Reviewed by Dietitian Lisa Valente, M.S., RD
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Key Points
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Adding cinnamon to coffee may reduce heart disease risk and support healthy cholesterol levels.
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Cinnamon’s antioxidants and anti-inflammatory properties can help protect cells from damage.
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Pairing cinnamon with coffee may stabilize blood sugar and curb sugar cravings for steady energy.
If you’re like most people, there’s a good chance you start your day with a cup of joe. But coffee is so much more than just a caffeine boost to get you going in the morning. “It’s rich in antioxidants, and research shows that people who drink one to four cups a day have lower risks of heart disease, stroke, type 2 diabetes and even some brain conditions like Parkinson’s,” says Michelle Routhenstein, M.S., RD, CDCES. It can also contribute to longevity. Studies show that moderate coffee consumption can increase your lifespan by more than 2 years.
If you want an easy way to add even more health benefits to your daily coffee fix, there’s a surprising ingredient that can give your morning an extra kick: cinnamon. This flavorful spice isn’t just for baking. Its medicinal benefits have been known for thousands of years, dating back to ancient Egypt, where it was highly valued. Besides adding warm, natural sweetness without sugar, cinnamon offers some health benefits.
We spoke with dietitians to give you the inside scoop on cinnamon and why it’s one of the best ingredients to add to your coffee to improve your health.
Why You Should Add Cinnamon to Your CoffeeIt Supports Cardiovascular Health
Studies show that cinnamon can reduce the risk of heart disease. It has small amounts of minerals like potassium, magnesium and calcium, all of which contribute to heart health.It’s also known to lower cholesterol. “Cinnamon has been linked to reduced levels of LDL (“bad”) cholesterol and triglycerides, which can support cardiovascular health,” says Lauren Manaker, M.S., RDN, LD, CLEC. However, more studies are needed.
Adding just 1 teaspoon of cinnamon to your coffee each day can be a small way to help support a healthy heart.
It Reduces Inflammation
Chronic inflammation damages healthy tissues and organs, which can contribute to diseases like cancer and diabetes. Manaker notes that it has some trace amounts of micronutrients, “but the real nutritional power comes from its antioxidants.” Cinnamon is known for its anti-inflammatory benefits and contains compounds including cinnamaldehyde, cinnamic acid, eugenol and polyphenols.
Research shows that cinnamon increases antioxidants in your blood while lowering inflammation markers, like C-reactive protein. This helps reduce free radicals in your body and protects your cells from oxidative stress.
It Helps Lower Blood Sugar Levels
The spice may also help keep your sweet tooth in check by lowering sugar cravings. “Cinnamon’s effects on blood sugar stability can reduce reactive hunger and sugar cravings. By slowing glucose absorption and supporting insulin sensitivity, cinnamon may help maintain steadier energy levels,” says Routhenstein.
Cinnamon is also an excellent addition to your post-meal coffee. “This combination may help moderate post-meal blood sugar and increase antioxidant intake, while also allowing you to enjoy coffee without added sugars or flavored creamers,” adds Routhenstein.
Other Great Pairings
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Olive Oil: While this may sound like an odd pairing, olive oil is full of heart-healthy antioxidants. Not only does it add nutritional value, including monounsaturated fats, but it also creates a smooth texture. Try adding a drizzle into your coffee for creaminess without cream.
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Cardamom: This spice has a citrusy, herbal flavor that tamps down the bitterness of your coffee. The antioxidants in cardamom are anti-inflammatory, too. “A dash of cardamom can enhance your coffee’s aroma and taste while providing antioxidants and supporting digestion,” says Routhenstein. You only need a small amount to spice up your coffee.
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Cocoa Powder: Along with antioxidants, cocoa powder contains fiber and important minerals, including magnesium and iron. Theobromine, a naturally occurring alkaloid found in cocoa powder, may help enhance alertness and mood. If you’re a chocolate lover, cocoa powder offers a rich, chocolatey flavor without additional sugar.
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Ginger: A warm spice that may help soothe a jittery stomach and reduce bloating. Try adding freshly grated ginger or 1/4 teaspoon of ginger powder to your coffee.
Our Expert Take
Cinnamon is not only versatile, but it also has a long list of health benefits. It can reduce the risk of heart disease, lower blood sugar and decrease inflammation in your body. Try adding a little to your coffee to see if you enjoy the warm flavor and extra health benefits.
Don’t be afraid to experiment. If you want to mix things up once in a while, other healthy flavor-enhancing additions include cocoa powder, olive oil and cardamom. But if you prefer your coffee black, that’s OK too. You can add cinnamon and spices to your diet in other places throughout the day.
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