Honey and cinnamon: one of the best-loved combinations in Greek cuisine, in yoghurt, in tea and in autumn sweets. But what is true about their benefits, how much cinnamon is «enough» and how can you use them in fresh ways without overdoing the sugar? In this guide you will find what research says, what is a myth and 7 ideas for everyday life.
What honey gives and what cinnamon gives
| Food | What to know |
|---|---|
| Honey | A natural sweetener with an intense flavour, which also contains small amounts of polyphenols. But it is mainly sugars: 1 teaspoon (about 7 g) provides about 21 calories. |
| Cinnamon | A spice that gives a sweet taste and aroma without calories that «count». So it helps you use less honey or sugar in the same dish. |
The real value of the combination is practical: cinnamon «boosts» sweetness, so one teaspoon of honey goes as far as two would otherwise.
Honey with cinnamon: benefits and what research says
| What we hear | What is true |
|---|---|
| «Honey helps with coughs» | A Cochrane review in children aged 1 year and over showed that honey probably relieves coughing more than nothing or a placebo. The evidence is not very strong. |
| «Cinnamon lowers blood sugar» | A meta-analysis of 10 studies in people with type 2 diabetes found a reduction in fasting blood sugar, but not in glycated haemoglobin (HbA1c). The studies differed greatly from one another. Cinnamon does not replace treatment. |
| «They are full of antioxidants» | Both contain polyphenols, but in small amounts as we eat them. Fruit, vegetables and pulses matter much more. |
| «Honey with cinnamon for weight loss» | A myth. No combination «burns» fat. Honey adds calories, so it counts towards the day’s total. |
Ceylon or Cassia cinnamon? How much cinnamon a day
The cinnamon we most often find in the supermarket is usually of the type Cassia. It contains coumarin, a substance that in large amounts may burden the liver. Ceylon cinnamon contains much less.
| Question | Answer |
|---|---|
| How much coumarin is allowed? | The tolerable daily intake is 0.1 mg per kilo of body weight. For a person weighing 60 kilos, that means 6 mg a day. |
| What does it mean for children? | The Austrian agency AGES suggests up to half a teaspoon (about 0.5 g) of Cassia cinnamon a day. |
| And for adults? | Cassia in moderation, as a spice, is fine. If you use cinnamon every day and in many meals, choose Ceylon cinnamon (it is stated on the packaging). |
How much honey?
For the World Health Organization, honey belongs to «free sugars», together with sugar and syrups. The recommendation is that free sugars stay below 10% of the day’s calories, and ideally below 5%. In practice: 1–2 teaspoons a day fit easily into a balanced programme, if you do not eat other sweets.
7 fresh ideas with honey and cinnamon
| Idea | How it works |
|---|---|
| 1. Yoghurt with honey and cinnamon | Strained yoghurt, 1 tsp honey, cinnamon and a few walnuts. Protein, crunch and sweetness in 2 minutes. |
| 2. Overnight oats | Oats, milk or yoghurt, grated apple and cinnamon in the fridge from the evening. In the morning, a few drops of honey on top. |
| 3. Baked apple or pear | Bake the fruit with cinnamon and a filling of crushed walnuts. Add 1 tsp honey as soon as it comes out of the oven. |
| 4. Hot drink with lemon | Warm water or Greek mountain tea with a cinnamon stick, a slice of lemon and 1 tsp honey. Warm and comforting in winter. |
| 5. Roasted pumpkin or carrots | Pumpkin cubes or carrots with olive oil, cinnamon, salt, pepper and a drop of honey. Roast until caramelised: a sweet-and-sour side dish. |
| 6. Wholegrain toast with tahini | Tahini, banana slices, cinnamon and a little honey. A filling snack before exercise. |
| 7. Cinnamon in cooking too | A cinnamon stick in kokkinisto, stifado or tomato sauce. Deep aroma without honey. |
Want a ready-made programme? See the weekly menu, which is updated every week.
Honey, cinnamon and lemon for weight loss?
The «honey, cinnamon, lemon» drink in the morning is a pleasant way to start the day with water, but it does not make you lose weight. What makes the difference is the overall programme: enough protein, fruit and vegetables, movement and sleep. If the drink helps you cut sugar from your coffee or sweets, then it is a good step.
Honey and cinnamon: who should be careful
- Babies under 1 year: we do not give them honey, in any form.
- Diabetes mellitus: honey counts just like sugar. If you are thinking of taking cinnamon in large amounts or in capsules, talk to your doctor first.
- Liver: if you have a liver issue, choose Ceylon cinnamon and small amounts.
Frequently asked questions
Can I eat honey and cinnamon every day?
Yes, in moderation: 1–2 teaspoons of honey a day and cinnamon as a spice. If you use a lot of cinnamon daily, choose Ceylon cinnamon.
Is honey better than sugar?
It gives a little more flavour and small amounts of polyphenols, but for the body it is still sugar. The advantage is that, because it is sweeter and more aromatic, you usually need less.
Does yoghurt with honey and cinnamon help with dieting?
It can be a very good snack or breakfast, because strained yoghurt has protein and is filling. Keep the honey to one teaspoon.
Do I heat honey or add it at the end?
For the best aroma, add it at the end, to a warm drink or to food just out of the oven.
Sources
- Oduwole O. et al. Honey for acute cough in children. Cochrane Database of Systematic Reviews, 2018.
- Allen RW et al. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of Family Medicine, 2013.
- AGES (Austria). Coumarin, based on EFSA and BfR values.
- World Health Organization. Recommendation on sugars intake for adults and children, 2015.
This article is for information purposes and does not replace the advice of a doctor or dietitian.
Read also: Ginger and cinnamon · Healthy recipes · Book an online appointment for a programme made for you.