Cinnamon has been used in medicine and as a spice for centuries. In the sixth century, the Greeks used this spice for digestive problems. Europeans used it as a meat preservative. Today, people use it most often in cooking, but it has many other properties. In the following lines, you will find out if it works and how to use the spice cinnamon for weight loss.
What exactly is cinnamon?
It is an aromatic spice that is extracted from the inner bark of a tropical tree. There are several types of cinnamon – Ceylon, Indonesian, Vietnamese, Chinese and cassia variety. Vietnamese and Indonesian cinnamon are of lower quality, and the best cinnamon is as thin as paper and brownish-red in color.
Sri Lanka is considered the birthplace of cinnamon. For a long time, the method of cinnamon extraction was kept secret, but in 1505, with the arrival of Ceylon, the Portuguese learned and spread the method of extraction.
Pharmaceutical research proves that cinnamon has a general immune-boosting effect, helps lower blood sugar, stimulates appetite, aids digestion, and has a refreshing effect. Cinnamon contains antioxidants, can help heal wounds, and can lower blood pressure and cholesterol.
In addition to antibacterial properties, cinnamon contains many important for the normal functioning of our body vitamins, calcium, minerals, iron.
Benefits of cinnamon for weight loss.
The following study analyzes the effect of cinnamon on blood sugar and insulin sensitivity. Both factors are very important in weight loss. The study concludes that cinnamon may indeed affect blood sugar, but more controlled human studies are needed to prove this claim.
Another study tested the effect of cinnamon on body thermogenesis. This is our body’s ability to raise its temperature and burn calories. In this study, the effects of the ingredient cinnamaldehyde, which is contained in cinnamon, were tested. It has an activating effect on thermogenesis and metabolism in mice and humans.
Cinnamon is rich in fiber and is low in calories. Fiber helps digestion and metabolism, as well as enhances the feeling of satiety. Cinnamon can be used as a spice in dishes or drunk with tea. Regular consumption can help you lose weight faster and get better health.
The potential harm of cinnamon if overdose.
We should be careful of how much cinnamon we ingest because it contains a potentially harmful ingredient for humans, namely coumarin. The daily dose of this ingredient is 0.1 mg. per kg. bodyweight so that there is no harm to health. Excessive intake of coumarin can lead to liver problems.
The two types of cinnamon – cassia (thick leaves) and Caylon (thin as paper) cinnamon contain different amounts of coumarin. The recommended daily dose of cassia cinnamon is up to 2 g, and of Caylon cinnamon up to 5 g. Even if we take a larger dose, it will not harm us. However, we should not do it regularly, because this will already lead to health problems.
How to take cinnamon for weight loss?
You may take cinnamon in many different ways. You can use it to sweeten your food, or drunk it with tea or combined with honey. The goal is to consume it daily in smaller amounts and for not very long periods of time.
In my practice, I recommend my clients to take cinnamon for breakfast in combination with oatmeal and yogurt as a sweetener. You can also drink it as tea. Boil a tempered stick in water, add a teaspoon of honey, and drink. Add 1 g of cinnamon to your coffee or cappuccino for better aroma and taste.
In case you don’t like to drink it, you can make baked apples or pumpkin with cinnamon, honey, and walnuts in the oven. Another delicious recipe is oatmeal pancakes with eggs, honey, and cinnamon. Mix two eggs, 1 g of cinnamon, and 50 g of oatmeal, then fry them in a pan like a pancake until brown on both sides. Finally, spread the pancake with a tablespoon of honey.
Are we going to see results by consuming cinnamon for weight loss?
Cinnamon alone will not work wonders! The most important thing we need to do is eat in a calorie deficit. Once we have achieved this, we can start taking cinnamon daily. Even if it doesn’t help us much, it certainly won’t hurt us. The above studies prove its beneficial properties for our health.
My advice is to start consuming cinnamon daily. Keep in mind what kind of cinnamon you use and in what quantities you take it. Eat it for a month, then rest for 1-2 weeks, and then start taking it again.
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