Sugar, Cinnamon: A Sweet Spice Blend with a Moderate Glycemic Impact

Sugar and cinnamon combined create a popular flavor enhancer used in many desserts and breakfast foods. While this combination offers a delightful taste, it’s important to understand its glycemic impact and nutritional profile when managing blood sugar levels.

Glycemic Information

The sugar and cinnamon blend has a Glycemic Index (GI) of 68, placing it in the moderate to high GI category. Foods with a GI above 55 can cause a more rapid rise in blood glucose levels compared to lower GI foods.

More importantly, this blend has a Glycemic Load (GL) of 64.33, which is considered very high. While GI tells us how quickly a food raises blood sugar, GL takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for real-world eating. A GL above 20 is considered high, so at 64.33, this blend can significantly impact blood sugar levels when consumed in the standard serving size.

Nutritional Breakdown (per 100g serving)

• Calories: 390
• Protein: 0.28g
• Fat: 0.38g
• Carbohydrate: 98.3g
• Fiber: 3.7g
• Sugar: 93g
• Net Carbs: 94.6g (carbohydrates minus fiber)

Health Implications

The sugar-cinnamon blend is primarily sugar (93g per 100g), with a small amount of cinnamon contributing some fiber and minimal nutritional benefits. The high sugar content and resulting high glycemic load mean this blend should be used sparingly, especially by individuals monitoring blood glucose levels or managing conditions like diabetes.

While cinnamon itself has been studied for potential blood sugar-regulating properties, the minimal amount present in this blend is overshadowed by the high sugar content.

Recommended Usage

For those concerned about blood sugar management:

• Use very small amounts as a flavor enhancer rather than a main ingredient
• Consider making your own blend with a higher ratio of cinnamon to sugar
• Explore alternative sweeteners with lower glycemic impacts when possible
• Pair with high-fiber foods or protein to help mitigate blood sugar spikes

Conclusion

The sugar and cinnamon blend, with its moderate GI of 68 but very high GL of 64.33, should be consumed mindfully, especially by those monitoring blood glucose levels. While the warm flavor of cinnamon is appealing and may offer some health benefits on its own, the high sugar content makes this blend a food to use sparingly in a balanced diet focused on blood sugar management.