It’s one of the world’s most popular spices, and for good reason. Easy to store and versatile enough to use in both sweet and savoury dishes, cinnamon lends flavour, aroma and earthiness to a variety of cuisines, from Indian and Mexican to Chinese and Scandinavian. At Sangeetha Vegetarian Restaurant in Hong Kong, cinnamon is used in dishes such as Mysore masala dosa, vegetable biryani, chana masala, chapatti vegetable kurma and apple halwa, and drinks such as masala tea. “I love cooking with cinnamon because it makes dishes more appealing,” says Mahendran Pichaikkani, Sangeetha’s head chef. “Because it’s available in both stick form and ground, it can be used in many ways.” “Cinnamon is one of the main spices used in garam masala, a spice blend that’s widely used in Indian cuisine,” adds Sangeetha’s manager, Venkatesh Vittal Kuppuswamy. “In Indian culture, cinnamon is considered to have many health benefits, too … We believe that it helps lower bad cholesterol, enhances the skin, aids with weight loss, and guards against various infections.” Studies have found cinnamon to be effective in regulating blood glucose levels. Most recently, the spice was found to improve blood glucose control in people with pre-diabetes and slow the progression to Type 2 diabetes. In the study published in July in the Journal of the Endocrine Society , people with pre-diabetes consumed a cinnamon supplement daily for 12 weeks. After the study period, the researchers observed that the supplement lowered abnormal fasting glucose levels, a hallmark of pre-diabetes, and improved the body’s response to eating a meal containing carbohydrates. Why diabetes sufferers need to watch their mental health Pre-diabetes is a condition in which a person’s blood glucose is higher than normal, but below the criteria for diabetes diagnosis, explains Wong Chi-wing, a dietitian and director of the Hong Kong Adventist Hospital’s food and dietetic department. “At this stage, some degree of insulin resistance may have developed, and the production of insulin may not be enough to maintain blood glucose in the normal range,” he says. People with pre-diabetes may not show symptoms of diabetes. And while a pre-diabetic state is a risk factor for diabetes, “you may be able to prevent the development of diabetes by making lifestyle changes,” Wong says. A person’s susceptibility to pre-diabetes increases if they are overweight , physically inactive, elderly, have a family history of Type 2 diabetes, had diabetes while pregnant, or have dyslipidemia – a high level of triglycerides and/or a low high-density lipoprotein (HDL) cholesterol level, he adds. People who follow a predominantly Western diet, with a lower intake of whole grains, legumes, fruit and vegetables and a higher intake of animal protein , saturated fat and refined carbohydrates, are also more susceptible. While the cinnamon study seems hopeful, Wong says that it’s just one of a limited number of studies about the effects of cinnamon on blood glucose and that we shouldn’t draw any definitive conclusions yet. He notes that the supplement used in the study contained 300mg of cinnamon extract – in which the potential active substance would have been more highly concentrated – plus 200mg of cinnamon powder, for an overall dosage that would be much higher than in a normal diet. That is why, he says, we cannot assume that simply adding cinnamon to our diet will produce the same effect. In addition, “the effect of the cinnamon supplement used in the study is that the participants’ fasting blood glucose remained stable after 12 weeks’ intervention but a reduction of blood glucose was not seen,” Wong says. “Therefore, cinnamon may be helpful in maintaining a stable blood glucose level but not to the point of normalisation.” With the prevalence of pre-diabetes on the rise in Hong Kong – 8.9 per cent of the population had pre-diabetes in 2014 compared to just 0.78 per cent in 2006 – it’s important to understand diet’s role in preventing the progression to diabetes. “A diet that provides excess energy [too many calories] may lead to obesity, and obesity is a risk factor of diabetes as it causes some degree of insulin resistance,” Wong says. “An unhealthy diet may also lead to other diseases such as hypertension and raised blood cholesterol, which are risk factors for diabetes. “In terms of diabetes management, diet affects the blood glucose level. The types and amount of food, and meal timings, all have an impact on blood glucose level.” A balanced diet can help you maintain a healthy weight, which may prevent or delay diabetes, Wong says. He recommends increasing your intake of whole grains such as oats, quinoa, brown rice and whole wheat bread, as well as fibre-rich foods, which can improve insulin sensitivity and are associated with a reduced risk of diabetes. Foods that are high in saturated fat, such as certain cuts of meat, pastry and fried foods, and sugar-sweetened beverages, are associated with an increased risk of diabetes, so limit your consumption of these foods. If you have pre-diabetes or want to prevent Type 2 diabetes, it wouldn’t hurt to include cinnamon routinely as a spice in foods. When used as a substitute for sugar and salt to add flavour to dishes, it can help reduce sugar and salt intake and assist with weight and blood-pressure control. Cinnamon also contains antioxidants such as polyphenols and flavonoids, which are beneficial to health. Why more whole foods, and no processed food, helps you lose kilos As cinnamon has a warming effect on the body, it is especially comforting in cold weather, particularly in hot, spiced chai (Indian tea) and that festive-season favourite, mulled red wine . Wong likes a little ground cinnamon mixed into oatmeal, added to smoothies or sprinkled over slices of grilled pineapple. He also suggests adding a small amount to stews or as part of a spice rub for meat. Not sure if you should use ground cinnamon or cinnamon sticks? Chef Pichaikkani offers this advice: if you want the cinnamon to be fully dissolved into the dish or drink then use the ground version – but note, a tiny amount goes a long way. If you want a subtle flavour and aroma, cinnamon sticks are the way to go. Remove the sticks just before serving. Spiced tea with cinnamon To keep warm during the cooler season, try this sweet, warming spiced tea from Pichaikkani, which uses cinnamon. Ingredients: 40g cardamom pods 20g whole cloves 20g whole black peppercorns 10g fennel seeds 8g cinnamon sticks 30g ginger root, cut into small pieces 1/3 tsp tulsi seeds, finely ground 1 tsp grated nutmeg 2 cups water 4 tsp loose black tea leaves, finely ground 1 cup milk of your choice 2 tsp sugar The secret to being happy? This monk has the answers Add the cardamom pods, cloves, peppercorns, fennel seeds and cinnamon sticks to a pan, and dry roast them over low heat until fragrant. Set aside to cool. Dry roast the ginger, tulsi seeds and nutmeg until fragrant. Combine with the previously roasted spices and blend well in a food processor. Add the spice blend with the water and tea to a pot and boil gently for 3 to 5 minutes. Add milk and sugar and boil again for 3 to 5 minutes. Strain and serve.