Cinnamon is an aromatic spice, sprinkled over lattes and toast. Its extract form from the bark, leaves, flowers, roots, and fruits of the cinnamon tree has also been utilized in traditional medicine around the world for thousands of years. It is utilized in baking and cooking and included in several foods.
Types of Cinnamon
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There are 4 types of cinnamon. Darker colored cassia cinnamon is commonly sold in the USA. It is grown in south-eastern Asia. Ceylon cinnamon, also called true cinnamon is commonly utilized in different countries. The cinnamon you purchase at the store could be one of the two main types cassia or Ceylon or a combination of both.
Ceylon is easy to grind and it may not have similar health benefits.
Although no large-scale research done so far offered sufficient proof that cinnamon alone can help to lower belly fat, when taken along with regular exercise and a balanced diet, cinnamon may help to speed up the weight loss journey.
Some studies have recommended that cinnamon may help in weight loss from the different mechanisms, like stabilizing blood sugar levels, promoting metabolic rate, and controlling appetite. This research, however, had particular limitations like short research duration, less data on human subjects, and fewer sample sizes.
Spot reduction or specific belly fat loss has been denied by many scientific studies. When you lower fat, you cannot target one particular part. Whether you wish to reduce overall fats or abdominal fat, it is necessary to lower calorie consumption, drink more water, stay active, and eat a balanced diet rich in vegetables and fruits.
Nutritional value of Cinnamon
Cinnamon is a famous spice utilized in cooking also traditional medicines. One teaspoonful around 2.6 gm of ground cinnamon offers you with:
- Energy: 6.42 calories
- Fat: 0.032 grams
- Protein: 0.104 grams
- Fiber: 1.38 grams
Cinnamon consists of minerals like iron, calcium, magnesium, zinc, potassium, phosphorus, vitamin K, C, A, and folate, and many other helpful substances including antioxidants. Although cinnamon has not been supported yet for the treatment or stopping diseases, research recommends that it may offer different health benefits.
Why Is Cinnamon Good for The Body?
According to the U.S-Department-of-Agriculture, a teaspoon of ground cinnamon consists of 2.1 gm of carbohydrates, 2 mg of magnesium, 26 mg of calcium, vitamin C, 2 mg of phosphorus, vitamin K, vitamin B.
Cinnamon has been utilized medicinally around the world. It is utilized daily in different cultures, due to its widespread benefits. It is one of the famous spices and herbs in terms of its antioxidant levels.
Antioxidants stop oxidative stress from free radicals. Oxidative stress has been connected to different harmful effects on the body, with DNA damage and metabolic conditions like high cholesterol, diabetes, atherosclerosis, obesity, and heart disease.
Other conditions that may have oxidative stress include high blood pressure, cancer, inflammatory conditions, Alzheimer’s disease, and Parkinson’s disease. Oxidative stress may also cause aging. Cinnamon can be connected to different health benefits because of the presence of different compounds present in it, including cinnamate, cinnamaldehyde, and cinnamic acid. These compounds give cinnamon its anti-microbial, anti-diabetic, anti-inflammatory, and antioxidant properties.
Cinnamon also lowers the risk of heart attacks, cancer, inflammatory disease, atherosclerosis, and boosts weight loss among other benefits.
It can also stop high cholesterol and high blood pressure levels, and boost wound healing. Additionally, cinnamon has also been utilized for a different skin condition.
How does Cinnamon Boost Weight loss?
Cinnamon acts in many ways to prevent weight gain. For one thing, it is a good anti-diabetic spice. It can help to reduce and manage blood sugar levels. Also, it helps to enhance cell sensitivity to the hormone insulin action, which provides glucose from the blood into the cell to be utilized as energy.
Cinnamon can also help in blocking the activity of different digestive enzymes, thus slowing down the sugar absorption from the blood after consuming a high carbohydrate meal. Apart from diabetes, cinnamon has been shown to boost weight loss.
Cinnamon has high fiber. The spice can therefore help to lower food cravings by boosting satiety feeling and fullness. Cinnamon can promote metabolism since the body utilizes more energy to process the spice than it does for different foods.
Cinnamon may work like insulin in the body, which is noticed in the way sugar is broken down in the body. Cinnamon can also enhance body metabolism, focusing on fat accumulation in the abdominal part.
Cinnamon can help in weight loss in different ways. For example, research tells that cinnamon supplementation can cause a significant improvement in all components of metabolic syndrome. Metabolic consists of several conditions existing simultaneously, like insulin resistance, increased coagulation risk, high blood pressure, and abnormal cholesterol levels. Many of these individuals are also overweight or obese.
Recent research discovered that when mice were high-fat foods containing cinnamon, they had less weight and low belly fat than managers who were not given cinnamon. It all boils down to cinnamaldehyde, which is an essential oil that provides cinnamon flavor. It leads to lower food consumption and stops weight gain. However, the experiment has not been tried on humans, so the researchers are not sure if a similar effect will be seen in humans.
How does Cinnamon Help Weight Loss?
Cinnamon Trigger Browning Of Fat
Brown fat is called good fat. It consists of different lipid droplets and iron consisting mitochondria, which helps to change food into a usable energy source. Brown fat also helps to keep your body warm by creating heat on cold days.
Scientists discovered that cinnamon extract help to raise the brown fat in subcutaneous fat cells. It is good for people with belly fat. Belly fat or fat in the waist region is white fat. Eating cinnamon may help to change belly fat the white fat into brown fat. This, in turn, can be utilized to manage body temperature and as energy.
Cinnamon Enhances Insulin Sensitivity
The polyphenols in cinnamon help to boost insulin sensitivity. Insulin helps to control glucose levels in the blood. When your body does not become insulin resistant or create enough insulin, the blood glucose levels can increase, leading to fat build-up, diabetes, obesity, and other triggered diseases. Research has confirmed that cinnamon can help in weight loss by decreasing insulin resistance in a female with the polycystic ovarian disease.
Cinnamon Reduce Fasting Blood Sugar
Cinnamon helps to reduce fasting blood glucose levels. Research conducted by scientists at the University-of-California-Davis indicated that eating whole cinnamon or its extract could reduce the fasting blood glucose levels in patients with type 2 diabetes.
Cinnamon Lowers Triglycerides and Bad Cholesterol
LDL or bad cholesterol tends to build up in the arteries walls, which increases the heart attack and stroke risk. Two separate research discovered that cinnamon helped to lower LDL cholesterol, triglyceride levels, and fasting blood glucose.
Cinnamon Lower Waist Circumference
Belly fat is a serious problem. It results from extra consumption of calories, causing a sedentary lifestyle, and taking more stress. Scientists have discovered that eating cinnamon can help to lower waist circumference and weight. These are the ways cinnamon helps in weight loss.
How Much Cinnamon Should You Take For Weight Loss?
It is safe to take 1-2 teaspoons of cinnamon powder or one-inch cinnamon bark every day. However, be careful while using cinnamon.
Best Ways To Use Cinnamon For Weight Loss
Cinnamon & Honey Tea
- 1 tablespoon lime juice
- ½ teaspoon cinnamon powder
- 1 teaspoon honey
- 1 cup of water
How To Make
Boil one cup of water and include cinnamon powder in it.
Continue boiling till the water is lower to half
Strain it into one cup
Then add lime juice and honey
Lime is a rich source of vitamin C and promotes the immune system
Honey has natural antimicrobial and antioxidant properties.
Cinnamon And Apple Cider Vinegar
- 1 teaspoon apple cider vinegar
- ½ teaspoon cinnamon powder
- 1 cup water
How To Make
Boil one cup water and boil with cinnamon powder
Let the water cool down
Include apple cider vinegar and mix
Apple cider vinegar helps in weight loss, lower diabetes risk, and treats skin, sinusitis, and throat problems.
Cinnamon Fat Burner Detox Water
- 4-5 lime wedges
- 1-inch cinnamon bark
- A handful of mint leaves
- 1 cup water
How To Make
Soak the cinnamon bark all night in one cup of water
Next morning add the water to a mason jar and include chopped mint leaves with lime wedges
Lime provides rich vitamin C and boosts the immune system
Mint provides antioxidant and anti-inflammatory properties. Hence, it is utilized to treat skin problems, gut problems, cough, allergies, and colds and reduce pain.
Cinnamon And Oats Breakfast
- ½ cup banana slices
- ½ teaspoon cinnamon powder
- ½ cup fat-free milk
- A pinch of salt
- ¼ cup oats
How To Make
Boil the fat-free milk and include oats in it
Cook until the oats become soft to consume
Transfer to one bowl
Include banana slices and sprinkle the cinnamon powder with a little salt
Skip including sugar if you wish to lower weight. Salt balances the flavors and renders sufficient sweetness to the oats.
Bananas are a rich source of potassium and the best energy boosters
Oats have rich dietary fiber and they help in nutrient absorption and lower abdominal fat.
Vegetable Brown Rice and Cinnamon
- ¼ cup peas
- ¼ cup finely chopped carrots
- 1 ½ cups of water
- 1-inch cinnamon bark
- ½ cup brown rice
- ¼ cup finely sliced onion
- 2 cloves
- 1 cardamom
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 2 tablespoons olive oil
- A handful of coriander leaves
- ½ teaspoon roasted cinnamon powder
- ½ teaspoon salt
How To Make
Heat some oil in a pot
Toss cinnamon bark, cloves, and cardamom. Let it fry for around 30 seconds
Include onions and cook till they become brown.
Include the garlic and ginger paste. Cook for one minute.
Add the chopped peas and carrot and cook for 2 minutes
Add the brown rice and keep stirring for 15 seconds
Include water and salt and let the rice cook
Once it is cooked, sprinkle some cumin powder(roasted)
Decorate with chopped coriander leaves
Brown rice provides plenty of dietary fiber, which binds the fat and stops fat absorption. Brown rice also improve insulin resistance and lower LDL cholesterol
Cardamom helps weight loss, lower oxidative stress, liver damage, and dyslipidemia
Clove provides anti-inflammatory and antimicrobial properties and saves from cough and cold.
Carrots are rich in phenolic compounds and antioxidants. They suppress the appetite, boost weight loss, and prevent cardiovascular disease.
Please have plenty of minerals, vitamins, and phytonutrients that reduce bad cholesterol, fight cancer, stop neuronal damage
Ginger boost digestion, immunity, and lower colorectal cancer risk
Garlic provides anti-inflammatory, antimicrobial, and anticancer properties.
Coriander provides analgesic, anticancer, anti-inflammatory, antimicrobial, and lipid-lowering properties.
Bedtime Turmeric Milk with Cinnamon
¼ teaspoon cinnamon powder
1 cup warm fat-free milk
¼ teaspoon turmeric powder
How To Make
Include turmeric powder and cinnamon in one cup of warm fat free milk
Drink this before sleeping
Turmeric has anti-inflammatory, antioxidant, and antimicrobial properties.
It also helps to stop obesity, cancer, and cardiovascular disease.
Milk is a rich source of vitamin D, calcium, riboflavin, magnesium, and vitamin B12. It can help to stop osteoporosis, lower blood pressure, and strengthen teeth. You may also use cinnamon present in juices, smoothies, and cakes to increase flavor and lower weight.
Other Benefits of Cinnamon
Cinnamon Provide Powerful Medicinal Properties
Cinnamon is a healthy spice that is made from its bark scientifically called Cinnamomum. It has been utilized as an ingredient during history, dating back as far as ancient Egypt. It is utilized to be rare and important.
These days, cinnamon is cheap and found in each supermarket and discovered as an ingredient in different foods and recipes.
Cinnamon is created by cutting the stem of cinnamon trees. The inner bark is then extracted and the woody part is cleared.
When it dries, it forms strips that become curl into rolls, called cinnamon sticks. These sticks can be ground to create a cinnamon powder. The distinct flavor and smell of cinnamon are because of the oily part, which is very high in the compound cinnamaldehyde. Scientists consider that this compound is responsible for most of the strong effects of cinnamon on health.
Plenty of Antioxidants
Antioxidants help the body to prevent oxidative damage led by free radicals. Cinnamon is plenty with strong antioxidants, such as polyphenols.
According to a study compared the antioxidant activity of 26 spices, and cinnamon wound up as the apparent winner, even ranked superfoods like oregano and garlic.
Cinnamon Provide Anti-Inflammatory Properties
Body inflammation is necessary to fight infections and restore tissue damage. However, inflammation can cause a problem when it increases directly against the tissues of the body.
Cinnamon may be utilized in this regard. Research shows that this spice and its content o antioxidants have strong anti-inflammatory properties. The antioxidants present in cinnamon get an anti-inflammatory impact, which may help to reduce disease risk.
Lower the Risk of Heart Disease
Cinnamon has been connected to lowering the risk of heart disease, which is the most common reason for premature death in the world.
In individuals with type 2 diabetes, one gram or about 1/2 a teaspoon of cinnamon every day has been shown to get a beneficial effect on blood markers.
It reduces total cholesterol, triglycerides, and LDL cholesterol while stabilizing HDL cholesterol.
Recent, big review research concluded that a cinnamon dose of just 120 mg every day can have these results. In this research, cinnamon also boosts good cholesterol levels.
Most recently, a large review study ended that a cinnamon dose of only 120 mg every day can have these effects. During this research, cinnamon also boosts good cholesterol. (11Trusted Source).
Improve Neurodegenerative Diseases
Neurodegenerative diseases are featured by progressive loss of the brain’s cells’ functions or structure.
Parkinson’s and Alzheimer’s disease are two of the most common types.
Two syntheses present in cinnamon appear to lower the accumulation of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease.
Cinnamon May Save Against Cancer
Cancer is a serious ailment, featured by uncontrolled cell growth.
Cinnamon has been widely researched for its potential use in cancer treatment and prevention.
Overall, the evidence is less to test tube and animal research, which recommend that cinnamon extract may save against cancer.
It acts by lowering the cancer cells’ growth and blood vessels formation in tumors and is toxic to the cancer cell and leads to death.
Cinnamon Helps Fight Fungal and Bacterial Infections
Cinnamaldehyde is one of the primary active components of cinnamon, which help to fight different infection.
Cinnamon oil has been shown to treat respiratory tract infection effectively occurred by fungi. It can also lower certain bacteria growth, including Salmonella. However, the evidence is less, and so far, cinnamon has not been proved to lower infection in the body.
The antimicrobial effects of cinnamon may also stop tooth decay and lower bad breath.
Improve Sensitivity to The Hormone Insulin
Insulin is one of the important hormones that manage metabolism and energy use. It is also important for transporting blood sugar from the bloodstream to your cells. The problem is that several people are resistant to the insulin effects. It is known as insulin resistance, a hallmark of serious conditions like type 2 diabetes and metabolic syndrome.
Cinnamon can dramatically lower insulin resistance, and help hormones to do their function. By rising, insulin sensitivity cinnamon can reduce blood sugar levels.
Cinnamon Reduces Blood Sugar Levels and Provide a Powerful Anti-Diabetic Effect
Cinnamon is famous for its blood sugar-reducing properties. It also lowers blood sugar by many other mechanisms.
Cinnamon has been indicated to lower the glucose that enters the bloodstream after a meal. It does this by hindering several digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract.
A compound in cinnamon can act over cells by imitating insulin. This greatly increases glucose uptake by your cells, even it acts slower than insulin itself.
Much human research has confirmed the anti-diabetic effects of cinnamon, showing that it can reduce fasting blood sugar levels by 10-29%. The effective dose is commonly 1-6 gm or about 0.5-2 teaspoons of cinnamon every day.
Fight the HIV Virus
HIV is a virus that slowly affects the immune system, which can gradually cause AIDS if not treated. Cinnamon extracted from Cassia varieties is believed to help in fighting HIV-1, the most common strain of HIV in humans.
Use Ceylon (“True” Cinnamon)
Not every cinnamon is equally created. The Cassia variety consists of a significant quantity of compound called coumarin, which is harmful if taken in large doses. All cinnamon should get health benefits, but Cassia may lead to a problem with large doses because of coumarin content.
Ceylon -true cinnamon is better in this regard, and research shows that it is highly lower in coumarin than the Cassia variety.
Unluckily, most cinnamon is discovered in supermarkets in the low-price Cassia variety.
Side Effects Of Consuming Large Dose Cinnamon
Eating too much cinnamon may cause
- Liver disease
- Gastrointestinal problems
- Skin irritation
- Low blood sugar
- Increased heart rate
- Heating of the body
- Premature labor
As mentioned earlier, cinnamon powder is generally included to toast and baked with pastries, but there are several other delicious ways to add cinnamon into your diet. Several ethnic cuisines including Indian, Middle Eastern, Mexican, and North African utilize cinnamon as a basic spice in savory dishes. Here are some following recipes for ideas.
You can make more batches of these and eat them handy for healthy snacks. They are easy to eat and satisfy a sweet tooth.
These cinnamon twists make for some breakfast treat or fun dessert. They take little time to make and they can cook while you consume a meal.
Apple cinnamon streusel Galette
Whether it is for Monday night dinner or Thanksgiving, this streusel galette will make any meal feels good.
Cinnamon rolls are another easy and quick breakfast on a busy morning.
Cinnamon raisin bread pudding
This delicious version of bread pudding is simple to prepare in the slow cooker.
Finally, cinnamon is one of the healthiest and most delicious spices on the planet. It can reduce blood sugar levels, lower heart disease risk factors, and provide impressive health benefits. Make sure to take the recommended doses of cinnamon to enjoy safely.