Cinnamon and ginger tea may offer fewer blood sugar benefits than widely believed, despite the long-standing popularity of the brewed spices, online medical outlet Very Well Health reported.
While daily doses of ground cinnamon and concentrated ginger supplements have demonstrated positive effects in clinical trials, health experts say evidence supporting brewed herbal tea remains far less conclusive.
In one small study examining healthy adults, daily consumption of 3 to 6 grams of ground cinnamon, equivalent to roughly 1 to 1.5 teaspoons, led to measurable improvements in post-meal blood sugar levels.
A separate, larger review analyzed 109 studies investigating how ginger impacts human health, focusing specifically on blood glucose regulation. Among those, three of the analyzed studies demonstrated that ginger consumption significantly lowered fasting blood sugar levels.
Clinical trials on brewed tea
Despite findings that concentrated supplements provide modest health benefits, researchers found that drinking infused tea showed weaker results. In one trial involving adults with type 2 diabetes, a metabolic condition where the body struggles to regulate circulating blood sugar, participants drank black tea combined with cinnamon, ginger, cardamom, or saffron.
Cinnamon appeared to have only a minor effect on fasting blood glucose levels. Furthermore, neither cinnamon nor ginger led to significant improvements in overall glucose control when compared against a control group.
Health experts attribute the disparity in results to dosage differences. Most clinical research showing positive health outcomes utilizes concentrated extracts or dietary supplements, which contain far higher active ingredient concentrations than a typical mug of steeped tea.
Health benefits and digestive support
Although evidence regarding blood sugar regulation through tea is limited, both spices contain natural active compounds that promote broader physical wellness. Dietitian Heewon Gray explained that cinnamon and ginger are packed with phenolic compounds, such as gingerols and cinnamaldehyde, which possess antioxidant and anti-inflammatory properties that help protect cells.
Research into cinnamon indicates it may provide supportive benefits for individuals managing cancer, neurological conditions, and cardiovascular diseases affecting the heart and blood vessels.
Similarly, scientific studies on ginger show it can help reduce chronic pain and systemic inflammation. Ginger is also widely recognized for aiding gastrointestinal function. Dietitian Amanda Sauceda said ginger promotes digestion effectively and noted that she regularly drinks ginger tea when experiencing nausea or an upset stomach.
