensitivity: Some studies suggest that ginger can improve insulin sensitivity and lower fasting blood sugar levels .


  • Daily Dosage: About 2 grams of ginger per day is recommended for managing blood sugar levels.
  • Preparation: Ginger can be used fresh, powdered, or as an extract. You can add fresh ginger to teas, smoothies, and stir-fries or use powdered ginger in baking and cooking.

Combining Cinnamon and Ginger

Combining cinnamon and ginger can be beneficial due to their complementary properties. Here are a few ways to use them together:

Cinnamon-Ginger Tea:

  1. Ingredients:
  • 1 cup boiling water
  • 1 tsp ground Ceylon cinnamon or a cinnamon stick
  • 1 tsp freshly grated ginger or ½ tsp ground ginger
  1. Instructions:
  • Steep the cinnamon and ginger in boiling water for 10-15 minutes.
  • Strain and drink it warm. You can add a little honey if desired (keeping in mind its sugar content).

Cinnamon-Ginger Smoothie:

  1. Ingredients:
  • 1 banana
  • 1 cup unsweetened almond milk
  • 1 tsp ground Ceylon cinnamon
  • 1 tsp freshly grated ginger
  • 1 tbsp chia seeds (optional)
  1. Instructions:
  • Blend all ingredients until smooth.
  • Drink immediately.

Potential Benefits:

  • Improved Blood Sugar Control: Both cinnamon and ginger have been shown to help lower blood sugar levels and improve insulin sensitivity.
  • Anti-Inflammatory Effects: Combining these two can enhance their anti-inflammatory properties, which can further support metabolic health .

Always consult with a healthcare provider before starting any new supplement, especially if you have any underlying health conditions or are taking medications.


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