Cinnamon, a spice derived from the bark of trees, has been used for centuries in traditional medicine and culinary practices. Extracts from various parts of the cinnamon tree, including the bark, leaves, flowers, fruits, and roots, are known for their therapeutic properties. Predominantly grown in southeastern Asia, cinnamon is a common addition to numerous foods, offering both flavor and potential health benefits. Adding cinnamon to coffee, in particular, may offer benefits for weight loss and overall well-being, especially for women.
Types of Cinnamon
There are four major types of cinnamon, with Ceylon and cassia being the most prevalent. Ceylon cinnamon, often referred to as "true cinnamon," is favored for its ease of grinding and superior health benefits. When purchasing cinnamon, it's important to know that the product may be either Ceylon, cassia, or a blend of both.
Active Ingredients and Nutritional Value
Cinnamaldehyde, a key active ingredient in cinnamon, is responsible for its distinctive flavor and aroma. This compound is also believed to contribute to many of cinnamon's potential health benefits. Cinnamon is a source of essential minerals such as potassium, magnesium, and calcium. Potassium aids in regulating blood pressure and heart rate, while magnesium and calcium are crucial for maintaining a healthy heartbeat and strong bones, thereby preventing osteoporosis. A teaspoon of ground cinnamon contains approximately:
- 6 calories
- 0.1 gram of protein
- 0.03 grams of fat
- 2 grams of carbohydrates
- 1 gram of fiber
- 26 milligrams of calcium
- 11 milligrams of potassium
- 3 micrograms of beta-carotene
- 8 international units (IU) of vitamin A
Potential Health Benefits of Cinnamon
Cinnamon boasts a range of properties, including antioxidant, antibiotic, and anti-inflammatory effects. While more research is needed to fully confirm these benefits, current findings suggest that cinnamon may play a role in:
Anti-Inflammatory Action
Research indicates that cinnamon is an effective anti-inflammatory agent. Studies on cinnamon's plant chemicals have revealed antioxidant and anti-inflammatory effects, with certain compounds targeting free radicals.
Read also: Weight Loss & Excess Skin: Surgery Costs
Cancer Prevention
Cinnamon may play a role in preventing or treating cancer by slowing down angiogenesis, cell growth, and cellular signaling. However, it's important to note that current research is primarily based on lab and animal studies.
Antibiotic Properties
Cinnamaldehyde has demonstrated widespread antibiotic effects against bacteria and viruses such as staphylococcus, E. coli, salmonella, and candida.
Protection from Oxidative Stress
Cinnamon is rich in antioxidants, such as polyphenols, which help prevent or slow cell damage. These antioxidants are so potent that cinnamon can be used as a natural food preservative.
Heart Disease Prevention
Cinnamon may help prevent heart disease by lowering triglyceride and total cholesterol levels. Regular intake of cinnamon supplements (at least 1.5 grams per day) may reduce total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, especially in individuals with metabolic disease. It may also lower blood pressure when taken consistently for more than eight weeks.
Other Potential Benefits
Cinnamon might also assist with:
Read also: Adding Turmeric to Coffee
- Alzheimer’s disease
- HIV
- Tooth decay
- Allergies
- Weight loss
- Irritable bowel syndrome
However, studies on these benefits are limited and require further investigation.
Cinnamon and Weight Loss: Exploring the Connection
Emerging research suggests that cinnamon may aid in weight loss. It is well-researched that cinnamon regulates blood sugar. Cinnamon in the diet reduces blood sugar fluctuations and blood sugar levels in those with type 2 diabetes or pre-diabetes, two conditions associated with obesity.
Regulating Blood Sugar
Cinnamon helps regulate blood sugar in the body by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas regulating blood sugar levels. Increased insulin sensitivity, as opposed to insulin resistance, will keep your insulin levels balanced, consequently reducing fat storage as well as sugar cravings.
Metabolic Benefits
The Shiraz University of Medical Sciences reviewed how caffeine can affect weight loss. Caffeine may stimulate your metabolism to burn fat faster. They found that higher caffeine intake was associated with weight and fat loss. Combining cinnamon and caffeine in black coffee may both provide metabolic benefits for weight loss.
Appetite Suppression
Brazil’s Universidade Federal de Minas Gerais studied cinnamon infusion for satiety levels. Cinnamon extract infusion reduces your appetite by telling your brain you’ve had enough.
Read also: Optimizing Fat Intake for Keto Success
Thermogenesis
The University of Michigan studied an ingredient called cinnamaldehyde found in cinnamon. They found that cinnamon induced thermogenesis in mice and human fat cells. If your metabolism is high, you have less chances of fat accumulation in the body.
Cinnamon in Coffee: A Weight Loss Ally for Women?
Adding cinnamon to coffee may enhance weight loss efforts, particularly for women. Here's how:
Combining Coffee and Cinnamon
Harvard School of Public Health found four cups of black coffee daily could encourage body fat loss. They recorded an average drop of 4% in body fat after a 24-week study. Add cinnamon and potentially boost the weight loss journey.
Potential Synergistic Effects
Combining cinnamon and caffeine in black coffee may provide metabolic benefits for weight loss.
Aromatic Pleasure
Spicy lattes, herbal teas, and fragrant coffees are aromatic pleasures that may help you lose weight, eat less, and have a faster metabolism. Meanwhile, aromatic coffee blends have other possible benefits to improve your health.
Additional Spices and Ingredients to Enhance Weight Loss
Some other spices and ingredients might boost your weight loss pursuits while using cinnamon in coffee. Let’s discover how each element benefits weight loss, whether by suppressing your appetite or improving your metabolism.
Honey
Add honey to your cinnamon coffee for more benefits. The University of Wyoming tested honey as a weight-loss aid. Honey delays the ghrelin response and blunted the glucose response compared with sucrose.
Ginger
Adding ginger might also help weight loss. The Tabriz University of Medical Sciences studied how ginger ingredients affect weight loss.
Turmeric
Turmeric doesn’t add much flavor, but it benefits your coffee joys. Johns Hopkins Medicine suggests that turmeric may have metabolic and anti-inflammatory benefits.
Fenugreek
Fenugreek is a weird herb for coffee. Despite that, Better Me describes how fenugreek seeds may aid weight loss. Fenugreek seeds may suppress your appetite to aid weight loss.
Recommended Cinnamon Dosage and Usage
While there isn’t a set dose for cinnamon as a treatment, some experts recommend ½ to 1 teaspoon (2-4 grams) of powder a day. Some studies have used about 1-6 grams of cinnamon.
Cinnamon Stick Uses
You can eat cinnamon sticks, but they're more commonly used to add flavor to drinks or dishes. Many people enjoy cinnamon sticks in warm beverages such as hot chocolate, hot apple cider, and mulled wine. You can also add them to pickling brine, fruit compotes, and many recipes for stews, sauces, and marinades, especially those from Asia and South Asia.
Cinnamon Powder Uses
Mix some cinnamon powder with sugar, then sprinkle it on buttered toast. It can also be a delicious topping for sweet potatoes. Or you can use it to spice up plain yogurt or your morning coffee. Simply combine 2 teaspoons of cinnamon with 1 cup of granulated sugar and keep it in a sealed container.
Cinnamon Water Uses
Cinnamon water or cinnamon tea can help lower your blood sugar levels after dinner. This can help your metabolism, aid in weight loss, and prevent metabolic disease. Cinnamon water or cinnamon tea may also lower your appetite. This can help you avoid late-night snacking and cravings.
Potential Side Effects and Precautions
Cinnamon is generally considered safe, but high doses may lead to irritation of the gastrointestinal (GI) tract and allergic reactions. Heavy use could irritate your mouth and lips, causing sores. Eating lots of cassia cinnamon could be toxic, especially if you have liver problems. Children, pregnant women, and women who are breastfeeding should avoid cinnamon as a treatment due to a lack of safety evidence.
Interactions with Medications
Cinnamon may affect blood sugar, so individuals with diabetes who take cinnamon supplements might need to adjust their treatment. Cinnamon supplements could also interact with antibiotics, diabetes drugs, blood thinners, and heart medicines.
Choosing the Right Type of Cinnamon
If you would like to use the most-studied type of cinnamon in your cooking, look for Ceylon cinnamon, also called “true cinnamon,” which is richer in potentially beneficial plant chemicals. Ceylon cinnamon represents the best choice as it has ultra-low coumarin levels (coumarin levels are linked to liver toxicity) and the mildest delicate taste, although it comes with a higher cost.