Useful properties of cinnamon
Cinnamon is known for its useful properties for several thousand years. Ayurveda, a system of traditional Indian medicine, just like the doctors of Ancient Greece, recommended it for the treatment of digestive problems such as nausea, bloating and eating disorders.
Spice obtained from the bark of an evergreen tropical tree, and today is one of the most popular. Recent research suggests that this popularity has a scientific justification - cinnamon helps normalize the metabolism of glucose.
Weight loss with cinnamon: mechanism of action
Thanks to the content of polyphenols, this spice has an antidiabetic effect and can accelerate glucose metabolism by dozens of times, helping to reduce the effect of insulin on the body( 1).The mechanism of action is based on the blocking of a number of digestive enzymes( 2).
In simple terms, cinnamon eaten with food levels the level of sugar in the blood with further digestion of this food. The result will be a more stable feeling of satiation from food and a more gradual onset of hunger a few hours later.
Will Cinnamon Lose Weight?
A set of excess weight is largely associated with a violation of the mechanism of formation of a feeling of hunger. A person wants to eat when energy is not needed at all. The cause is often a violation of glucose metabolism and an elevated blood sugar level.
Spice normalizes the production of insulin, limiting bursts of blood sugar after eating( it is these splashes that cause hunger).Despite the fact that cinnamon does not burn fat, it really helps to lose weight, eat more quickly and feel full for longer.
Cinnamon and digestion improvement
One of the most important pluses of cinnamon is that the spice directly helps the digestion process. With its regular use with food, the body learns to more effectively use the energy of food and the nutrients and vitamins found in the composition.
It should be noted that this plus will manifest itself exclusively in the case of eating cinnamon with natural plant food. You will not get any advantage by adding spice to the sweet pastry, as the content of vitamins and minerals in it is close to zero.
Recommended dosage of
Most anti-diabetic cinnamon studies implied the use of 300 mg of its active ingredients per kilogram of body weight( 2).Given the content of these ingredients in the dining version of the spice, the daily recommendation will be about 1-6 grams.
The best effectiveness is shown by eating with food. Use this spice when preparing various dishes or add to drinks. However, consider that cinnamon should be used adequately, and not just its pinch in apple pie with sugar.
Types of cinnamon
There are two types of spices that differ significantly in the content of nutrients. The first, the real Sri lan( Ceylon Cinnamon) and cinnamon, obtained from a somewhat different plant - cassia( Cassia Cinnamon), growing in China and Vietnam.
On the one hand, the Sri Lanka type of spice contains less useful substances than Chinese. On the other hand, the cassia spice has natural toxins in its composition and its use in grams is dangerous. For daily intake, cinnamon from Ceylon( Sri Lanka) or Indonesia is preferred.
Most contraindications to the use of cinnamon concerns its use in dry form. Remember that the spice irritates the respiratory tract even in a small amount. About what can happen with her dry eating, see the video below.
In addition, do not forget about the content of toxins. Once again, recall that the daily use of cinnamon from cassia( Chinese cinnamon) can be dangerous. Spiced coumarin can also serve as an allergen to some people( 3).
A number of studies show that eating cinnamon helps to lose weight by normalizing blood sugar levels, increasing satiety and reducing the subsequent feeling of hunger. However, the spice variety plays a role and cinnamon from cassia is contraindicated for daily use.
- Cinnamon May Improve Insulin Resistance, source
- Cinnamon and blood sugar;anti-diabetic effects, source
- Cassia Cinnamon: Side Effects, source