According to the National Center for Complementary and Integrative Medicine (NCCIM), cinnamon has been used for thousands of years in China, India, and Persia for its medicinal effects.

In North America, the most common form available is Cassia cinnamon, grown in Southeast Asia. "True" cinnamon is grown in Sri Lanka, and called Ceylon cinnamon.

The NCCIM cautions against long-term ingestion of Cassia cinnamon because it may have high levels of potentially liver-damaging coumarin — which is especially risky for people with liver disease. 

But it turns out that cinnamon may be a reliable add-on treatment for Type 2 diabetes. A new umbrella study of 11 meta-studies, published in Diabetology and Metabolic Syndrome, seems to answer some of the longstanding questions about whether using a small amount of cinnamon (between 0.004 and 0.5 ounces) daily could help control blood sugar.

While previous studies found that it didn't have a measurable benefit on A1c readings (long-term blood glucose levels), this overview of published data found that small amounts of the spice were effective for lowering fasting plasma glucose, improving A1c readings, and reducing insulin resistance.

To integrate the spice into your weekly diet plan, stick with Ceylon cinnamon and consider adding it to granola and oatmeal; using it as a seasoning on chicken and roasted vegetables such as squash; or stirring it into a cup of tea.

Check out my "What to Eat When Cookbook" for more ideas, and discover other natural ways to control diabetes at LongevityPlaybook.com.