What cinnamon and clove tea is, and why people drink it
Cinnamon and clove tea is a warm drink made by steeping dried cinnamon sticks and whole cloves in hot water. People drink it partly for the taste—both spices are sweet and warming—and partly because some research suggests they may help keep blood sugar steadier after meals. Neither spice lowers blood sugar on its own, and tea made from them is not a replacement for medication or medical care. But for people interested in exploring how everyday foods and drinks might support their health, this tea is a low-cost, widely available starting point.
The spices themselves have been used in cooking and traditional medicine for thousands of years. What is newer is the scientific interest in whether compounds in cinnamon and cloves might affect how your body processes glucose—the sugar in your blood. Some studies suggest they might; others show mixed or small effects. The research is still developing, which is why you will see different claims depending on where you look.
Key Takeaways
- Cinnamon and clove tea may help slow how quickly your body absorbs sugar after eating, though the effect is usually modest and varies between people.
- Both spices contain compounds that researchers have studied for their effects on blood sugar, but neither has been proven to work as well as medication.
- A typical serving is one cinnamon stick and three to five whole cloves steeped in eight ounces of hot water for five to ten minutes.
- The tea is generally safe for most people, but cinnamon in large amounts can interact with blood sugar medications, so talk to your doctor if you take diabetes drugs.
- Drinking the tea is most useful as one part of a broader approach that includes diet, movement, and sleep—not as a standalone solution.
How cinnamon may affect blood sugar
Cinnamon contains a compound called cinnamaldehyde, which some research suggests may slow how quickly food moves through your digestive system. When food moves more slowly, your body absorbs its sugars more gradually, which can prevent sharp spikes in blood glucose after meals. A few small studies have found that people who consumed cinnamon showed smaller blood sugar rises after eating compared to a control group, though the difference was not dramatic.
The amount of cinnamon matters. Most studies that showed an effect used between one-half teaspoon and one teaspoon of ground cinnamon per day, often taken for several weeks. A single cup of tea made with one cinnamon stick contains less cinnamon than these study doses, so the effect from tea alone is likely to be smaller. The type of cinnamon also matters: Ceylon cinnamon (sometimes called "true" cinnamon) and cassia cinnamon (the more common grocery store variety) have different compound profiles, though both have been studied.
How clove may affect blood sugar
Cloves contain compounds including eugenol and flavonoids, which laboratory studies suggest may reduce inflammation and affect how cells respond to insulin—the hormone that helps move glucose out of your bloodstream. Some animal studies have shown that clove extract can lower blood sugar, but human studies are fewer and less conclusive. The research that does exist often uses clove extract or powder in amounts larger than what ends up in a cup of tea.
Like cinnamon, clove's effects appear to be modest and work best as part of a pattern rather than as a single dose. Drinking clove tea once will not change your blood sugar noticeably. Consuming it regularly over weeks or months, combined with other habits that support steady blood sugar, may contribute to a small overall effect. The spice seems to work by supporting your body's existing systems rather than by forcing a change.
How to make and drink cinnamon and clove tea
Start with one cinnamon stick (about three to four inches long) and three to five whole cloves. Place them in a mug or small pot and pour eight ounces of freshly boiled water over them. Let the tea steep for five to ten minutes—longer steeping will extract more of the spices' compounds, but the tea will also taste stronger. You can strain out the solids or leave them in the mug as you drink.
Drink the tea without added sugar or honey if your goal is to support steady blood sugar; sweeteners will work against that aim. You can drink it once a day, usually with or shortly after a meal that contains carbohydrates. Some people prefer it in the morning; others drink it after lunch or dinner. There is no single "best" time, though consistency matters more than timing—drinking it regularly is more likely to show an effect than drinking it sporadically.
You can reuse the same cinnamon stick and cloves for two or three cups before the flavor fades. Store dried cinnamon sticks and cloves in an airtight container away from heat and light; they keep for several months to a year. Whole spices are more stable than ground spices, so they retain their compounds longer.
Who should be cautious about cinnamon and clove tea
If you take medication to lower blood sugar—whether insulin, metformin, or another drug—talk to your doctor before making cinnamon tea a regular habit. Cinnamon in large amounts can enhance the effect of these medications, which could lower your blood sugar too much. Your doctor may want to monitor your blood sugar levels or adjust your medication dose if you start consuming cinnamon regularly. This is not a reason to avoid the tea, but it is a reason to give your doctor a heads-up.
Clove is generally considered safe in food amounts, but some people are allergic to it or find it irritating to their digestive system. If you have never eaten cloves before, start with a small amount to see how your body responds. Pregnant people should check with their healthcare provider before drinking large amounts of clove tea, as clove oil in very high doses has been studied for effects on pregnancy, though culinary amounts are thought to be safe.
If you have a bleeding disorder or take blood thinners, mention clove to your doctor as well. Clove contains compounds that may have mild blood-thinning effects, and combining it with medications that already thin your blood could increase bleeding risk. Again, this is not a blanket warning against the tea, but rather a reason to let your healthcare team know what you are consuming regularly.
What the research actually shows
The evidence that cinnamon and clove tea lowers blood sugar is real but limited. Several peer-reviewed studies have found that cinnamon consumption is associated with modest improvements in fasting blood sugar and hemoglobin A1C (a measure of average blood sugar over three months). However, not all studies show the same effect, and the improvements are usually small—often in the range of a 5 to 10 percent reduction in blood sugar levels.
Clove has been studied less extensively in humans. Most of the evidence comes from laboratory or animal studies, which suggest the spice has anti-inflammatory and insulin-supporting properties. Human studies are scarce, so it is harder to say how much clove tea would actually affect your blood sugar in real life. The combination of cinnamon and clove together has been studied even less than either spice alone.
This does not mean the tea is useless—it means the effect is likely to be small and will vary from person to person. Some people may notice a real difference in how they feel after meals; others may notice nothing. The tea is inexpensive and safe for most people, so trying it and observing your own response over a few weeks is a reasonable approach.
How cinnamon and clove tea fits into a broader approach
Blood sugar management depends most on what you eat, how much you move, how well you sleep, and how you manage stress. A cup of tea, no matter how beneficial, cannot outweigh a diet high in refined carbohydrates or a sedentary lifestyle. Think of cinnamon and clove tea as a small supporting tool, not a main one.
The tea works best when combined with other habits: eating protein and fiber with meals, taking a walk after eating, drinking water instead of sugary drinks, and getting consistent sleep. If you are already doing these things and want to explore one more small addition, cinnamon and clove tea is a reasonable choice. If you are not yet doing the bigger things, starting there will have a much larger effect on your blood sugar than any tea will.
Frequently Asked Questions
Can I use ground cinnamon and clove instead of whole spices?
Yes. Ground spices will steep faster and extract more flavor and compounds into the water. Use one-quarter to one-half teaspoon of ground cinnamon and a pinch of ground clove (start small, as ground clove is potent). The tea will be ready in two to three minutes. Ground spices lose their potency faster than whole spices, so check that yours are not stale before using them.
How long does it take to see an effect on blood sugar?
If there is an effect, it usually takes several weeks of regular consumption to notice it. Some studies looked at people drinking cinnamon tea or taking cinnamon supplements for four to twelve weeks before measuring changes. You might track your energy levels, hunger, or how you feel after meals over that time frame rather than expecting an when ready shift.
Is cinnamon and clove tea safe to drink every day?
For most people, yes. Drinking one cup daily is considered safe and is the amount used in many studies. However, if you take blood sugar medication or have a bleeding disorder, check with your doctor first. Also, do not use this tea as a reason to stop taking prescribed medication or to change your dose without medical guidance.
What if I do not like the taste of clove?
You can make cinnamon tea alone by using just the cinnamon stick. Clove has a strong, somewhat peppery flavor that not everyone enjoys. If you find it unpleasant, cinnamon tea by itself still has research behind it, though the combination may offer slightly more benefit than either spice alone.
Can I add milk or other ingredients to the tea?
Yes. Adding unsweetened milk or a splash of lemon juice will not interfere with the spices' potential effects. Avoid adding sugar, honey, or other sweeteners if your goal is to support steady blood sugar. If you prefer a slightly sweeter taste, a small amount of a non-caloric sweetener like stevia is an option, though plain tea is ideal.