Cinnamon, obtained from the bark of the Cinnamomum tree, is a spice used in various cuisines as a flavoring agent. It has anti-cancer, antioxidant, antidiabetic, and anti-inflammatory properties (1). According to some recent research, you can use Ceylon cinnamon for weight loss and treating other complications of metabolic syndrome (2), (3). This article discusses how cinnamon helps in weight loss, dosage, recipes, and benefits. Keep reading!
StyleCraze Trivia Cinnamon was highly prized among ancient nations and regarded as a gift fit for kings and deities. Cinnamon suppliers in the Mediterranean region prized it so highly that they kept their source of the spice a secret for centuries.
In This Article
How Cinnamon Works For Weight Loss
- Cinnamon Induces Browning Of Fat
Brown fat is known as good fat. It contains many lipid droplets and iron-containing mitochondria, which help turn food into a usable energy source. Brown fat also helps keep the body warm by generating heat in cold environments.
Scientists found that cinnamon extract helped increase brown fat in subcutaneous (fat layer under the skin) fat cells (4). This is good for people with belly fat. Belly fat or fat in the waist region is white fat. Consuming cinnamon may help turn the belly fat (white fat) into brown. This, in turn, can be used up to maintain body temperature and as energy.
- Cinnamon Improves Insulin Sensitivity
The polyphenols in cinnamon help improve insulin sensitivity. Insulin regulates glucose levels in the blood. When your body doesn’t produce enough insulin or becomes insulin resistant, the blood glucose levels can rise, leading to fat accumulation, obesity, diabetes, and other obesity triggered diseases. Research has confirmed that cinnamon can aid weight loss by alleviating insulin resistance in women with polycystic ovarian disease (5).
This is mainly due to the presence of polyphenols in cinnamon. Almost all the major varieties of cinnamon have high polyphenol content. Chinese cinnamon and Indonesian cinnamon have the highest phenolic content compared to Vietnamese and Ceylon cinnamon. Check out the graph below to learn more about the amount of polyphenols present in all four varieties.
Polyphenol Content Of Cinnamon Extracts
Source: Cinnamon shows antidiabetic properties that are species-specific: effects on enzyme activity inhibition and starch digestion.
- Cinnamon Lowers Fasting Blood Sugar
Cinnamon helps to lower fasting blood glucose levels. A study conducted by scientists at the University of California-Davis showed that consuming whole cinnamon or cinnamon extract could lower the fasting blood glucose levels in patients with type 2 diabetes (6).
- Cinnamon Lowers Bad Cholesterol And Triglycerides
Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital South, says, “Cinnamon has been shown to potentially reduce LDL or bad cholesterol levels and triglyceride levels and help maintain good glucose levels. This can help prevent arteries from being clogged or damaged, which will prevent the heart from needing to work harder.” Bad or LDL cholesterol tends to accumulate in the walls of the arteries, which, in turn, increases the risk of heart attack and stroke. Two separate studies found that cinnamon helped reduce LDL cholesterol, fasting blood glucose, and triglyceride levels (7), (8).
- Cinnamon Reduces Waist Circumference
Belly fat is a serious concern. It results from excessive consumption of calories, leading a sedentary lifestyle, and taking too much stress. Scientists have found that consuming cinnamon can help reduce waist circumference and body weight (9).
These are the ways cinnamon aids weight loss. But how much cinnamon should you take for losing weight? Find out in the next section.
How Much Cinnamon To Take For Weight Loss
It is safe to take 1-2 teaspoons of cinnamon powder or 1-inch cinnamon bark per day. However, be careful not to go overboard with cinnamon.
Stylecraze Says It is not uncommon for manufacturers to mix true cinnamon (C. verum) with cassia (C. cassia), which is counterfeit cinnamon, and market it falsely as authentic cinnamon. Therefore, only purchase cinnamon powder from a trusted supplier and check the label carefully.
There are many ways you can consume cinnamon for weight loss. Here are 6 ways to add cinnamon to your food to lose weight fast.
6 Best Ways To Take Cinnamon For Weight Loss
a. Cinnamon & Honey Tea
Image: Shutterstock
Ingredients
- ½ teaspoon cinnamon powder
- 1 tablespoon lime juice
- 1 teaspoon honey
- 1 cup of water
How To Prepare
- Boil a cup of water and add cinnamon powder to it.
- Keep boiling until the quantity of water reduces to half.
- Strain it into a cup.
- Add honey and lime juice.
Benefits
- Lime is a rich source of vitamin C, and it boosts the immune system (10).
- Honey is a natural antioxidant and has antimicrobial properties (11).
