Cinnamon and health
- Dietitian.Lauren Hmede
- Dec 21, 2018
- 3 min read
What Is It?
Cinnamon from the bark of a cinnamon tree. It was used over the centuries for flavor and as medicines. You may find it as a supplement too.
Health claims about the cinnamon role in weight loss:
Cinnamon thought to improve insulin sensitivity and as a result, regulate blood sugar which is beneficial to diabetes type 2 and weight loss. In addition, it boosts metabolism, as the body needs more calories to burn this type of spices and finally, it is rich in fiber which helps you in feeling full and signaling your brain that your gut needs no food.
Claims about cinnamon and fiber state that you will not get enough fiber from cinnamon because you will not consume it in large amount as high doses can be toxic.
Considering weight loss, cinnamon can aid in boosting your metabolism, in addition, it has tasty flavor, gives sweetness and it is low in calories. One teaspoon has 6 calories, 2 grams of carbs and 1 gram of fiber.
Doctors do not recommend it for any health claims because more studies are needed.
Lower Blood Sugar
Several studies have been done to detect the effect of cinnamon on blood sugar in diabetic patients. But results about the dose and the lasting effect of cinnamon it is unknown in addition the way how it works is still not known.
Boost Metabolism
The essential oil in cinnamon called cinnamaldehyde that targets fat cells and burns calories, so boost metabolism, the way it works is unknown.
Great Skin
It boosts collagen and fights bacteria that cause acne. More research is needed.
Help Treat Cancer
In some lab studies, it was founded that cinnamon can slow growth of the tumor and kill cancer cells. Still, more studies are needed.
Lower Blood Pressure
Several studies suggest that eating cinnamon for 3 months may lower your systolic blood pressure. More studies are needed to know how it works, the dose needed and how it lasts. A confounding factor in the study was diabetes and prediabetes.
Protect Your Brain
In a lab setting, cinnamon stopped the build-up of a brain protein that's a hallmark of Alzheimer's disease. More studies are needed to see if really works.
Reduce Inflammation
Studies have been shown the anti-inflammatory function of cinnamon.
Lower Cholesterol
In a study, ¼ teaspoon of cinnamon used for 4 months in 60 adults decrease bad cholesterol or LDL. While the use of cinnamon for 18 weeks have been shown the decrease in LDL and an increase in HDL.
Fight Bacteria
It fights some bacterial species like salmonella and E.coli. It may be used as a preservative in food.
Get Rid of a Yeast Infection
It seems cinnamon has the power to destroy the fungus Candida albicans, which causes most vaginal yeast infections. It is not clear how it works.
Regulate Menstrual Cycles for PCOS
While taking a dose of 1.5 grams (about 1/2 teaspoon) of cinnamon each day for 6 months, women with polycystic ovary syndrome in one small but the well-designed study had more regular periods. Their insulin resistance and androgen levels didn't change, though.
How to add cinnamon to weight loss:
• In oatmeal: You may add it to oatmeal for extra sweet flavor or use it with quinoa.
• In coffee: Add cinnamon to your cup of coffee.
• Over fruit: Try it with apples, apricots or fruit salad.
• In creamy treats: Try it with non-fat Greek yogurt, low-fat ricotta cheese or low fat cottage cheese. Add low caloric sweetener is better than sugar.
• In chili: Add it to chili food even it sounds crazy. Extra flavor is not worse.
Sources:
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
Comments