Are you struggling to lose weight? Or are you looking for a simple natural remedy to improve your blood sugar levels? If so, cinnamon may help address your concern.
Believe it or not, a simple “cinnamon water diet” can significantly affect your weight loss pursuits.
This aromatic spice may reduce the toxic effects of eating high-fat and high-calorie foods. At least, that’s what recent studies point out.
Keep reading this article to discover the excellent health benefits of cinnamon. Here, I also share the three most effective ways to use this sweet spice for weight loss.
Cinnamon: An Overview
Cinnamon spice is the inner bark of different species of trees in the genus Cinnamomum. It’s an aromatic spice with a warm and sweet flavor.
It’s a common ingredient in curries, baked goods, and confectionery. It’s also distilled into essential oils used in liqueurs, perfumes, foods, and drugs.
This addictive spice is available in small rolls or powder form.
Ceylon (known as “true”) and Cassia (known as “regular”) are two commonly used types of cinnamon. Ceylon cinnamon is much safer and better in quality. The coumarin content in Cassia is harmful to health if consumed regularly or in large quantities.
Several recent studies have shown promising weight loss and blood sugar management results from this supplement.
Rich in antioxidants and other healthful compounds, it is nature’s boon to humanity.
Some research suggests that it may reduce inflammation and support blood sugar balance.
This warm spice may improve metabolism and prevent cardiovascular diseases.
It may protect the body against microbial infection, cancer, Alzheimer’s, and other neurodegenerative diseases.
How Does Cinnamon Help With Weight Loss
This ancient spice aids in your overall weight loss plans in multiple ways.
It reduces blood sugar levels and improves metabolic rates. Its antimicrobial and anti-inflammatory properties keep the body healthy.
It’s important to remember that other factors highly influence weight loss results. A healthy diet and exercise plan are crucial to sustainable weight loss results.
Here are the six key benefits of cinnamon for weight loss:
1. Lowers blood sugar levels
A group of researchers from the University of California-Davis discovered that the effects of cinnamon supplementation helped reduce fasting blood sugar levels. Patients with type-2 diabetes who consumed a teaspoon of ground cinnamon showed lower fasting blood glucose levels.
According to a systematic review and meta-analysis of randomized controlled trials by Phytotherapy Research, cinnamon can help improve serum levels of liver enzymes.
2. Improves insulin sensitivity
The endocrine hormone controls and regulates blood glucose levels. Lack of insulin production in the body is one of the primary reasons for obesity and type 2 diabetes.
Some studies indicate that this spice helps reduce insulin resistance in women with polycystic ovarian disease.
It’s the polyphenols contained in it that help improve insulin sensitivity. Chinese and Indonesian varieties of this spice have the highest quantities of natural polyphenols.
3. Supports the browning of fat
The body has three different types of fat cells: white, brown, and beige. Brown fat is healthy for the body. The lipid droplets and mitochondria in brown fat convert food into usable energy.
Research results published in Scientific Reports suggest it induces browning in subcutaneous fat cells. This spice is beneficial for reducing predominantly white belly fat.
4. Supplies dietary fiber
A study published in the Annals of Internal Medicine suggests that eating 30 grams of fiber daily can help you lose weight. Dietary fiber improves the body’s response to endocrine hormones and lowers blood pressure.
One teaspoon of cinnamon has about 1.6 grams of high-quality dietary fiber. It improves digestion and enhances the feeling of fullness after meals.
5. Reduces bad cholesterol
High cholesterol in the blood does not directly relate to weight gain. But being overweight or obese increases the chances of high lipid fat in the blood.
Poor blood circulation due to high levels of lipids can remotely affect weight gain by raising sugar levels and blood pressure.
Research from 2021 found that cinnamon helps reduce LDL cholesterol. It benefits people with diabetes, metabolic syndrome, and nonalcoholic fatty liver diseases.
6. Reduces belly fat
Studies suggest that cinnamon can help you lose visceral fat and support weight loss. Researchers have found that regular consumption of this spice reduces waist circumference.
How Much Cinnamon To Take For Weight Loss
There isn’t a set dose of cinnamon you should have per day because it’s an unproven treatment.
Most natural therapists recommend ½ to 1 teaspoon (2-4 grams) of powder per day. People with higher body mass can consume up to 6 grams of this spice daily.
High doses may be toxic.
The potency and toxicity of cinnamon also vary according to the type of bark from a different genus of species.
Cassia cinnamon isn’t healthy to consume regularly. Many manufacturers sell adulterated cinnamon, usually a mixture of Cassia (C. cassia) and true cinnamon (C. verum). Vietnam and Ceylon varieties are more effective and healthy.
Overeating this hot spice can cause a severe drop in blood glucose and raise the body’s temperature.
How To Use Cinnamon For Weight Loss
There are many ways you can integrate cinnamon into your weight loss diet. You may use this spice in baking and cooking.
You can also use it in smoothies and cakes for flavoring. You may add its powder to weight-loss lattes, teas, and juices.
Here are three simple and effective cinnamon recipes for weight loss.
1. Cinnamon and honey tea
Honey and cinnamon are excellent sources of powerful antioxidants. They contain several nutrients and have antimicrobial properties that promote overall health. Their combination works well for reducing LDL lipids and blood glucose.
Ingredients:
- 1 teaspoon honey
- ½ teaspoon cinnamon powder
- 1 tablespoon lime juice
- 1 cup of water
How to prepare:
Add cinnamon to the boiling water and let it simmer over medium heat for 10 minutes. Strain it into a cup and add honey and lime juice to it. Drink this tea in the morning on an empty stomach for the best results.
2. Cinnamon and apple cider vinegar
Several studies have shown that apple cider vinegar has many health benefits. Drinking it as a supplement before meals helps curb appetite and burn fat.
Ingredients:
- 1 teaspoon apple cider vinegar
- ½ teaspoon cinnamon powder
- 1 cup of water
How to prepare:
Add ground cinnamon to a cup of boiling water and stir it. After cooling, add apple cider vinegar and consume the drink 30 minutes before meals.
3. Cinnamon water
Drinking cinnamon water helps boost metabolism and promotes fat burning. It increases the body’s thermogenesis by up to 20%, which helps burn more calories.
Ingredients:
- 1 cinnamon stick (3 grams)
- 4 lime wedges
- 2 sprigs of mint leaves
- 1 cup of water
How to prepare:
Soak the broken pieces of cinnamon sticks overnight in a cup of water. Add thinly sliced lime wedges and mint leaves to the strained water in the morning. Pulse the mixture in a juice blender for 2 minutes and strain the mixture before drinking.
Possible Side Effects Of Too Much Cinnamon
In general, using cinnamon as a spice in small doses is harmless. It has several remarkable health advantages. However, eating an overdose of cinnamon could cause potentially dangerous side effects.
Regular overdoses of this spice may cause liver damage and allergic reactions.
The coumarin content in Cassia may cause liver damage and increase the risk of cancer. This chemical substance may interact with certain medications, especially for type 2 diabetes and high cholesterol.
People sensitive to warm spices may develop mouth sores.
Type-2 diabetes patients taking medications may experience a significant drop in blood glucose.
Eating dry cinnamon can irritate your throat and make you gag or choke. Your lungs may suffer long-term damage as a result.
Warm spices may cause lung irritation and breathing difficulties for some.
Frequently Asked Questions
Should I drink cinnamon water daily?
You can drink cinnamon water daily for sustainable weight loss results and other health benefits. It’s safe to have about ½ teaspoon (1-3 grams) of its powder daily.
How much cinnamon water should we drink to lose weight?
You can have one cup of this drink 30 minutes before or between meals. It helps suppress your appetite and keeps you energetic. For better results, combine other healthy ingredients like honey, lime juice, or apple cider vinegar.
Can people with asthma and migraines drink cinnamon water?
Yes. They can have this weight loss drink. However, asthma patients should avoid eating or inhaling the dry cinnamon powder. It can aggravate asthmatic conditions, resulting in severe breathing difficulties.
Is cinnamon water effective for diabetes?
A glass of this ancient spice water will help manage insulin sensitivity and blood glucose levels. But an overdose of this spice can cause a severe drop in blood sugar. It may also interact with diabetes medications.
Can cinnamon water reduce cholesterol levels?
There’s no clear evidence that cinnamon can lower cholesterol. It is not recommended for treating high triglycerides. Some animal studies indicate slight cholesterol-lowering effects of this spice. But human trials have not shown any significant effect on blood cholesterol.
The Final Thought
Not only is cinnamon delicious, but adding it to your diet may give you several health benefits.
It may suppress appetite, regulate blood sugar, improve metabolic rates, and burn belly fat. Overall, cinnamon definitely helps you lose some weight.
Of course, without a healthy diet and regular exercise, no significant weight loss will happen on any diet. Cinnamon alone will not aid weight loss.
Having too much of this spice can have serious side effects. Add one or two grams to your desserts, fruit, baked goods, smoothies, or cinnamon tea.
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