Cinnamon in Smoothies: A Boost of Flavor & Health Benefits
Cinnamon is maybe the most versatile and used spice in the world.
It’s not only comforting and warming and delicious when added to many dishes, it’s also good for you.
Cinnamon can be easily and tastyly added to smoothies, boosting both the taste and nutritional value of the smoothies.
Cinnamon is a good ingredient to add to your smoothie routine no matter what you’re trying to accomplish, whether that’s to lose weight, manage blood sugar, or just cut some flavor.
As we do in this post, we’ll explain why cinnamon is such an excellent addition to a smoothie and how to utilize it to your best advantage.
We’ll also provide some delicious recipes that will take your smoothie up a notch.
Cinnamon in Smoothies: Game Changer
Here’s why cinnamon is a must-have in every smoothie you create, not just because of its taste (zesty, warm) but also because of its health benefits.
Cinnamon has much more to it than just flavor. It's so packed with health benefits, and it’s a great addition to smoothies.
The first is that cinnamon is full of antioxidants that fight free radicals in the body and boost the body’s health generally (1).
In reducing inflammation, antioxidants can lower the risk of chronic diseases such as heart disease and arthritis.
A second major benefit of cinnamon is its ability to help regulate blood sugar levels (2).
Eating cinnamon has been shown to combat insulin resistance and may help stabilize blood sugar and prevent spikes so you don’t crash and have cravings.
Cinnamon is also an excellent choice if you’re trying to shed a few pounds, as it helps with hunger pangs while preventing you from craving sugary foods (3).
In addition to cinnamon having thermogenic properties, which can aid in boosting your metabolism and increasing calorie burn, it also means it’s a great add-in to a weight loss smoothie.
Top Ways to Add Cinnamon to Smoothies for Maximum Nutrition
You’ll want to know a few things before you start adding cinnamon to your smoothie.
The type of cinnamon you choose is very important to start with.
There are two main types: Cassia (the cheaper one) and Ceylon (true cinnamon).
Ceylon cinnamon is the healthier choice, although Cassia cinnamon, more widely available and common, is just as good (4).
Ceylon cinnamon contains less coumarin, which may become a problem in large amounts over time.
Because organic cinnamon is usually the better choice—free of any added chemicals or pesticides—opting for that whenever possible makes sense.
As for the amount of cinnamon to use, a little really does go a long way.
A standard amount usually adds ¼ to ½ teaspoon of ground cinnamon to your smoothie and does not make the flavor of your smoothie nose tickling.
If you’re new to cinnamon in smoothies, go slow with a little bit at a time, increasing it as you like it.
The most common form of cinnamon used in it smoothies, is ground cinnamon, but you can also use cinnamon sticks and add it as well as a more subtle taste.
Using cinnamon sticks, you can steep it in hot water to get its flavor, and pour the liquid into your smoothie.
Cinnamon Banana Smoothie Weight Loss and Wellness Recipe
The most popular way to add cinnamon to your smoothie is with a banana.
They’re naturally sweet and perfect for a cinnamon-flavored smoothie.
Here's a simple and delicious recipe for a Cinnamon Banana Smoothie:
Ingredients:
- One ripe banana
- ½ teaspoon ground cinnamon
- Any plant-based milk, 1 cup of unsweetened almond milk
- Optionally extra creaminess: One tablespoon of almond butter
- A little honey or maple syrup (optional for sweetness), but only one teaspoon of honey or maple syrup.
- Ice cubes (optional)
Instructions:
- In your blender, add the banana, cinnamon, almond milk, and almond butter.
- With some mixers, you could still need to blend on high until silky and creamy.
- If you prefer a sweeter smoothie, add taste and honey or maple syrup.
- However, if you want a thicker, unsuitable for drinking smoothie, add some ice cubes.
- Serve in a glass; enjoy!
Health Benefits: Potassium a mineral that is important for the function of heart and muscles is found in bananas.
They add in cinnamon to help regulate blood sugar and the almond butter contributes the healthy fats and protein and this smoothie is a pretty well rounded, satisfying smoothie post cardio.
This smoothie is also perfect for those managing their weight because it stabilizes your blood sugar and keeps you from snacking.
Delicious Other Cinnamon Smoothie Recipes to Try
If cinnamon in your smoothie is your thing, but you want to add something new, check these out.
Cinnamon Apple Smoothie
Cinnamon Apple Smoothie will be just what you’re looking if you are craving a juicy, fall fluffy smoothie.
Then just blend apples, cinnamon, oats and whatever plant based milk you like until creamy to make a delicious drink.
The combined fiber in this offers digestive health and keeps you fuller for longer.
Cinnamon Nutmeg Smoothie
Cinnamon Nutmeg Smoothie combines cinnamon and nutmeg for a warm, spiced-up version of this.
The colder the month, the colder this smoothie should be, and it goes perfectly with the addition of coconut milk, banana, and a dash of vanilla extract.
Tropical Cinnamon Smoothie
Looking for a tropical twist?
For a delicious start to your morning, try Tropical Cinnamon Smoothie featuring pineapple, coconut milk... and a little bit of cinnamon.
The perfect blend of sweet and spicy flavors, packed with vitamin C to support your immune system, makes this a refreshing smoothie.
The Benefits of Cinnamon in Making Smoothies Taste Better
That is one of the main reasons why many people add cinnamon to smoothies: because it enhances flavor.
They have the benefit of cinnamon adding a natural sweetness—no sugar or artificial sweetener required.
And it’s just the right way to balance out the tartness of some fruits like apples or berries and even some leafiness.
Cinnamon also goes great with all the other smoothie ingredients aside from the sweet ones.
That is, it pairs so well with things like nuts and seeds like almonds, chia seeds, or flax seeds to further enhance the flavor.
With spices such as ginger or nutmeg, it can also work well, producing a smoother and more complex smoothie.
Cinnamon in Smoothies: Explained: Weight loss & Health Benefits
Cinnamon can be a helpful ally if you’re trying to shed a few pounds or maintain a healthy weight.
Cinnamon’s main benefit is in boosting metabolism.
Cinnamon can help you burn fat by increasing thermogenesis—the process by which your body burns calories to generate heat.
Cinnamon also stabilizes blood sugar levels, so you won’t crave unhealthy, high-calorie foods.
When blood sugar is stable, you’re less likely to experience energy crashes and cravings for food—possibly eating too much.
Cinnamon also has another health benefit, which is the ability to promote proper digestive health (5).
By reducing digestive discomfort, this makes it a great addition to any smoothie you may make that’s promoting better gut health.
Final Thoughts
Cinnamon is a simple and powerful ingredient that can change your smoothies into something great.
Cinnamon has a lot to offer in the health department. It will boost your metabolism, regulate blood sugar, and much more.
Play with different recipes to enjoy how warm and tasty cinnamon is, but reap its natural health benefits.
The next time you’re creating a smoothie, don’t forget that cinnamon makes smoothies delicious and gives you a health boost, too!
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FAQs
Can you add cinnamon to smoothies?
Yes! But cinnamon is great in smoothies not just for texture, as it does give a smoothie a beautiful, delicious warmth, but also for its health benefits, including being an antioxidant and regulating blood sugar.
Should you put cinnamon with fruit?
The natural sweetness of most fruits can be improved using cinnamon, as well as helping to balance the flavor.
Besides that, it is also anti-inflammatory as well as the benefits of boosting your metabolism.
How much cinnamon should I put in a smoothie?
Normally, about ¼ to ½ teaspoon of ground cinnamon is enough flavor to the smoothie without it being too strong. Prepare for your taste preference.
What can we add to our smoothies besides a pinch of spices?
Spices like nutmeg, ginger, turmeric, and cardamom can help to add flavor to your smoothies and may provide more health benefits, as well.
Can cinnamon help you lose weight in smoothies?
Yes but cinnamon helps in losing weight by balancing blood sugar levels, increasing metabolism and controlling cravings for unhealthy foods.
Related Studies
1. Title: Antioxidant and Anti-Inflammatory Effect of Cinnamon (Cinnamomum spp.) Extract after Digestion
This study evaluates the antioxidant properties of cinnamon extract post-digestion, highlighting its ability to quench reactive oxygen species and maintain anti-inflammatory effects.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9914695/
2. Title: The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes: a systematic review
This review examines randomized controlled trials assessing cinnamon's effect on blood glucose levels, revealing its potential to significantly lower fasting blood glucose in diabetic patients.
Link: https://pubmed.ncbi.nlm.nih.gov/19930003/
3. Title: Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming
The research demonstrates that cinnamaldehyde, a component of cinnamon, activates thermogenic responses in adipocytes, suggesting its role in weight management and metabolic health.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5685898/
4. Title: Assessment of Coumarin Levels in Ground Cinnamon Available in the Czech Republic
This study compares the coumarin content in cassia and Ceylon cinnamon, finding significantly higher levels in cassia, which raises concerns about long-term health effects.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3385612/
5. Title: Cinnamaldehyde Promotes the Intestinal Barrier Functions and Modulates Gut Microbiota
This study shows that cinnamaldehyde enhances gut barrier integrity and reduces inflammation, indicating its potential benefits for digestive health.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8545821/
