Clove and Ceylon Cinnamon: Can This Spice Pair Help Balance Blood Sugar?
- Herbs around us
- Sep 24
- 4 min read
Updated: Sep 28
Introduction
Blood sugar management is a growing concern in the United States, with millions of adults seeking natural ways to support healthy glucose levels. While diet and exercise remain the foundation, certain herbs and spices have gained attention for their potential benefits. Among them, clove (Syzygium aromaticum) and Ceylon cinnamon (Cinnamomum verum) stand out as two powerful, antioxidant-rich spices.
But can combining these two pantry staples truly help balance blood sugar? Let’s explore the science, potential benefits, and safe ways to use this classic duo.
What Makes Clove Unique?
Bioactive compounds
Cloves are rich in eugenol, a compound known for its antimicrobial, anti-inflammatory, and antioxidant properties. They also contain flavonoids, vitamins, and trace minerals such as manganese.
Role in metabolic health
Several studies have explored clove extracts for their effect on blood sugar. A 2022 report in Mayo Clinic Proceedings noted that clove compounds may improve insulin sensitivity and glucose metabolism. While not a substitute for medication, cloves may offer complementary support when used as part of a balanced lifestyle.
Why Ceylon Cinnamon Is Different from Regular Cinnamon
Ceylon vs. Cassia
Most cinnamon found in U.S. supermarkets is Cassia cinnamon, which contains high levels of coumarin—a compound that can stress the liver in large amounts. Ceylon cinnamon, often called “true cinnamon,” has far lower coumarin levels, making it safer for regular use.
Benefits for blood sugar
Ceylon cinnamon has been studied for its ability to:
Improve insulin sensitivity
Slow the breakdown of carbohydrates in the gut
Reduce post-meal blood sugar spikes
A 2020 meta-analysis in Diabetes Care found that cinnamon supplementation modestly improved fasting blood glucose and cholesterol levels in people with type 2 diabetes.
Clove and Ceylon Cinnamon: A Synergistic Pair
Complementary mechanisms
Clove: Supports insulin function and reduces oxidative stress.
Ceylon cinnamon: Enhances glucose uptake and helps regulate the digestion of carbs.
When combined, they may provide a broader spectrum of metabolic support.
Antioxidant synergy
Both spices rank high in antioxidant content, helping neutralize free radicals that contribute to inflammation and insulin resistance.
Real-world applications
Clove and cinnamon tea: Popular in wellness communities for metabolic balance.
Spice blends: Used in baking or oatmeal to add flavor while supporting health goals.
Other Health Benefits Beyond Blood Sugar
Heart health
Both cloves and Ceylon cinnamon have been linked to improved cholesterol levels and reduced oxidative stress, factors that support cardiovascular wellness.
Digestive support
Cloves aid digestion by stimulating enzymes, while cinnamon can reduce gas and bloating. Together, they make a soothing digestive tonic.
Oral health
Clove is well known for its antimicrobial action in dental care. Cinnamon also has antibacterial properties, making this combination helpful for fresh breath and oral hygiene.
Best Ways to Use Clove and Ceylon Cinnamon
In teas and infusions
Add 2–3 cloves and ½ teaspoon of Ceylon cinnamon powder or stick to a cup of hot water.
Steep for 5–10 minutes before drinking.
In cooking
Sprinkle cinnamon and ground cloves into oatmeal or smoothies.
Use in stews, curries, or baked goods for both flavor and potential health benefits.
As dietary supplements
Capsule or extract forms are available, but dosage should be discussed with a healthcare provider to avoid overuse.
Safety Considerations
General use
Culinary amounts: Safe for most adults.
Supplements: Use cautiously, especially if taking medications.
Special populations
Pregnancy and breastfeeding: Culinary use is safe, but concentrated forms should be avoided.
Medication interactions: Both cloves and cinnamon may interact with blood-thinning or diabetes medications.
Moderation is key
Too much cinnamon (especially Cassia) can harm the liver, and high doses of clove oil may cause nausea or bleeding issues. Stick to food-level amounts unless supervised by a professional.
Frequently Asked Questions
Q: Can cloves and Ceylon cinnamon cure diabetes?
A: No. These spices may support blood sugar management, but cannot replace medical treatment or lifestyle changes.
Q: Is Ceylon cinnamon really safer than Cassia?
A: Yes. Ceylon contains much less coumarin, making it safer for long-term use.
Q: How often can I drink clove and cinnamon tea?
A: One cup daily is generally safe for most healthy adults. Avoid excess use, especially if taking medication.
Q: Can I take clove and cinnamon supplements together?
A: Yes, but consult your healthcare provider to ensure safe dosing and to avoid interactions.
Conclusion
Clove and Ceylon cinnamon are more than flavorful kitchen spices. Together, they may offer supportive benefits for blood sugar balance, heart health, digestion, and oral wellness. While not a cure for diabetes, this spice pair provides antioxidant and metabolic advantages that complement a healthy lifestyle.
The safest approach is to use these spices in cooking or mild teas, rather than relying on concentrated supplements. Always check with a healthcare provider if you are pregnant, breastfeeding, or managing a chronic condition.
References
U.S. Food and Drug Administration. “Generally Recognized as Safe (GRAS).” Updated 2023.
Mayo Clinic Proceedings. “Clove Extract and Insulin Sensitivity.” 2022.
American Diabetes Association. Diabetes Care: “Effects of Cinnamon Supplementation on Glycemic Control.” 2020.
Harvard Health Publishing. “The Science of Spices: Cinnamon and Clove.” 2023.
National Institutes of Health. “Antioxidant Properties of Spices.” 2021.
