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Eating cinnamon to lose weight is a good way to keep yourself in shape. Here are some easy ways to incorporate this flavorful spice into your daily diet.
Cinnamon is much more than just an aromatic spice. Except it is used as a traditional medicine for decades, consuming cinnamon for weight loss has also proven useful. It keeps insulin levels stable, which in turn reduces cravings and prevents overeating. In addition, it can boost metabolism, allowing the body to burn calories more efficiently. It can also reduce inflammation, which is linked to weight gain and obesity. Whether you sprinkle it on oatmeal, add it to smoothies, or use it in cooking, cinnamon can be a delicious and effective way to support your fitness goals.
What is cinnamon?
Cinnamon is commonly called dalchini in Indian language. It is derived from the inner bark of trees belonging to the genus Cinnamomum. It is mainly used as a flavoring in various cuisines, both sweet and savory. The most common types of this spice are Ceylon cinnamon and Cassia cinnamon, each with different flavors and potential health benefits. Ceylon cinnamon is milder and sweeter, while Cassia cinnamon is stronger and sharper. Both types have been used in home remedies for decades and are now known for their ability to lower glucose levels. reduce inflammationand help with weight management.
A study published in the journal Evidence-based complementary and alternative medicine found that cinnamon has been shown to have antioxidant, anti-inflammatory, antidiabetic, antibacterial, anticancer, lipid-lowering, and cardiovascular disease-lowering properties, as well as activity against neurological disorders such as Parkinson’s and Alzheimer’s disease.
Cinnamon is good for weight loss. Image courtesy: Freepik
Cinnamon for weight loss: how does it work?
Consuming cinnamon for weight loss works because it has the potential to control blood sugar levels and improve insulin sensitivity. “When insulin levels remain uniform, it helps reduce appetite and binge eating, resulting in better portion management,” says nutritionist Alisha Jeswani. In addition, it can improve the metabolic process, allowing the body to burn calories more efficiently. It can help reduce inflammation, which is linked to weight gain and obesity. However, it is important to note that cinnamon alone is not a magical solution. To maximize its benefits, it should be combined with a balanced diet and regular exercise. While it can be a useful tool during your weight-loss journey, it is crucial to consult a healthcare provider for personalized advice and to ensure it is safe for your specific health concerns.
A study published in the Journal of Food Biochemistry analyzes how cinnamon is effective in supporting weight loss. It suggests that consuming at least 3 grams of it per day can lead to a significant reduction in body weight and BMI, especially in individuals with polycystic ovary syndrome (PCOS).
How to eat cinnamon to lose weight?
Here are some easy ways to include cinnamon for weight loss:
1. Cinnamon water
It is a simple yet effective drink that you can include in your diet. Because it helps to curb cravings and reduces overeating. Boil a cup of water with a teaspoon of cinnamon powder. Let it cool and drink it throughout the day. This can also help regulate blood sugar levels and boost metabolism.
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2. Cinnamon tea
It has anti-inflammatory properties, which can help reduce the inflammation associated with weight gain. Soak a teaspoon of cinnamon powder in hot water for 5-10 minutes. Add honey or lemon for flavor. Additionally, drinking cinnamon tea can help control over cravings and promotes digestion, reducing bloating and discomfort that can hinder weight loss.
3. Cinnamon with oatmeal
These components make a powerful duo for weight loss. Oats are rich in fiber, which gives you a feeling of fullness and promotes digestion. Cinnamon helps stimulate metabolism. Together they create a satisfying and healthy breakfast that supports weight loss goals. Sprinkle cinnamon powder over your morning oatmeal for a quick, guilt-free snack.
4. Cinnamon in smoothies
Cinnamon smoothies offer a delicious and nutritious way to lose weight. Besides adding a hint of spice, it can also help you burn more calories because cinnamon boosts metabolism. Add a teaspoon of cinnamon powder to your fruit or vegetable smoothies and see the difference.
5. Cinnamon with yogurt
It is a delicious and nutritious snack that helps you lose extra pounds. Yogurt is rich in protein, keeps you full and promotes digestion. On the other hand, cinnamon has anti-inflammatory properties and is rich in antioxidants. Together they make a satisfying and healthy treat that will help you achieve your weight loss goals. Sprinkle your yogurt with cinnamon powder and a dash of honey.
6. Cinnamon while baking
Use a dash of cinnamon in baked goods such as cookies, cakes and muffins. It can add flavor without the extra calories. Additionally, using ingredients specific to a weight-loss program can help mask less desirable flavors and balance the sweetness, creating a richer tasting experience.
7. Cinnamon with coffee
Cinnamon and coffee is an effective combination for weight loss. Coffee contains caffeine, which acts as a natural appetite suppressant, causing you to eat less. On the other hand, cinnamon not only reduces the taste of your coffee but also the chance of overeating stimulates metabolism. Together they make a refreshing drink that will keep you sharp all day long.
8. Cinnamon with fruit
Sprinkle cinnamon powder on fruits such as apples, pears or bananas. This can improve the taste and provide a healthy snack. The fiber-rich fruits keep you full and aid digestion, while cinnamon regulates blood sugar levels and promotes satiety. This combination helps control portion sizes and supports weight loss goals.
Cinnamon can be added to your weight loss diet. Image courtesy: Adobe Stock
Remember that although cinnamon is an effective means of losing weight, for good results it is essential to combine it with a good diet and regular physical activities. Consult a healthcare provider before making any significant changes to your daily routine.
Cinnamon side effects for weight loss
Although cinnamon for weight loss is generally safe for most people, excessive consumption can lead to some side effects:
- Excessive intake may irritate the mouth and throat.
- High doses of cassia cinnamon, which contains higher levels of coumarin, can potentially damage the liver.
- Cinnamon may lower blood sugar levels, which can be problematic for people with diabetes or those taking blood sugar medications.
- Some people who are allergic to this medicine may develop a rash, itching or difficulty breathing.
It is important to consume the herb in moderation and consult a doctor before incorporating it into your lifestyle.