Cinnamon has been used since 2000 BC. Used by mankind and is a spice that was immediately worth more than gold. The spice has several medicinal properties for which it is a well known ingredient in Ayurvedic science.
In addition to being used as a home remedy for colds and nausea, there are many aspects of cinnamon nutritional information. One of them is the use of cinnamon in diet for weight loss.
Have you always searched for weight loss tips and been overwhelmed by so many ideas? Or have you sweated a lot in the gym lately and haven't lost an inch? Weight loss has become a myth among us.
From extreme diet plans to extreme exercise, there are so many ways one can lose weight. However, only a few options are possible for everyday life.
While the weight loss industry is filled with several gimmicks, eating healthy is the smartest step to taking to maintaining weight. And by healthy eating, we don't mean expensive foods, but regular food sources that are beneficial for both health and weight loss.
One such amazing food source is cinnamon. Yes, Cinnamon also known in Hindi as Dalchini is a spice that can do a lot more than twist dishes. In fact, there are many health benefits of cinnamon that make this spice a must have for the health watcher.
Cinnamon nutritional information
Cinnamon helps cut body fat and thus speeds up weight loss. However, before we dive into the uses of cinnamon for weight loss, let's get a little bit familiar with the nutritional information of this spice. (8th)
|Surname||quantity (per 100 grams)|
|Total fat||1.2 grams|
|Total carbohydrates||81 grams|
Cinnamon is extracted from the inner bark of various trees in the genus Cinnamomum. The term "cinnamon" means medium brown in color. Cinnamomum Verum is native to Sri Lanka, the Malabar coast of India and Myanmar.
Sri Lanka is known for producing most of the Ceylon cinnamon in the world. However, in 2016, China and Indonesia produced a whopping 75% of the world's cinnamon supply. China is home to the Cinnamomum Cassia, which is thicker than Sri Lankan cinnamon.
Benefits of cinnamon
Cinnamon is popularly known for adding flavor and aroma to dishes. It is one of the spices in the world that offers several health benefits. In addition to the aromatic compounds, the spice also contains many medicinal properties.
Almost every part of the cinnamon tree has some medicinal benefits, including its leaves, flowers, and roots.
Here are some of the top cinnamon benefits:
1. Cinnamon is a natural source of antioxidants
Antioxidants are needed by our body to fight multiple oxidative damages caused by free radicals. These antioxidants should be included in a diet through various food sources.
Studies show that cinnamon contains extracts like ether, aqueous, and methanol that have significant antioxidant activities. ((1). Additionally, in another study, cinnamon was a winner with the strongest antioxidant properties compared to other 26 spices. ((2)
2. Cinnamon benefits diabetics
Cinnamon contains insulin potentiating factors, one of which may be. Studies show that the aqueous cinnamon extract promotes the insulin-potentiating effects.
Another study proved that the polyphenol type A polymer found in cinnamon acts as insulin-like molecules. According to this classification, naphthalene is made up of methyl ester, a newly formed compound Hydroxycinnamic acid Derivatives have shown glucose-lowering effects, which further demonstrate the anti-diabetic properties of cinnamon. ((3)
3. Cinnamon lowers cholesterol
It is believed that cinnamon not only affects blood sugar levels, but affects it as well cholesterol Levels. There have been many experiments that prove this on mice and rats; A recent study reported that doses of 1, 3, and 6 grams per day resulted in reductions in total cholesterol and LDL cholesterol levels in humans. ((4th)
Also read: 8 superfoods that lower cholesterol
4. Cinnamon affects your risk of heart disease
The effects of including cinnamon in normal diets have shown that the spice can be beneficial in both lowering type 2 diabetes and lowering bad cholesterol levels.
Research has shown that cinnamon consumption is directly related to significant reductions in fasting plasma glucose levels and total cholesterol levels in humans. These statistics are with the lowering of the Heart disease risks.
5. Cinnamon can be beneficial for Alzheimer's disease
Cinnamon extracts exhibit properties that inhibit the formation of the protein tau – an aggregation that is found to be associated with Alzheimer's disease in vitro.
The aqueous cinnamon extract has also been found to promote the breakdown of recombinant tau filaments associated with Alzheimer's disease.5) There have been many studies in mice with Parkinson's disease that also showed the benefits of cinnamon in protecting neurons and improving motor functions.
6. Cinnamon promotes weight loss
The flavoring cinnamon is not only a miracle spice for diseases like diabetes and cholesterol, it is also very helpful for weight loss.
Studies have reported that cinnamon supplementation can significantly affect obesity measures. ((6th). The Ceylon cinnamon supplement can burn fat and can be used for weight management in a variety of ways.
Also read: 5 practical tips for healthy weight loss
4 Amazing Ways Cinnamon Can Help You Lose Weight
1. Start your day with green tea and cinnamon:
Morning tea is always a good idea, but a better idea is to add the health factor. Leave your regular milk tea behind with a cup of health-promoting green cinnamon tea. In addition to boosting your immunity, it will also help you start your day with a weight control tea.
- 200 ml of water
- 5 – 6 nos Tulsi leaves
- 1/2 teaspoon cinnamon stick (powdered)
- 1/4 teaspoon green tea
- Take water in a tea vessel and add a couple of tulsi leaves and a stick of cinnamon. Boil the water for some time.
- As soon as it starts to boil, turn off the gas and add some green tea leaves with a spoonful of honey. Now you are done with the health tea!
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2. Treat yourself to a healthy breakfast by adding cinnamon:
Whether it's oatmeal or a full breakfast (with a small amount of brown rice), add cinnamon to the dish. Along with the flavor, it will bring you a morning boost that will get you moving on with the day!
Porridge with cinnamon
- 100 g of oats
- 150 ml milk
- 2 teaspoons of cinnamon powder
- 4 nos walnut
- 4 nos almonds
- 24 nos raisins
- 1 tbsp honey
- 200 ml of water
- Take a bowl of water and add some oats. Stir it properly and don't make it too thick.
- Take some cinnamon powder with some milk. Don't make too much cinnamon or the taste may become too sweet.
- Cook them well and add walnuts, almonds and honey to the recipe.
Now you are done with your cinnamon breakfast!
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3. Cinnamon coffee at work:
If you're all getting held up at work but can't concentrate without coffee, just add some cinnamon to your caffeine cans.
Yes, add some powdered cinnamon to your coffee to give your office breaks a natural boost. How to stay active at work all day!
4. Another way to add cinnamon to your weight loss routine is to have a cinnamon walnut smoothie:
Our experts have developed a delicious recipe that you can use to incorporate more cinnamon into your everyday life.
Cinnamon walnut smoothie
Servings – 2
- 250 ml coconut water
- 5-7 nos walnuts
- Vanilla extract for flavor
- 1/2 teaspoon cinnamon
The recipe is simple! Just mix all the ingredients in a blender and enjoy your healthy smoothie.
How To Use Cinnamon To Lose Belly Fat?
While we all want to lose weight, losing those inches from your waist is more of a challenge. The plank exercises are a great way to manipulate visceral fat, but diet is also an essential part of losing the love handles.
Although cinnamon doesn't work directly on fat cells, the spice helps with weight loss and therefore weight loss Belly fat In many ways:
- When cinnamon is included in the diet, it will help make you feel full after you eat it. It stabilizes the satiety response and prevents you from overeating.
- Cinnamon also improves the digestive process. As a spice, it promotes the complete breakdown of food by the digestive hormones. This means that every unit of food can be easily absorbed by the body. This helps in meeting the nutritional needs of the body. Therefore, it prevents the half-digestion of foods that are otherwise stored as fats.
- Cinnamon can prevent fat cells from storing by regulating blood sugar levels. Excess glucose is usually converted to fat and stored in the body. As mentioned above, cinnamon has an insulin-potentiating effect that regulates blood sugar levels. This also helps in maintaining diabetic weight in patients.
- Cinnamon helps keep the body active by increasing the metabolism. It is known that adding cinnamon to your food can improve alertness. Hence it helps in maintaining body weight.
Also read: 7 Day Belly Fat Reduction Diet Plan by Expert Nutritionists
Side effects of cinnamon for weight loss
While we're now pretty well acquainted with the benefits of cinnamon, there are a few things you should know about overeating the spice.
- Eating too much cassia cinnamon can affect your health. Cinnamon is made up of high amounts of a compound called coumarin. This coumarin has been found to be related to liver damage problems.
- Cinnamon also contains cinnamaldehyde. (6th) This compound can cause allergic reactions in the body if consumed in large quantities. Therefore, overeating the spice can cause mouth pain or even burning or itching.
- The cinnamaldehyde in cinnamon can be a throat irritant that can lead to common problems like coughing or breathing problems. In fact, ingesting large amounts of dry cinnamon can reach the lungs and cause lung infections as well.
- Ingesting cinnamon in excessive amounts can increase the side effects of certain medications. It can increase the side effects of medicines like acetaminophen and acetaminophen, and cause liver damage. Cinnamon supplements can also affect the way antibiotics and diabetes medicines work.
- Cinnamon can even cause premature labor. Hence, it is recommended that you avoid cinnamon when you are pregnant.
Below are some frequently asked questions to help you build your nutrition chart in more detail and to tell you how much and how cinnamon can help you.
1. How can I use cinnamon for weight loss?
ON. You can include the spice in your daily eating plans in a number of ways. Be it in your morning tea or simply as a flavoring in your dishes, everything works fine. Cinnamon can help you lose weight by controlling your appetite and regulating your blood sugar levels as well.
2. Can Cinnamon Help Lose Belly Fat?
ON. By maintaining cholesterol and blood sugar levels, eating cinnamon can affect the body's overall weight loss.
The fat stored in the stomach, known as visceral fat, often leads to heart disease and diabetes. And studies have shown that this fat can be well managed through diet. Much research in mice has shown that the inclusion of cinnamon in the diet can help reduce this belly fat.
Hence, dietitians have shown positive reviews of adding cinnamon to kitchens to help prevent cholesterol, diabetes as well as belly fat.
3. Is cinnamon bad for the kidneys?
ON. Including cinnamon naturally in your diet can be beneficial for many health problems. However, extra doses of spices like turmeric and cinnamon can lead to certain problems.
Studies show that high oxalate intake can lead to kidney problems. The percentage of water-soluble oxalate differed significantly between cinnamon (6%) and turmeric (91%).
Therefore, consuming additional doses of turmeric, rather than cinnamon, can significantly increase urinary oxalate levels. After that, the risk of kidney stone formation increases. ((7th)
4. How much cinnamon can you take per day?
ON. You can take 1/2 to 1 teaspoon of cinnamon powder per day. As mentioned above, excessive doses of cinnamon can lead to other health problems. Hence, it can do the trick of including it moderately in your diet!
In case of doubt or confusion about consuming cinnamon, you can always speak to your nutritionist. Expert advice is always a way to success!